Here is the list of 10 exercises you really need to know about increasing shoulder muscles. I recommend only this exercises for improving your shoulder muscles.
Alternate deltoid raise
How To Do Alternating Deltoid Raise
Starting position: In a standing positin, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.
Starting position: In a standing positin, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.
Alternating hang cleans
How To Do Alternating Hang Cleans
Starting position: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position.
Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Starting position: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position.
Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Arnold dumbbell press
How To Do Arnold Dumbbell Press
Starting position: Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
Tip: Your arms should be next to your torso.
The starting position should look like the contracted portion of a dumbbell curl.
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.
Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
Starting position: Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
Tip: Your arms should be next to your torso.
The starting position should look like the contracted portion of a dumbbell curl.
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.
Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
Barbell rear delt row
How To Do The Barbell Rear Delt Row
Starting position: Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar.
Once your torso is parallel to the floor, flare the elbows out and away from your body.
Tip: Your torso and your arms should resemble the letter 'T'. Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out.
Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts, the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.
Starting position: Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar.
Once your torso is parallel to the floor, flare the elbows out and away from your body.
Tip: Your torso and your arms should resemble the letter 'T'. Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out.
Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts, the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.
Barbell shoulder press
How To Do The Barbell Shoulder Press
Starting position: Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed standing.
Starting position: Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed standing.
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Insanely informative and GREAT graphics!
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