The best shoulder workouts of all time hit
But for the most part, these exercises can be performed with standard home gym equipment, such as dumbbells, barbells, weight training machines, and exercise belts. So here are 10 shoulder exercises that will improve flexibility, add size, build strength and complement your figure.
1. Renegade Row
How to do it:
Start in the upper position of the handle with your hands on the barb widths.
Row one barbell towards the side of the body while balancing on the opposite hands and feet.
Pause for one second at the top and slowly return the balance to its original position.
Repeat on the other side.
2. Standing dumbbell fly
How to do it:
Hold the barbell in each hand at the sides.
Without shrugging, use your upper body to swing the weight a few inches.
Your arms and torso will form an inverted V-shape.
Think of it as a side lift with momentum but no full range of motion.
3. Face Pull
How to do it:
Attach the rope handle to the upper pulley of the cable station.
Hold one end in each hand with your palms facing each other. Step back and tighten the cable.
Pull the handles to your forehead so that your palms face your ears and your upper back is fully retracted.
4.High thrust
How to do it:
Grasp the bar with double shoulder width and hold it in front of your thighs.
Bend your knees and hips so that the bar hangs just above your knees.
Explosively stretch your hips as if you were jumping, and pull the bar up to shoulder level with your elbows wide apart, as in an upright row.
5. Sitting Dumbbell Clean
How to do it:
Hold a barbell in each hand and sit on the edge of the bench.
Keep your lower back flat and lean forward.
Explosively straighten your body and bend the weight so that your arms are raised.
Allow momentum to turn your wrists over to grab the weights at shoulder level.
6. Lifting the trap
How to do it:
Set the bench to a low incline and lie down chest with the barbell in each hand and palms inverted.
Retract the shoulder blades and then lift the weight straight so that your arms are parallel to the floor.
7. Clean and press
How to do it:
Stand with your feet shoulder-width apart.
Keep your lower back bent, bend your hips back to lower your torso, and hold the bar with your arms shoulder-width apart.
Extend the sides to lift the bar off the floor.
When she gets over your knees, jump and shrug the bars so that her momentum lifts her up and they catch her at shoulder level.
Strengthen your stomach and stand upright. Press the bar directly above your head.
8. Snatch-Grip High Pull
How to do it:
Prepare as if cleaning and pressing, but hold the rod with your hands two shoulders wide.
Slide the bar upwards until it is at chest level and your arms are parallel to the floor.
Try to squeeze your chest when you lift the bar and fully retract your upper back.
9. Lateral band increase
How to do it:
Step on the free end of each strap with your opposite foot so that the straps form an X in front of your body.
Raise your arms 90 degrees to the sides until your arms are parallel to the floor.
10. Front band increase
How to do it:
Stand on the straps and hold the opposite ends. Raise your hands in front of your body to shoulder height.
