Exercises for shoulder muscles

Barbell shoulder press

The main load falls on the front and middle part of the deltoid muscle. The additional load falls on the triceps muscles.

Preparation
Grasp the barbell slightly wider than shoulder width, lift the barbell off the supports. Hold the bar near your upper chest.

Performance
Push the barbell up until your arms are straight. Lower chest. Repeat the action.

Comments
Place the barbell stands in front of you at shoulder height – this will make it easier to lift the barbell.

Behind-the-head barbell shoulder press

The main load falls on the front and middle part of the deltoid muscle. The additional load falls on the triceps muscles.

Preparation
Grasp the barbell slightly wider than shoulder width, lift the barbell off the supports. Hold the barbell by your neck, behind your head.

Performance
Push the barbell up until your arms are straight. Bring it down to your neck. Repeat the action.

The barbell pulls towards your chin

The main load falls on the central part of the deltoid muscle. The anterior deltoid, trapezius and biceps muscles are also loaded.

Preparation
Grip the barbell narrower than shoulder width.

Performance
Raise the barbell towards your chin. Allow your wrists to rotate as the barbell rotates. Lower and repeat.

Dumbbell shoulder press

The main load falls on the front and middle part of the deltoid muscle. The additional load falls on the triceps muscles.

Preparation
Raise the dumbbells to your shoulders.

Performance
Press the dumbbells overhead until your arms are straight. Lower and repeat.

Dumbbell raise to the sides

The main load falls on the central part of the deltoid muscle. Additional load – for the front part of the deltoid muscle and trapezius muscle.

Preparation
Take the dumbbells. Bend your knees slightly, lean forward.

Performance
Raise your arms out to the side at shoulder height. Lower the dumbbells. Repeat the action

Arms with rope at the sides

The main load falls on the central part of the deltoid muscle. Additional load – for the front part of the deltoid muscle and trapezius muscle.

Preparation
Grab the rope handle. Turn to the rope on the side that will be free at this time.

Performance
With your elbow slightly bent, lift your arm out to the side to shoulder height. Lower and repeat.

Push the dumbbells forward

The main load falls on the front part of the deltoid muscle. Additional load: for the central part of the muscle and the trapezius muscle.

Preparation
Grab the dumbbells in both hands.

Performance
Raise a dumbbell without moving until your arm is parallel to the floor. Put your hand down. Repeat the action with the other hand.

Raise the dumbbells to the side while bending

The main load falls on the back of the deltoid muscles. The back and leg muscles are also loaded.

Preparation
Take the dumbbells. Lean forward, bend your knees.

Performance
Bend your elbows slightly and lift the weights at your sides until they reach shoulder height. Lower and repeat.

Lift the ropes by bending down

The main load falls on the back of the deltoid muscles. The back and leg muscles are also loaded.

Preparation
Stand with the ropes at your sides. Grasp the left handle with your right hand, the right handle with your left. Bend your knees slightly, lean forward.

Performance
Raise your hands to shoulder height. Lower and repeat.