10 Best Exercise For Shoulder For Building Muscles

CHEST | BACK | BICEPS | TRICEPS | LEG | ABS | NUTRITION |

Shoulder workout is one of the best part of gym routine, because shoulder workout helps to increase strength and mobility in your shoulders which help with a range of other exercises. If you want to make V-shape physic then add this shoulder workout in your daily routine. 

Wide shoulders are the desire of every individual person because wide shoulders makes the appearance of you upper body look more proportional. They create an V-shape in the upper body that’s narrow at waist and wider at the top. Wider shoulders have a bony protrusion that’s why they are more square than round shoulders. Wider shoulders prevent you from injury during exercise. Also, help you with daily life activities like lifting heavy objects or playing sports. Having well developed shoulders indicates your strength. With chest up and shoulders back can help your spine to improve your posture. This make you feel more confident and strong.

The shoulder muscle consist of two muscle groups Deltoids and Rotator Cuff Group. The Rotator Cuff is  found within the shoulder joint itself allowing the shoulder to perform many functions. 

Deltoid & Functions

The Deltoids consists of 3 parts…

1.) The Anterior Deltoid. The primary function of the Anterior Deltoid is shoulder flexion, example raising the arm upwards. This function is isolated in exercise like Dumbbell Front Raise.

2.) The Lateral Deltoid. This is the muscle head of the Deltoid that contributes greatly to the overall width of the upper body structure. 

3.) The posterior Deltoid. This muscle is considered the most important in terms of structural stability of the shoulder joint.

However, you can build and develop shoulder muscularity. You can use different training methods to make your shoulder strong, which makes them look strong. Since you’ll want to make sure your shoulder developed from the front, side and back you have to train all these parts properly. This can also help to correct rounded shoulder. 

So, let’s uncover the secret to achieving solid and sharp shoulders with our extensive guide on the most effective guide on best exercise for shoulder.

10 Best Exercise For Shoulder

1.) Seated Dumbbell Press

1.) Sit on the bench. Sit on the bench with chest up , back straight and shoulders back. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.

2.) Grabbing Dumbbells. Now slightly bend and extend your arm and grab a dumbbell with your right hand. Same with another side. Maintaining your posture lift the dumbbells upward carefully at face level. This is your starting position.

3.) Upward movement. Exhale and begin the upward movement by extending your arms upward. Keep your elbows close to your face. Don’t lock at top, keep slight bend to prevent elbow injury.

4.) Back to starting position. Inhale and gently lower the dumbbells to the starting position. Maintain proper posture throughout your spine, hip and lower back.

5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Overhead shoulder press

This is the best dumbbell shoulder exercise which improves core strength. To prevent injury in lower back, your core needs to be strong. During any overhead exercise your core is engaged the entire movement. Using Overhead shoulder press will not only strengthen your shoulders, but also improves core strength. Anterior and medial deltoids are the primary movers, posterior muscle also get some benefit. But, you can strength one or two not three. A strong overhead help your bench press and upper back strength. Overhead and bench press both use the same muscles ( triceps, deltoids and chest ) from different angles. The core stability and upper body strength not only help you to perform bench press, but also helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water. Overall overhead shoulder press helps to increase your ability to create upper body strength.

Precautions

Over head press is not an easy exercise to perform, there are more chances of shoulder and lower back injuries. You need great shoulder mobility and range of motion to perform this exercise safely. Don’t allow your elbows flaring out, your elbows and triceps should be in alignment with the wrists.  Avoid jerking or twisting of your torso especially while rising up the dumbbell. To done this shoulder exercise in proper form ensure that your elbows don’t lock at top, keep slight bend. Generally it’s important to perform every exercise in full range of motion also in overhead dumbbell shoulder press you have to perform downward movement until the dumbbell nearly reaches the chest. But it also depends on your shoulder flexibility if you force your shoulder to move beyond your capacity then there are more chances of injury. Don’t go too heavy choose the weight according to your capacity.

2.) Seated behind the neck barbell shoulder press

1.) Sit on the bench. Sit on the bench with chest up , back straight and shoulders back. Press your feet solidly into the ground and keep your hips tight on bench throughout the movement.

2.) Grabbing Barbell. Ask your partner to hold you barbell on your traps. Grip the bar, your hands should be wider than shoulder width and palms facing forward. Keeping your elbows under the bar.

3.) Upward movement. Exhale and begin the upward movement by extending your arms upward. Keep your elbows close to your face. Don’t lock at top, keep slight bend to prevent elbow injury.

