6 Exercises To Strengthen your Shoulders

When exercising the shoulders it is very important not to force the area to avoid any type of injury or contractures that may occur due to a bad movement

The shoulders are one of the most mobile joints in the human body, which gives the upper limbs endless abilities. The muscles that make them facilitate the performance of many daily tasks and, in turn, are those that stabilize the joint.

Despite this, it is an area prone to suffer dislocations and injuries , especially when performing physical overstresses without having enough strength.

For this reason it is very important to include in the training plan some exercises focused on your localized work, in order to strengthen and tone them.

Next we want to share in detail 6 simple activities that, practiced regularly, will help you to protect them.

1. Front lifts

Front elevations

To perform this exercise you can use dumbbells, bars or a disc. The important thing is to do it gradually, since you have to gain resistance in the area to be able to work with a significant weight.

How to do it?

  • First, stand up straight, with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in each hand and then raise them so that they are right in the line of sight of the eyes.
  • Hold the weight for 2 seconds and then descend with a slow movement.
  • Perform 10 to 15 repetitions.

2. Lateral elevations

To do this activity, you can keep standing, or look for a chair where you feel comfortable. Strength and strength will be obtained with the use of dumbbells.

How to do it?

  • If you are standing, place the dumbbells on the sides of your thighs, keeping your back straight and your legs together.
  • Then, the weight begins to rise, until reaching the point of the imaginary line that is marked just in front of the ears.
  • Hold 2 or 3 seconds and descend as slowly as possible.
  • Perform 10 repetitions.

3. Vertical Rowing

Vertical rowing.

Vertical rowing can be done with the help of dumbbells or weight bags.

How to do it?

  • First, stand up straight, with your knees slightly bent and your hands in front of your thighs holding the weight.
  • Raise your arms until they are almost parallel to the ground and, after a brief pause, bring them back to your thighs.
  • Avoid moving your back in the attempt to lift the dumbbells, as this may resent the area.
  • Perform 10 repetitions.

4. Iron cross

This activity is done with the help of dumbbells and is a contraction exercise that, among other things, provides an isometric stimulus.

How to do it?

  • Standing with your feet shoulder-width apart, raise your arms to the sides, well extended.
  • Hold a dumbbell with each hand, so that the grip is neutral, with the thumbs up and the palms facing forward.
  • Then, move the arms toward the front of the body, as if wanting to find both dumbbells.
  • Go back to the starting position and do 10 repetitions.

5. Shoulder press

Shoulder press

With the shoulder press you can strengthen the muscles and, by the way, you will increase the resistance in the upper part of the body.

Its practice decreases the risk of injuries and contractures .

How to do it?

  • Standing or sitting on a bench, hold a dumbbell with each hand and bend your arms, so that your elbows are aligned with your shoulders.
  • The palms of the hands point forward and, from this position, the dumbbells are pushed straight up.
  • Hold for a few seconds and then lower carefully, without moving your back.
  • Perform 10 or 12 repetitions.

6. Shrug

Although it is a simpler activity than the previous ones, the shrug of the shoulders complements the strengthening of the upper part.

All activity is done with the arms fully extended, since the effort is made with the slight movement of the shoulders.

How to do it?

  • To start, stand up straight, with your feet shoulder-width apart and a dumbbell in each hand.
  • Put your arms on your thighs, pointing your palms towards your body.
  • Shrug your shoulders up so that the dumbbells rise briefly.
  • Hold for a couple of seconds and then return to the starting position.
  • Perform 12 repetitions.

Still do not include this variety of exercises in your routine? Do you usually feel tension in your shoulders? Encourage yourself to practice these activities and give them the strength they need to stay healthy.