Top 10 Shoulder Exercises For Beginners

1. Seated Dumbbell Shoulder Press

How To

1. To start, lift an adjustable bench vertically and sit on it with a dumbbell in each hand.
2. Hold the weights at shoulder height, palms facing out, and then lift them straight up over your head.
3. Bring your arms back to the starting position.
4. This is 1 rep.
5. Complete 3 to 5 sets of 6 to 12 repetitions, resting 60 to 90 seconds between each set.

Pro Tip

“Don't let your elbows drop below your ears, and keep your arms bent at a 90-degree angle,” Ventriglia advises.

2. Dumbbell Front Raise

How To

1. To start, stand with dumbbells in both hands in front of your thighs, shoulders back, palms facing in.
2. Use your deltoids to raise your arms in front of you, stopping when your wrists are in line with your shoulders.
3. Take a short break.
4. Lower the weights in a controlled manner. This is 1 rep.
5. Perform 4 to 6 sets of 1 to 5 repetitions, resting 1 to 3 minutes between sets.

Pro Tip

Make sure to control the weight and avoid excessive arm swing on the descent. Also, avoid leaning to any side during the movement, Ventriglia adds.

3. Bent Dumbbell Lateral Raise

How To

1. To start, hold a dumbbell in one hand and stand next to a pole or sturdy machine (such as a squat rack).
2. Place your feet together, close to your anchor point, and hold the anchor (with the hand closest to it).
3. Move away from the anchor, keeping a straight line from your ankles, hips, and shoulders.
4. Raise the dumbbells out to the sides to eye level and repeat.
5. Complete 1 to 3 sets of 12 to 20 repetitions with 0 to 60 seconds of rest between each set.

Pro Tip

“Avoid sinking into your hips and swinging the weight quickly or uncontrollably. Use a lighter weight if necessary,” Ventriglia says.

4. Wide Reverse Flyes

How To

1. To start, hold a dumbbell in each hand and stand with your feet hip-width apart or in a staggered stance.
2. Bend from your hips and bring the weights together so they touch, palms facing each other.
3. Rotate the dumbbells so that your palms face down and your elbows are in line with your shoulders.
4. Return to the starting position and repeat.
5. Complete 1 to 3 sets of 12 to 20 repetitions with 0 to 60 seconds of rest between sets.

Pro Tip

You can also do this lying down on a bench, which eliminates the ability of your hips to assist your shoulders and therefore further isolates your rear deltoids.

5. Face Pull

How To

1. To start, attach a rope handle to the top pulley of a cable station.
2. Grasp one end with each hand with your palms facing each other.
3. Step back to put tension on the cable.
4. Squeeze your shoulder blades together and pull the rope toward your face, guiding the pull with your elbows.
5. Hold the contraction for 1 second, then reverse.
6. This is 1 rep.
7. Complete 1 to 3 sets of 12 to 20 repetitions, resting 0 to 60 seconds between sets.

6. Barbell Military Front Press

How To

1. To start, grasp the barbell with an overhand grip, with your hands shoulder-width apart or slightly wider.
2. You can lift the barbell from a squat rack positioned at chest height, or you can lift the barbell from the floor towards your chest.
3. Keep your elbows bent inward and pointing forward so they are not bent out to the sides.
4. Without using any momentum, lift the barbell in front of your face, lock your arms, and then lower it back down, being careful not to go lower than your chin.
5. This is 1 rep.
6. Do 3 to 5 sets of 6 to 12 repetitions, resting 60 to 90 seconds between sets.

Pro Tip

“Be careful not to jut your head forward as you lift the weight, and avoid rounding your lower back,” says Ventriglia. Squeeze your abs as you lift.

7. Landmine Press

How To

1. If you don't have a landmine device, start by wedging one end of the Olympic bar against the corner of the wall and placing sandbags underneath to secure it.
2. Load the other end of the barbell with the weight you want.
3. Stand or kneel, then grasp the end of the bar with an overhand grip with both hands.
4. Press the bar from your chest up over your head and lock your elbows.
5. Lower to chest level and repeat.
6. Complete 4 to 6 sets of 1 to 5 repetitions, resting 1 to 3 minutes between sets.

Pro Tip

Wrap the end of the Olympic bar in a towel so it doesn't scratch the wall.

8. Upright Row with EZ Curl Bar

How To

1. To start, stand with your feet together.
2. Grasp the EZ curl bar with an overhand grip of your desired weight, palms facing down, and shoulders slightly wider than shoulder-width apart.
3. Pull the bar across the front of your body toward your chin, then lower it.
4. Return to your waist and repeat.
5. Role playing 4 to 6 sets of 1 to 5 repetitions with 1 to 3 minutes of rest in between.

Pro Tip

“Avoid over-arching your lower back, bending your elbows outward, and losing control of the movement,” Ventriglia says.

9. Bus Driver

How To

1. To start, grab a plate of your desired weight.
2. Extend your arms fully in front of you, locking your elbows.
3. Turn the plate as if you were turning a steering wheel, first fully left, then fully right.
4. This is 1 rep.
5. Make the movement slow and controlled, do not drop your arms.
6. Do 1 to 3 sets of 1 minute, resting 0 to 60 seconds between sets.

10. Short Ws Inverted Flights

How To

1. To start, hold a dumbbell in each hand and stand with your feet hip-width apart or in a staggered stance.
2. Bend from your hips and bring the weights together so they touch, palms facing each other.
3. Raise your arms up until your elbows are in line with your shoulders and the dumbbells are in line with your ears.
4. At this point, your palms should be facing down and your upper body should form a W shape.
5. Return to the starting position and repeat.
6. Do 1 to 3 sets of 12 to 20 repetitions, resting 0 to 60 seconds between sets.