4.) Back to starting position. Inhale and gently lower the dumbbells to the starting position. Maintain proper posture throughout your spine, hip and lower back.

5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Behind neck barbell press

Behind the neck press works on shoulders ( front, outer and rear deltoids ) , traps ( upper back ), tricep brachii ( back upper arm ) , serratus anterior ( armpit over rib cage ). When done in standing position it also works on your core and legs. Using this shoulder exercise will not only strengthen your shoulders, but also improves core strength. This shoulder exercise increase your upper body and bench press. The core stability and upper body strength not only help you to perform bench press, but also helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water. Overall behind neck shoulder press helps to increase your ability to create upper body strength. This behind neck movement will develop stronger arms, shoulder and upper back. This will increase the stability and strength for other overhead exercises.

Precautions

This shoulder exercise is not recommended by most of the gym trainer because there are more chances of injuries. You should not perform this exercise if you have shoulder, elbow injury . Consult your physician before beginning this shoulder exercise. You need great shoulder mobility and range of motion to perform this exercise safely. Don’t allow your elbows shaking, your elbows and triceps should be in align to the shoulders. Avoid jerking or twisting of your torso especially while rising up the bar. To done this shoulder exercise in proper form ensure that your elbows don’t lock at top, keep slight bend. Generally it’s important to perform every exercise in full range of motion also in behind neck barbell press you have to perform downward movement until the dumbbell nearly reaches the chest. But it also depends on your shoulder flexibility if you force your shoulder to move beyond your capacity then there are more chances of injury. Don’t go too heavy choose the weight according to your capacity.

3.) Dumbbell Front Raise

1.) Grab dumbbells. First grab the dumbbells with your both hands and place them in front of your thighs. Your palms should be facing towards your thighs and your feet placed strongly on the ground

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform front dumbbell raise. This is your starting position.

3.) Raise the Dumbbell upward. Inhale and lift the weights from your thighs to the shoulder level. Keep your palms downward during the dumbbell front raise. Take care to bend your elbow slightly to reduce any stress on the joints.

4.) Hold. Once your arms are horizontal to the ground pause for a second.

5.) Back to the starting position. Then lower the weight slowly to the starting position. You can perform a drop of a front raise DB in a controlled motion for more effect.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Front Dumbbell Raise

This exercise primarily targets the front of your shoulder, know as Anterior deltoids, This muscle helps in shoulder flexion. It also works on the serratus anterior and the lateral (side) deltoid along with upper and lower trapezius, clavicular part of the pectoralis major and biceps. The Dumbell front raise is a great exercise to build shoulder stability and strength, if performed perfectly. It is also the best shoulder ex to build strong and create more definition to the sides and front of your shoulders. Adding strength training movements like front raise to your daily routine helps in burning body fat, while developing more muscle mass and improve your physic. Using this exercise will not only strengthen your shoulders, but also improves core strength. Stronger shoulders helps in lifting object without any injury. Front dumbbell raise helps to to get wider shoulders.

Precautions

Full range of motion is very important to get full tension on targeted muscles, avoid half range motion. Muscle connection is very important in every exercise, if you feel your muscle you are training then it helps to achieve results fast. Avoid rapid execution in this exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle . Also, avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles and it leads to spine injury. If the wrist is either up or down, then you use heavy weights, which is not good and make sure your wrist in a neutral position. You should not perform this exercise if you have shoulder, elbow and core injury. Consult your physician before beginning this exercise. You need great shoulder mobility and range of motion to perform this shoulder exercise safely. Your foot should remain at same place during dumbbell upward movement. Place your foot solidly on the floor. Also avoid body help to lift dumbbell up, only your arm should move.

4.) Side Lateral Raise

1.) Grab dumbbells. First grab the dumbbells with your both hands and place them to the sides of your thighs. Your palms should be facing towards your thighs and your feet placed strongly on the ground

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform Lateral Raise. This is your starting position.

3.) Raise the Dumbbells upward. Inhale and lift the weights from your thighs to the shoulder level. Keep your palms downward during the Side lateral raise. Take care to bend your elbow slightly to reduce any stress on the joints.

4.) Hold. Once your arms are horizontal to the ground pause for a second.

