Exercises for the Strong Shoulders
In this article, we are going to talk about shoulders. We will learn the structure and function of shoulder and how to make them strong
Calling shoulders a muscle group actually is incorrect; they are actually a complicated mixture of muscles and joint. In general when we talk about shoulders as a muscle group we are talking about the deltoid muscles. Anterior and posterior deltoids create a nice little cap on the top front and rear part of the shoulder. A strong and defined deltoid muscle looks great and serves important function of stabilizing the arm and shoulder joint in place.
Shoulder Function
The deltoids perform the following function in our body
- Extend the arm as in how you will lift a child up in front of you
- Abduct the arm at the shoulder joint, that is moving the arm up from your sides to T position
Deltoids are the primary movers in the shoulder, however several other muscles are also involved in these movement, including supraspinatus, infraspinatus, teres minor and major. The scapula also moves and controls shoulder function, so the rhomboids and trapezius muscles are also involved.
Exercises to make strong shoulders
Below I enumerate five different exercises you can include in your workouts to target your shoulders and make them strong.
Military Press (strict shoulder press)
This exercise can be performed in a sitting or standing position. You can perform it with a barbell or a dumbbell. Starting with the weight at about the level of clavicle with hands slightly wider than shoulder width, press the bar straight overhead and finish over the spine. Be sure to lock your elbows out! Now lower weight back down to your clavicles. This is a compound exercise and not only uses your deltoids but also your triceps to activate the movement.
Front raise
This is an isolation exercise and works the anterior deltoids. You may do one arm at a time or both together. Standing up and holding a dumbbell at your side with palms down, raise them up in front of your shoulders with arms straight. Do not swing your hips to help the movement!
Lateral raises
This is similar to front raises, with the difference being that the weight is lifted on the sides, to form a “T” shape, instead of in front. This version targets lateral deltoid the most instead of the anterior deltoid for the front raise. This is a great exercise if you desire to increase the apparent size of your shoulders
Bent over Lateral raises
This is similar to how later raises are performed with the difference being it is performed while slightly bending over. This changes shifts the emphasis from the side of the shoulders to rear of the shoulder.
Internal and External Rotation
This is a therapeutic exercise, which is very important if you desire to have strong shoulders, as it improves shoulder stability. Hold the arm up in an “L” shape, externally rotating the arm as far as possible. Pause and rotate the “L” as far down as possible, then rotate it back up. Maintain 90-degree elbow flexion through the ranges. Repeat 10 repetitions with slow control.
Once it becomes easy you can choose to add resistance by using an elastic band anchored at approximately shoulder height.
Shoulders are is the most versatile joint in our body, which makes it very important for our functional strength. Having strong and stable shoulders reduces the risk of having pain or incurring injuries.
Originally published at www.kaa-yaa.com.
