Shoulder Exercises

The following exercises show examples of moves targeting the shoulders - the front, middle and rear deltoids as well as the rotator cuff muscles. For all exercisers, use enough weight that you can ONLY complete the desired number of sets. Make sure you warm up with light cardio before lifting and stretch between sets. Do your chest exercises at the beginning of your routine while your chest and arm muscles are fresh.

• Beginners: Choose 1-2 exercises, 1 set of 14-16 reps
• Muscle Building: 2 - 4 exercises, 3 or more sets of 6-8 reps
• Muscle Toning: 2 - 3 exercises, 2-3 sets of 10-16 reps

Overhead Presses Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep. To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start.	Front, Side and Rear Raises Front, side and rear raises target each part of of the shoulders as well as the upper back. When doing shoulder raises, only lift the weight up to shoulder level. When doing rear flies, lead with the elbows and keep them slightly bent, lifting only to shoulder level.		Rotations and Upright Rows Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury. Upright rows work the middle deltoid as well as the upper back and bicep muscles. If you have shoulder problems, you may want to avoid these exercises.
Overhead Press/Barbell	Front Raise	Lateral Raise	External Rotation
Overhead Press/Dumbbell	Reverse Flies		Upright Rows
Overhead Press/One Leg	Reverse Flies with Band

• Chest Exercises
• Lats and Mid-Back
• Pullovers, Pulldowns and Upper Back Moves
• Lower Back Exercises.
• Shoulder Exercises
• Bicep Exercises
• Tricep Exercises
• Butt Exercises