5.) Back to the starting position. Then lower the weight slowly to the starting position. You can perform a drop of a side lateral raise in a controlled motion for more effect.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Side Lateral Raise

One of the most important side lateral benefit is that it makes your upper body stronger. This shoulder exercise not only give you wider and bigger shoulder but also improves the range of motion. There are several alternatives of side lateral raise and variations to choose from. You can perform this shoulder exercise using kettlebells while sitting or standing up, cable machine and dumbbells. This exercise build up muscles include in your entire body, by adding this exercise in your daily routine improves your functionality and makes daily activities easier. Side lateral raise prevent and manage pain in your neck and shoulders. The main benefit of this shoulder exercise is that you don’t required any particular machine to perform this exercise, you just need two pairs of dumbbells and you can do this exercise anywhere. Muscles targeted by this exercise are anterior deltoid, medial deltoid and posterior deltoid. So, make this shoulder exercise a great addition to your daily routine.

Precautions

You should not perform this exercise if you have shoulder, elbow and core injury. Consult your physician before beginning this exercise. You need great shoulder mobility and range of motion to perform this exercise safely. Avoid rapid execution in this shoulder exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle . Also, avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles. If the wrist is either up or down, then you use heavy weights, which is not good and make sure your wrist in a neutral position. Don’t lift too heavy, it lead to shoulder injury. Choose weight according to your capacity. Don’t raise your shoulders, it may cause neck or shoulder strain. Perform full range of motion to get full effect on targeted muscle, avoid half reps. Try to keep your elbows up, more effect will be feel on targeted muscle.

5.) Seated Rear Delt Dumbbell Fly

1.) Get into starting position. First grab dumbbells with your both hands and place them to sides to your thighs. Your palms should be facing towards your thighs.

2.) Sit on the table. After grabbing dumbbells in both hands you have to sit in the same position you was standing. Your feet should placed strongly on the ground. With chest up, shoulders and upper back contracted bend your upper torso slightly towards your thighs facing the ground. This is your starting position.

3.) Raise the dumbbells upward. With arms straight and slight bend in elbows, lift the weights upward to your sides. Continue to lift the weight until it reaches to the shoulder level. Hold for a second in this position.

4.) Back to the starting positions. After holding for a second slowly lower the weights to the starting position.

5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Rear Delts

Hours of sitting on chairs and weaknesses muscle are responsible for your bad posture. But, don’t worry rear delt exercise is the best exercise for shoulder to prevent this bad posture by tightening your upper back muscles. The primary muscle targeted by rear delta are ( Posterior deltoid ) and the secondary muscles are lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor and teres major. This exercise strengthen your shoulders by developing your posterior deltoids. Rear deltoid exercise boost your performance in other compound exercises like bench press, overhead and deadlift. The main benefit of this shoulder exercise is that you don’t required any particular machine to perform this exercise, you just need two pairs of dumbbells and you can do this exercise anywhere. It also helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water without any pain. Rear delta increase your upper body strength.

Precautions

Rather than bringing your arms up at shoulder level, many lifters bring the dumbbells back towards the buttocks. This movement exercise will activates your back muscles instead of your rear delta. Another big mistake is bending your arms too much during rear delts, It will turn your rear delt exercise into dumbbell fly. Try to keep your arms straight. Avoid rapid execution in this shoulder exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle . Also, avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles and it leads to spine injury. If the wrist is either up or down, then you use heavy weights, which is not good and make sure your wrist in a neutral position. Lift weight according to your capacity. You should not perform this exercise if you have shoulder, elbow and core injury. Consult your physician before beginning this shoulder exercise. You need great shoulder mobility and range of motion to perform this exercise safely.

6.) Cable-Face-Pull

1.) Grab handles. Place the pulley to the level of your shoulder on pulley machine. For this you need a rope handle. Pin the weight according to your capacity.

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform Face rope. This is your starting position.

3.) Pull the rope towards your face. Inhale andpull the rope with your both hands toward your forehead. Keep your palms facing in as your elbows flare outward toward the sides, engaging your rear delts. Continue to pull the rope until the centre of rope touches your forehead.

4.) Back to the starting position. Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend. You should maintain good posture throughout the exercise.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders. 

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Face pull

Face pull over is the best alternative of dumbbell rear delts. Hours of sitting on chairs and weaknesses muscle are responsible for your bad posture. But, don’t worry face pull exercise is the best exercise to prevent this bad posture by tightening your upper back muscles. The primary muscle targeted by face pull are ( Posterior deltoid ) and the secondary muscles are lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor and teres major. This exercise strengthen your shoulders by developing your posterior deltoids. Face pull exercise boost your performance in other compound exercises like bench press, overhead and deadlift. It also helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water without any pain. Rear delta increase your upper body strength.

