Highly mobile joint, the shoulder can move in all directions. Apart from the fact that it is a very free joint, it’s not a very stable region of the body, so the more muscle support, including deltoids and rotator cuff. Strengthening these muscles out of the body and the underlying bones can not only prevent injuries but also make it more aesthetic.
The exercises where the arm movements rises above the head and side can do much to build strong shoulders. Here are some exercises to increase flexibility, volume and strength of your shoulders.
Seated Dumbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keep your back straight. Push the dumbbell up explosively so that your arms make a straight line. Then return to the starting position by bringing the dumbbells to your shoulders level while controlling the movement.
Put the palms of your hands on the edge of a bench or chair and if possible put your heels on another high object in front of you so that your legs are suspended. Lower your body until your arms are parallel to the floor.
Neutral Grip Dumbbell Overhead Press
Hold a dumbbell in each hand at shoulder level, palms facing each other and bends forward. Prepared to stabilize your legs and push up your arms to make a straight line. Once the dumbbells up, shrug your shoulders and hold this position for 3 seconds and then return to starting position.
Dumbbell Bent-Over Lateral Raise
Hold a dumbbell in each hand and bend forward, keeping your back straight. Bend the legs to stabilize the position, your torso should be parallel to the ground. Let the arms hang with dumbbells and raise your arms up to 90 degrees. Your arms should be parallel to the ground and return to starting position.
Incline Bench Press
Used an adjustable bench for an angle between 30 and 45 degrees and lie down. Grasp the bar, hands positioned slightly further than shoulder width. Lower the bar until the bar touches the upper part of your chest and then of electroplate your foot on the ground for the raised for the extended arm.
Use an adjustable bench and make it a little low incline. Lie your torso with a dumbbell in each hand, palms facing each other. Raise your arms over your head that they are parallel to the ground.
Standing Dumbbell Fly
Stand a dumbbell in each hand at your sides. Without shrug, use your upper body to balance the weight on the highest possible to side and back to the starting position.
Dumbbell Deadlift / Shrug Combo
Stand on your side and have your feet at shoulder width. Lean forward as if you are going to do squat until the weight comes at the knees. Now straighten up explosively and you have back straight, shrug (shrug). Replace your foot well to make a new rep.