Posts Tagged ‘shoulder routine’


By Steven Milner

All progressive resistance exercises for the shoulders involve lifting the arm. But although the result is a lifting of the arm, the actual action involved is rotation of the shoulder joint. With few exceptions, all movements are the result of the rotary movements of one or more joints. When you know which joints are involved and what they are doing, you will be able to understand the mechanics of individual exercises and how to do them correctly. The shoulder joint is the most mobile and most vulnerable joint in the body, being able to rotate the arm through a full 360 degrees. The movement of the shoulder is controlled by the deltoids, of which there are three, the front or anterior, side or lateral and rear or posterior deltoids or delts. These muscles, working individually and in combination, have one basic function: they abduct the arm away from the body.

There are two basic types of shoulder exercises; presses, where the arms are lifted using a combination of the shoulder and elbow joint, and raises where the arms are raised up and away from the body in front, behind or sides using only the motion of the shoulder joint itself.
Presses are compound exercises, since they use more than one joint and muscle. You can move more weight with presses because you have a leverage advantage and more muscle is involved, so presses have the edge when it comes to building maximum mass and strength.
Raises, or laterals, are isolation exercises as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done, more or less to the front, side and rear to stress specific areas of the shoulder muscles.

I’ll talk you through some of the different shoulder exercises and offer some suggestions as to how to get the best from them. Of course this article only covers the basics, there are many variations. Remember though, no matter what the movement, focus on what the shoulder joint is doing, feel the muscles working and keep the exercises strict to encourage growth and limit the risk of injury. It takes time and skill to isolate the deltoids as a group and special attention to target individual deltoid heads.

Presses can be done using a barbell, dumbbells or with various types of machines and cables. In all cases, you begin by holding the weight at about shoulder height, palms facing forward, elbows underneath for support. The exercise is performed by lifting straight up overhead, pausing at the top, then lowering the weight back, under control, to the starting position.

Doing presses with a barbell or machine, your hands are locked into place. This tends to somewhat limit the amount of rotation of the shoulder joint compared to pressing with dumbbells. Depending on the equipment involved, you can position your hands further apart or closer together to hit the shoulders from a variety of angles. In general, the closer together your hands are placed the more involvement there is from the triceps; the further apart your hands, the less triceps are involved.

Another way of looking at this is by thinking in terms of the elbow joint. The longer the range of motion of the elbow the more it bends and straightens the more the triceps become part of the exercise. When the elbows are less involved, so are the triceps less involved. As above, so below.

Barbell presses can be done to the front, as in the military press or with the bar behind the neck for presses behind the neck, oddly enough.

Military Press: From a standing position, clean the weight (lifting it with a reverse curl movement) or take the bar off a rack holding it with a palms forward grip and hold it across the upper chest. Press the bar upward, locking out the elbows on top, and then lower the weight, under control, back to the starting position, watch your face!

Press Behind the Neck: Position the bar across the back of the neck, holding it palms forward. Press the bar upward, locking out the elbows on top, and then lower the weight under control back to the starting position. This can be performed either seated or standing Don’t rest or drop the weight on your neck it’s just stupid.

Dumbbell presses can be done standing, seated on a flat bench or on a bench that gives you back support.

Clean the dumbbells, or have a training partner pass them to you, and hold them at shoulder height about level with your ears just outside of your shoulders on each side, palms facing forward. The most common way to do this exercise is to press the weights straight up overhead without locking out the elbows, and then lower the dumbbells under control back to the starting position.

There is a twist on this movement, bear in mind that the action of the shoulders is rotation. Hold a pair of dumbbells level with your ears just outside your shoulders and then press them up in an arc over your head, before the dumbbells come together at the top rotate your wrists so that your palms are facing, then bring them down in a similar arc to the starting position. Using dumbbells rather than a barbell means your hands are not locked into position, and lifting them in an arc, similar to dumbbell flyes for chest, allows for extending the range of motion of the exercise.

