Shoulder Exercises

Objective

• To have a better understanding with

the exercises involving the shoulder and
how to execute them.
 Why are your shoulder muscles
important?
• The shoulder is the most moveable and unstable joint in the body. The "ball" in the upper
arm is actually larger than the socket that holds it, and with the range of motion being so
great, it is susceptible to injury.

To remain stable, it must be kept in place by muscles, ligaments, and tendons. Therefore, it
is very important to make sure these soft tissues are strengthened to keep the shoulder
strong, flexible, more coordinated, and conditioned to handle stress.

There are many daily activities that use the shoulder muscles: lifting groceries, any type of
manual labor, household chores, raking leaves, handling children, etc. It is therefore
critical that they be able to handle stress well. This is especially true for athletes
vulnerable to overuse injuries.
 What do this Muscles do?
• The Shoulder's Extrinsic Muscles
• Trapezius- Your trapezius is the triangle-shaped muscle that runs down along
your spine and across your shoulder blade. You have both a right and left
trapezius; these muscles support your arms and shoulders, and are needed to
raise your arms.
• Latissimus Dorsi - The latissimus dorsi muscle is one of the largest muscles in
your back, and is partially covered by the trapezius. Developing your "lats" will
make it easier for you to manage your own bodyweight.
• Levator Scapulae
• Your levator scapulae muscle is located at the side and back of the neck. Its
primary function is to lift the triangle-shaped bone located at the back of the
shoulder (scapula) that connects your upper arm bone (humerus) with the
clavicle (collarbone).
• Rhomboids
• The rhomboids are the muscles at the top of the back and middle of the
shoulder blades. When they contract, they pull your shoulder blades together.
 What do this Muscles do?
• The Shoulder's Intrinsic Muscles

• Deltoids- Your deltoid is made up of three main sets of muscle fibres:

anterior, lateral and posterior, which are connected by a very thick
tendon and are anchored into a V-shape. The deltoid muscle is
primarily responsible for arm rotation, but it is also responsible for
stopping dislocation and injury to the humerus when carrying heavy
loads.
• Teres Major- Teres major is a small muscle that's located on the
underside of the upper arm. It's sometimes called "lat's little helper"
because of its partnership with the latissimus dorsi.
• Rotator Cuff- The rotator cuff is a group of muscles and tendons,
including teres minor, that surround the shoulder joint. They keep the
head of your upper arm bone firmly within the shallow socket of the
shoulder.
 What are some examples of shoulder
exercises?
• Barbell Standing Press: This bodybuilder
staple targets your shoulders, but also
works your whole body. "It's a great
overall mass builder," says White. "These
are really good for strengthening your
core and increasing overall strength due to
the stability aspect of this movement."
Start with your hardest move to ensure
you've got the core strength to maintain
perfect form.
• Seated Dumbbell Press: Re-rack your
barbell and grab a pair of dumbbells,
because they're all you'll need for the
rest of the workout. Next grab a bench;
sitting down helps isolate the shoulder
motion. "These are really good for not only
handling a lot of weight, but also having
the freedom of using dumbbells," White
tells MH. "You can bring them nice and low
to get a really full range of motion." Take
a load off your feet and put a load on your
delts.
• Half-kneeling Archer Row: While
kneeling with only your left knee on the
ground. grasp a light resistance band in
both hands and engage your glutes and
abs. Straighten your right arm and look at
it. Tighten your back muscles and keep
your right arm straight. Bring your left
hand close to your right elbow. Pull the
band apart with your right hand, as if
pulling a bow, squeezing your back and
shoulder muscles and bending your elbow
as you do this.
• Upright row: Another great mass
builder," says White. "Get your elbows
higher than your hands for a peak
contraction of the deltoid. The upright
row also targets the traps." Compound
moves like this benefit from heavier fare
than the raises, allowing for less reps and
bigger weights to keep your delts in shock.
 What are some examples of shoulder
exercises?
• Lateral Raise: The slower you can
perform these raises, the more they'll
hurt – and the better you're going to
look. "Lateral raises are perfect for
isolating the medial part of the
deltoid," White explains. "They're more
commonly used with a lighter weight and
higher reps." You'll still be gritting your
teeth by the end of the third set.
• Kettlebell Single-Arm Press: Stand
with your feet shoulder-width apart,
and hold a kettlebell in front of your
shoulder with your palm in, elbow
tucked, and the weight resting on the
top of your forearm. Press it straight
up, rotating your arm so your palm faces
forward. Do the same number of
presses for both arms.
• Front raises: White recommends front
raises for anyone those that have gone
through the routine and feel short-
changed in the front. "It’s unlikely that
your anterior delts need extra work, so
spend more time on your lateral and
posterior deltoids. However, if you feel
you want to hit your front deltoids
harder, then a front raise is the one for
you." Again, low weight and high
reps help you maintain form for shirt-
busting gains.
• Shadow Boxing with Dumbbells: Stand
holding two dumbbells at shoulder
height with an underhand grip. Adopt a
fighting stance and bounce on your toes
as you shadow box. Dip and weave to
your heart's content. Just don't drop
the weights on your toes.
 What are some examples of shoulder
exercises?
• Lying Rear Delta Fly: Lie on a
bench, chest facing down, with a
dumbbell in each hand underneath your
shoulders. Slightly bend your elbows
and raise your arms to the side until
they're in line with your body. Lower
the dumbbells to the floor and repeat
• One Arm Dumbbell Swing: Hold a
dumbbell at arms length between your
legs. Sink into a squat and swing the
dumbbell through your legs before
immediately driving yourself forward,
bringing the dumbbell up towards your
head as you straighten your legs.
Repeat this movement, then swap sides.
• Seated Dumbbell Shoulder Press: Sit
on the bench holding two dumbbells at
shoulder height with an overhand grip.
Press the weights up above your head
until your arms are fully extended.
Return slowly to the start position.
• Spellcaster: Hold a dumbbell in either
hand and stand with your legs wide,
knees slightly bent. Swing both
dumbbells to one side and lift them up
as though drawing a circle from hip
level to above shoulder height. Swing
the weights to the other side, dipping
down to your hip before raising them
again. Keep repeating this motion.
 Quick Review

•How do you perform a Latera; rais?

•Where do you perform a Barbell Standing Press?

•Who can perform shoulder exercises?

•Why it is important to include shoulder exercise in you routine?

•What is the muscles responsible for the rotational movement of your arm?

•Give at least five more exercises that involves the shoulder muscle.
 Activity

Take a picture while doing 5 shoulder exercises. Observe proper

posture and execution.

Note: Face should be visible in the picture. At least 2 picture per

exercise.

Give some output from what you have done.

Note: At least 200 words per exercise review.