The Best Exercises To Grow Shoulder Muscles

For fitness lovers, we have prepared 4 of the best exercises to build shoulder muscles. In most cases, you don’t need to be an experienced user to carry them out.

Remember that sport is one of the best ways to stay healthy. In fact, it reduces the risk of cardiovascular disease, according to this study by the San Juan University Hospital. Therefore, it is advisable to exercise two or three times a week, your heart will thank you!

Exercise your shoulders

The shoulder muscles are some of the ones we use the most on a day-to-day basis. Among them are:

• Supraspinatus muscle: Abduction or separation of the arm.
• Subscapularis muscle: Internal rotation.
• Infraspinatus muscle: External rotation.
• Deltoid muscle: Perform extension, flexion and abduction.
• Pectoralis major muscle: Approach, flexion and extension.

Exercises intended to strengthen the shoulder are numerous and  may require a variety of load-based equipment, such as weights. In addition, you should know that it is possible to work the shoulder in general by practicing sports such as swimming or rowing. This way we will be stronger and we will have a stylized upper body, and powerful, especially in the case of men.

Always remember that you should be advised by a specialist before performing risky physical exercises, thus avoiding any injury.

See also: Routine of military exercises for sports lovers

And then you will see:

The best exercises to grow shoulder muscles

Here is a list of the best exercises to grow shoulder muscles:

1.  Press  Arnold

It is a variation of the traditional shoulder exercises to which  a rotating movement is added. Weights are used.

1. To start the exercise,  you must place the weights in front of your shoulders with your palms facing you.
2. Press the weights up as you rotate your wrists so that, in the top position, your palms are facing forward.
3. Lastly, rotate your wrists in the opposite direction as you lower the dumbbells.

You can decrease the weight and increase the number of repetitions. For example, with 3 sets of 10 or 12 repetitions.

Read: The best comprehensive exercises with weights

2.  Press  push

To increase  strength this exercise is ideal. However, it is necessary that you do it on alternate days and with a good previous warm-up.

• With the bar above your upper chest, bend your knees slightly.
• Raise the bar above your head.

3. Lateral raises

This is a great single joint move. Beginners often have trouble learning to sync their elbows. We recommend stopping the downward arc when your arms are about 30 degrees  to your sides.

• As seen in the image, it lifts the weight laterally.

• For some reps, you can perform the movement about 30 degrees past shoulder height for a greater range of motion. You may have to sacrifice some weight with this variation.
• Remember to keep your elbows slightly bent  to minimize triceps work.

Discover: Joints: their importance and some supplements

4. Bird

The last exercise that we propose is ideal for working the posterior delts.

• To do this, you should keep your legs slightly bent and begin to bend over to bring your torso parallel to the ground.
• Once you are in the correct position, begin to exhale and  gently stretch your arms until they are parallel to the ground.
• Next, hold on to the top of the movement for 1-2 seconds.
• Finally,  I gently nhala as you lower the arms to the starting position.

You can use variations, such as placing your head on a bench or using pulleys. The important thing is that  the movement is carried out correctly so as not to affect the  back.

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Finally, we hope you found our list of the best exercises to grow shoulder muscles interesting. We recommend that you do not force yourself excessively to avoid and prevent some type of injury.