Precautions

Doing rope face pull incorrectly will lead to injuries. It is the most common exercise to injure the backside of shoulders. If your arms are not at proper level, then there are chances that you are making a down pull movement. Avoid rapid execution in this shoulder exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle . Also, avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles and it leads to spine injury. If the wrist is either up or down, then you use heavy weights, which is not good and make sure your wrist in a neutral position. Lift weight according to your capacity. You should not perform this exercise if you have shoulder, elbow and core injury. Consult your physician before beginning this shoulder exercise. You need great shoulder mobility and range of motion to perform this exercise safely.

7.) Dumbbell Arnold Press

1.) Get into starting position. First grab dumbbells with your both hands and place them to the front of your thighs. Your palms should be facing towards each other.

2.) Sit on the table. After grabbing dumbbells in both hands you have to sit on table with dumbbells placed vertical on your thighs. Your feet should placed strongly on the ground. With chest up, shoulders and upper back contracted bend your upper torso slightly towards your thighs facing the ground. This is your starting position.

3.) Raise the Dumbbells upward. Inhale and with your leg force, raise the dumbbells up at your chest level palms facing towards your chest. This is your starting position. Then from chest level raise the dumbbells up by extending your elbows, and as you raising dumbbells up rotate them, means now your palms will facing forward.

5.) Back to the starting position. Then lower the weight slowly to the starting position. You can perform a drop of arnold press in a controlled motion for more effect.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders. 

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Arnold Press

Arnold Press engages three muscle heads in shoulders – posterior, lateral and anterior deltoids. With this dumbbell shoulder workouts you will feel thickness and width in lateral deltoid and shoulder joint stability in the posterior muscle. The difficulty of this exercise forces you to focus more on your posture and form as you perform this exercise. You have to perform each movement smooth and controlled in order to protect your joints. Arnold shoulder press is a full and wider range of motion, starting from a low point to arms extended, stimulating and isolating all three heads of your deltoids. This exercise will increase lean gain in your shoulders and upper body. There are few exercise as effective as the Arnold Press, in building a well-rounded aesthetic and physique. Contracting all muscles in the shoulder at once, will create more muscle mass, strength and leading to more size.  By adding this shoulder exercise in your daily routine you’ll notice improvements in your posture.

Precautions

Arnold shoulder press is a great exercise to hit the shoulder all-around, But this exercise place your shoulder at risk of injury. When rotating into internal rotation as you press up, a combination that can potentially limit the space between humerus and clavicle. Finish the rotation at short and in full controlled manner, to avoid this injury. Always choose weight that allows you to have full control of your body throughout the movement. While performing an exercise your mind should have connection with the muscles you are targeting , and stop immediately if you note pain  or discomfort.  To see better progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Arnold press can be done seated or standing, But there’s also another alternative. You can perform this exercise in tall kneeling position, which will help you to prevent lower back injury.

8.) Plate Front Raise

1.) Grab dumbbells. First grab the plate with your both hands and place it in front of your thighs. Your palms should be facing towards your thighs and your feet placed strongly on the ground

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform front plate raise. This is your starting position.

3.) Raise the DumBbell upward. Inhale and lift the weight from your thighs to the shoulder level. Keep your palms towards each other during the front plate raise. Take care to bend your elbow slightly to reduce any stress on the joints.

4.) Hold. Once your arms are horizontal to the ground pause for a second.

5.) Back to the starting position. Then lower the weight slowly to the starting position. You can perform a drop of a front plate raise in a controlled motion for more effect.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Plate Front Raise

This exercise primarily targets the front of your shoulder, know as Anterior deltoids, This muscle helps in shoulder flexion. It also works on the serratus anterior and the lateral (side) deltoid along with upper and lower trapezius, clavicular part of the pectoralis major and biceps. The Plate Front Raise is a great exercise to build shoulder stability and strength, if performed perfectly. It is the best exercise to build strong and create more definition to the sides and front of your shoulders. Adding strength training movements like front raise to your daily routine helps in burning body fat, while developing more muscle mass and improve your physic. Using this exercise will not only strengthen your shoulders, but also improves core strength. Stronger shoulders helps in lifting object without any injury. Plate Front Raise helps to to get wider shoulders.

Precautions

Full range of motion is very important to get full tension on targeted muscles, avoid half range motion. Muscle connection is very important in every exercise, if you feel your muscle you are training then it helps to achieve results fast. Avoid rapid execution in this exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle . Also, avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles and it leads to spine injury. If the wrist is either up or down, then you use heavy weights, which is not good and make sure your wrist in a neutral position. You should not perform this exercise if you have shoulder, elbow and core injury. Consult your physician before beginning this exercise. You need great shoulder mobility and range of motion to perform this shoulder exercise safely. Your foot should remain at same place during dumbbell upward movement. Place your foot solidly on the floor. Also avoid body help to lift plate up, only your arm should move.

