Best Shoulder Workout for the Gym

Printable Shoulder Workouts Hits: 2431

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Here's a good shoulder workout that you can do the next time you visit the gym. This workout features cardio and shoulder exercises that will tone and sculpt your deltoids.

1. Bike

Ride at a speed of 60 rpms for 5 minutes to warm up.

2. SHOULDER EXERCISE - DUMBBELL SHOULDER PRESS


Starting Position: - Start with a dumbbells at shoulder level.

Movement: - Exhale as you press the weight overhead to a straight-arm position, coming close to touching the dumbbells at the top. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.  

How Many: 3 sets of 15

Rest: 45 seconds

3. SHOULDER EXERCISE - FRONT CABLE RAISES I

Starting Position: - Attach a bar to a low pulley and stand facing it. Hold onto the bar with your palms turned down.

Movement: - Exhale while raising the weight to shoulder level, keeping your arms
straight, pause briefly at the top. Inhale as you slowly lower the weight to the starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 45 seconds

4. SHOULDERS - UP-RIGHT ROW

Starting Position: - Start with a barbell hanging at arms length in front of your body, your hands placed shoulder width apart, palms facing in towards you.

Movement: - Exhale while pulling the elbows as high as possible in a smooth continuous movement, the bar should reach shoulder level. Inhale as you slowly lower the bar to the starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 45 seconds

5. SHOULDERS - SIDE DB RAISES

Starting Position: - Start with a dumbbell in each hand hanging at the sides of your body, palms facing in.

Movement: - Exhale while lifting the weights away from your body and upward. Keep your arms fairly straight and raise the weights to shoulder level. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 45 seconds


6. SHOULDER EXERCISE - STANDING SHOULDER STRETCH I

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.

Movement: Extend your right arm out and cross it over your upper chest. Grip your right elbow with your left hand and push towards your chest. Hold this position for thirty seconds. Repeat as required with other side.


7. SHOULDER EXERCISE - SHOULDER CIRCLES I

Starting Position: Stand with your feet larger than shoulder width apart and a slight bend in your knees.

Movement: Extend your arms out to either side of you and in a clockwise motion make large circles in the air. Continue this motion for thirty seconds. Repeat as required with other side.

8. CARDIOVASCULAR - TREADMILL

Warm up for about 3 minutes. Jog and walk for 10 minutes

 

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