Shoulder press bottomshoulder mid pressshoulder press top

It doesn’t matter what type of machine you use, the basic action of pressing against resistance overhead recruits the delts and extends the triceps during the range of movement. Concentrating on how much rotation you’re getting from the shoulder joint during the movement and how much the elbow is involved will give you a good idea of exactly what kind of movement the machine is allowing you to do. Remember, in most cases machines don’t allow for building as much mass and strength but often allow you to do a stricter movement and in some cases work through a longer range of motion. One negative aspect of machine presses is that they don’t allow for strengthening all the support tissue around the joint to the degree that is possible with free weights.

Laterals involve lifting the arms up and out to the side with the arms kept more-or-less straight so that there is no involvement als can be performed using dumbbells, cables and various kinds of machines.

side lateral shoulder raisesSide Laterals: Stand holding a dumbbell in each hand hanging down by your side, palms facing inward. Lift your arms out to each side, elboof the elbow joint or the triceps. You can do laterals to the front, side or rear although each of the techniques involved varies with the delt head being targeted. Laterws slightly bent, until the weights are level with the top of your head. Pause at the top, and then lower the weights under control back to the starting position.

You’ll see bodybuilders starting with the weights held together in front of them, using fairly heavy dumbbells and then swinging the weights up to either side so that momentum helps with the lift. This kind of cheating can be useful for advanced bodybuilders, but it can easily get out of hand and diminish rather than increase intensity. So be wary of using this technique.

Front Laterals: Stand with a dumbbell in each hand, hanging down at arm’s length in front of you, palms facing your thighs. Lift one arm forward and up and bring it toward the middle, palm remaining downward, bringing the weight up toward the middle helps isolate the front deltoid, but opinions vary. Raise the dumbbell so that its directly in front of you and slightly higher than the top of your head, pause for a moment at the top, then lower it under control back to the starting position. Repeat using the other dumbbell. This movement is usually done by alternating arms but can also be done lifting both dumbbells or a bar at the same time.

Rear Laterals: Bend over at the waist with a dumbbell in each hand at arms length below you, palms facing inward. Keeping your body steady, lift the dumbbells out and up to both sides and slightly forward so that the weights end up beside your ears rather than back even with your shoulders. This keeps the focus on the rear delts and away from the side delts. Pronate the weights by rotating your thumbs down slightly. Lift as high as you can, pause at the top, then lower the weights under control back to the starting position.

Cable Laterals: The three basic types of laterals can be done using a cable and handle attached to a low pulley and in some cases two such cables and handles.

Cable Side Lateral Raises: This can be done to the side with the pulley beside you and the lift going straight up or with the cable on the other side with the cable crossing over in front of your body as you do the lift.
Cable Front Laterals Raises: Perform the lateral raises to the front with the pulley located behind you. You can use individual handles for this movement or both hands together holding a short bar.
Cable Rear Lateral Raises: Lean down and grasp a “D” handle with the pulley  on the opposite side of the arm you’re using and pull away and up from the low pulley station, much as you would with dumbbells or you can use two pulleys, one on either side in a crossover fashion doing both arms at once.

Upright rows involve lifting a barbell or handle attached to a low pulley cable up in front of you to hit the front deltoids. Stand holding the bar with an overhand grip arms length down in front of you, hands about shoulder width apart. Lift the bar up leading with your elbows, pass the bar close to your body, pause the bar for a moment at a position just below your chin, then lower the bar under control to the starting position.

There are a variety of machines that allow you to do side lateral exercises and a few with which you can target the rear delts. The basic movements have to be the same, no matter the equipment used, if the target muscles are going to be trained. Read the instructions posted on individual machines for more information or ask a gym employee. Have you heard me say that a personal trainer is worth his or her weight in gold and a committed training partner is a diamond? Well they come in really handy when you’re doing shoulders believe you me.