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3 Easy Shoulder Workout Routine Exercises

Shoulder Workout Routine ExercisesIn this post we take a look at 3 shoulder workout routine exercises that are simple to execute.

These exercises can be done at home or in the gym as all they require is dumbbells and a mat to ensure a non-slip surface.

These routines focus on the front, lateral and rear deltoid muscles in the arm as a well as providing a workout for the trapezius muscles in the back.

The Importance of Shoulder Workout Exercises

If you are looking for upper body power and flexibility then strong shoulders are a must.

A regular shoulder workout routine will not only provide you with the power to carry out a wide range of other upper body lifts and basic daily tasks but the flexibility you gain will also be of great benefit in terms of the range of motion you will acquire.

As well as providing a good muscular look, the well defined, strong shoulder muscles can add a great deal to any sports person involved in throwing, catching and tackling.

Sports such as swimming, rugby, soccer, baseball, american football, tennis all require powerful and flexible shoulder muscles.

Seated Overhead Dumbbell Press

This video demonstrates how the seated overhead dumbbell press is a good routine to exercise all three deltoid muscles.

Starting Position

Sit on the end of a bench with your feet flat on the floor. Hold a dumbbell in each hand at shoulder height, elbows out and palms facing forward.

The Exercise

Press the dumbbells up and in so they almost touch just above your head.

Take care that the weights do not stray back and forth and that you are in complete control of the weight. If you are out of control with a weight select dumbbell that are lighter.

Press the weights up until your arms are almost straight (your elbows just short of the lockout position.) Then slowly lower the dumbbell to the starting position.

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Exercise Tip : Don’t lean your head too far back. When carrying out the exercise you should be looking straight forward with your chin up, shoulders squared and chest high.

Dumbbell Side Lateral Raise


Dumbbell raises will target the rear and middle deltoid muscles as well as the trapezius muscles on your back.

Starting Position

Stand upright with your feet shoulder length apart and your arms by your sides.

Hold a dumbbell in each hand with your palms turned toward your body.

It is important to keep your palms turned downwards as you lift the dumbbells so that your shoulders rather than your biceps do the work.

The Exercise

Keeping your arms straight and your abs tight, lift the weights out and up to the sides until they are about level with your chin, holding for a count of one.

From this position, lower the dumbbells back down slowly to your sides.

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Exercise Tip : Don’t lean back and “swing” the weight up. Lift them straight out to your sides until they are almost directly out from your shoulders. Also do not lean your torso forward and bring the dumbbells down in front of your body. Instead let the weights down by your sides.

Bent Over Raises

This is another great shoulder workout routine exercise for the rear deltoids and the trapezius muscles in your back.

Bent Over Dumbbell Raises

Starting position

With a dumbbell in each hand and your feet shoulder width apart, bend forward at the waist so that your upper body is parallel with the floor.

Let your arms hang straight down with the palms facing into each other.

The Exercise

Raise the dumbbells pulling your arms apart and moving your elbows up.

Resist the temptation to raise your torso as you lift the dumbbells.

Pause for a count of one at the top when the dumbbells are in line with your shoulders, then slowly lower the weights to the starting position.

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Exercise Tip : Don’t lean over too much and hunch your back. Your back should be straight and your torso almost parallel with the floor.

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