9.) Upright Barbell Row

1.) Get into starting position. First grab barbell with your both hands and place them to front of your thighs. Your palms should be facing towards your thighs.

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform Lateral Raise. This is your starting position.

3.) Lift Barbell upward. Squeeze your glutes and raise your elbows and lift the barbell until your elbows are at shoulder level. Keep the barbell under control during this movement. Try to keep the barbell close to your body will reduce the chance of swinging. 

4.) Back to starting position. Pause at the top for a second and then lower the barbell to the starting position by engaging traps.

5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Barbell Upright Row

Upright rows helps in increasing shoulder strength. The shoulders and traps become more broader. The Upright Row is a compound exercise that hit multiple muscles like Shoulders, upper back, primarily the side delts and traps. It works on front and the middle heads of the deltoids and also helps to build trapezius and rhomboids muscle in the  middle and upper back, even the bicep muscle. All this exercises helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water without any pain. This exercise is often performed by those who are targeting specific muscles. Upright row can be part of an effective strength training. This exercise increase shoulder mobility and stability, the shoulder region can move in different direction, including rotation, abduction and adduction. Working with traps and upper back as well as anterior, medial and posterior deltoids, helps in pulling the shoulders back and maintaining a more upright posture. Overall, this exercise prevent the shoulder from injury during any exercise.

Precautions

Avoid swinging or jerking during upward movement, this will reduce effectiveness on the targeted muscles and it leads to spine injury. For better results, full range of motion is important, lack of full range of motion when performing the upright row will impede your results. Never use a range of motion that causes pain or discomfort. Avoid rapid execution in this exercise , make sure you are doing your reps slow and steady that will help you to get bigger muscle. Don’t lift too heavy, it lead to shoulder injury. Choose weight according to your capacity. Not controlling weight during downward movement is a common mistake that will cause you miss out on results. Dropping the weight fast put you at a higher risk of injury due to tugging your shoulders and ligament. Performing reps in controlled manner will help you to build muscle and strength. Keep the bar close to your body.

10.) Dumbbell Upright Shrug

1.) Grab dumbbells. First grab the dumbbells with your both hands and place them to the sides of your thighs. Your palms should be facing towards your thighs and your feet placed strongly on the ground

2.) Get into starting position. Then stand with the feet apart as your shoulders – with chest up , back straight and shoulders back to perform Lateral Raise. This is your starting position.

3.) Raise the Dumbbells upward. Inhale and lift the weights from your thighs to the shoulder level. Keep your palms downward during the Side lateral raise. Take care to bend your elbow slightly to reduce any stress on the joints.

4.) Hold. Once your arms are horizontal to the ground pause for a second.

5.) Back to the starting position. Then lower the weight slowly to the starting position. You can perform a drop of a side lateral raise in a controlled motion for more effect.

6.) Repeat. Repeat this motion for the desired amount of repetitions until you feel tension in your shoulders.

Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set

Benefits of Upright Dumbbell Shrugs

The main muscles targeted in Upright Dumbbell shrugs are Trapezius ( The primary muscles activated during dumbbell shrugs are your traps ) , Rhomboids ( As you shrug your shoulders through the range of motion of a dumbbell shrug, you activate your rhomboid muscles ) , Forearms ( Dumbbell shrugs activate your forearm muscles to keep the dumbbells in hand ). Like other strength exercise, Dumbell shrugs also help to relieve neck pain. As compared to barbell shrug exercise dumbbell shrug allow you to move through a wider range of motion. Strengthening neck muscles helps you to get better posture, which is helpful in other lifts. If you spend a long time sitting exercise like dumbbell shrugs help your overall wellness. This exercises helps you to perform daily life activities like grocery bag, lifting dining table and bucket of water without any pain. This exercise is often performed by those who are targeting specific muscles. As well as improve your pulling strength that is necessary while performing other weight exercise such as deadlifts, etc.

Precautions

If you have any shoulder injury consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Always choose weight that allows you to have full control of your body throughout the movement. While performing an exercise your mind should have connection with the muscles you are targeting , and stop immediately if you note pain or discomfort. To see better progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Avoid half repetitions, increase your range of motion until you able to to come all the to the floor without losing form. Before performing Upright shrugs, your shoulder blades and back muscles should be contracted up (back) with your chest up. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get traps. Remember to inhale as lower toward the ground and exhale as you press back to the start.