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Shoulder Exercises



Quick PSA: shoulder injuries are among the most common injuries people get at the beginning (or well into) their workout career. There are a lot of reasons for this – not enough stretching, improper form, or straining. There are two mistakes you can make to make you more likely to sustain a shoulder injury: improper form and too much weight. There are some things you can do immediately that will help you prevent shoulder injuries such as invest the proper amount of time in stretching and recovery. When you begin these shoulder exercises, especially the ones with weight, remind yourself that this is a long, long journey and there’s not need to over-due it in the beginning. The bottom line is to listen to your body and, more specifically, your shoulders. Stop lifting at the first sign of pain. If you’re already experiencing some pain and came here looking for shoulder exercises to help alleviate pain or stretches to improve flexibility, try out Injury Prevention on Daily Spot. Dr. Doug, a chiropractor, offers daily movements to do at your office. No excuses to ignore your shoulders!

Dumbbell and Barbell Exercises

The major clusters of shoulder exercises are the presses (shoulder, arnold), raises (front, lateral), and shrugs. These exercises hit each part of the shoulder. As you explore workouts using the barbell, dumbbells, or just your bodyweight, remember to focus on isolating your shoulders. View your arms as extensions of your shoulders and focus on pushing and raising only your shoulders. The more you’re able to focus and isolate the shoulders, the more you’ll benefit from the exercises. Take a look at the various exercises to incorporate into your shoulder workouts, or if you’re looking for something already made, try Grant’s Chest and Shoulder program on Daily Spot today.


Barbell Shoulder Exercises

There are primary benefits of shoulder strength which include size, injury prevention, and appearance. Shoulders, like biceps, have [relatively] minimal fat covering up the muscle. This means that your shoulders are one of the first muscles that you’ll notice visual results from after you begin working out. Those are the primary benefits. There are also secondary benefits to performing barbell shoulder exercises. For example, improved control and gains in your other lifts. Your shoulders are present in some capacity in most of your upper body (and some of your lower body) lifts. Increasing shoulder strength will have a noticeable impact on your other upper-body lifts.


Dumbbell Shoulder Exercises

Too much weight and too little stability are the reasons we’ve cited that increase risk of a shoulder injury. Dumbbell shoulder exercises are at the crux of these two because they incorporate weight and require you to have proper form. This is why controlling your shoulders during these exercises is key. The less random movement the better. Dumbbells also add the ability to use alternating shoulder exercises. Here are a few things you can do to help reduce the risk of injury when performing these exercises.


Bodyweight Shoulder Exercises

In our section about shoulder workouts at home we discussed a few of the key bodyweight shoulder exercises. One of the quickest ways to hit on shoulders only using your bodyweight is to modify push-ups. After all, the major force that you’ll need to make use of here is gravity. Instead of discussing the value of bodyweight shoulder exercises, we’ve included two examples below and will provide instructions on how to do them. These can be done anywhere – your office, your home, or anywhere that there is a place to elevate your feet.