Table of contents:
Training the shoulder is as important as training any other muscle group in the body, because the muscles and joints that make up the shoulders are important to guarantee stability and strength to the upper limbs and allow movements such as lifting the arms and moving them. them to the front, back and side.
It is important that in addition to the shoulders, biceps, triceps and forearms are trained so that there are better results related to the process of hypertrophy and reduction of sagging, for example.
In addition, it is recommended that you have the follow-up of a trained professional to adapt each exercise to individual goals and body type, in addition to following up with a nutritionist, to adapt the diet.See also which are the best exercises for chest, biceps and triceps.
1. Shoulder development
Shoulder press can be done standing or sitting, with dumbbells or barbell. The movement should be performed holding the dumbbells, or the bar, with the palm of the hand facing forward and at the height where the arm and forearm form a 90º angle. Then, raise the arm until the elbows are extended and repeat the movement according to the established training.
2. Lateral Raise
The lateral raise can be done in order to work both shoulders at the same time or one at a time. To do this, hold the dumbbell with the palm facing down and raise the dumbbell laterally to shoulder height. According to the training objective, you can bend your elbow a little or lift the dumbbell forward a little.
This type of exercise places more emphasis on working the medial and posterior deltoid, that is, the middle and back portion of the muscle that covers the shoulder, the deltoid.
3. Front Raise
The front raise can be done with both dumbbells and the bar, and the equipment must be held with the palm of the hand facing the body and raise, with extended arms, to shoulder height, repeating the exercise as indicated by the physical education professional. This exercise places more emphasis on the front of the deltoid muscle.
4. High Row
The high row can be done with either the bar or the pulley and the equipment must be pulled, flexing the elbows, up to the height of the shoulders. This exercise places more emphasis on the lateral delts, but also works the anterior delts.
5. Reverse Crucifix
The inverse crucifix can be done either on the machine or sitting facing an incline bench or with the torso leaning forward. In the case of being done on a bench, you must raise your arms to shoulder height, repeating the movement according to the established training. This exercise works more the posterior part of the deltoid, but it is also one of the exercises indicated to work the back muscles, for example.