Here you will find a listing of shoulder exercises to use in your shoulder workout. Each of the shoulder exercises listed should be performed with proper form to not only avoid injury, but to also allow the muscle to go through a full range of motion and get the most out of the exercise. To learn how to incorporate these shoulder exercises into your shoulder workout and set up a full workout routine and split, go here: workout routines and programs

Seated Barbell Military Press

1. Sit at a military press rack, smith machine, power rack or anywhere that will allow you to put a barbell on a rack behind and above you.
2. Grab the barbell with a slightly wider than shoulder width grip with your palms facing forward.
3. Lift the barbell off of the rack and press it straight up over your head.
4. Lower the barbell either in front of your head towards the top of your chest, or behind your head towards the back of your neck.
5. Using your shoulders, press the barbell straight back up overhead.

- Whether or not you lower the bar in front of or behind your head is up to you. Both ways are effective. Also keep in mind that behind the head may put a little added stress on the shoulders for people with any type of shoulder related injuries. I personally prefer behind the head.
- This exercise can also be performed standing.
- While primarily a shoulder exercise, the barbell military press also recruits the use of the triceps secondarily.

Seated Dumbbell Shoulder Press

1. Sit in a shoulder press seat (or any seat with a back) and grab a dumbbell in each hand.
2. With your palms facing forward, lift both dumbbells into the air so that each dumbbell is about level with your chin.
3. Using your shoulders, press each dumbbell straight up overhead simultaneously until they almost touch each other and your elbows are almost locked.
4. Lower each dumbbell back to the starting position (about level with your chin).

- This exercise can also be performed standing.
- While primarily a shoulder exercise, the seated dumbbell shoulder press also recruits the use of the triceps secondarily.

Lateral Raises

1. Stand with your feet shoulder width apart and your knees slightly bent.
2. With your palms facing each other, let your arms hang in front of your thighs with a dumbbell in each hand.
3. With your elbows slightly bent, lift your arms out to the sides of your body until your arms are at shoulder height. When you reach the top position the arms and body should resemble the letter T.
4. Lower your arms back to the starting position.

- This exercise can also be performed one arm at a time and with cables.

Front Dumbbell Raises

1. Stand with your feet shoulder width apart and your knees slightly bent.
2. With a dumbbell in each hand, allow your arms to hang in front of you so that your palms are facing the front of your thighs.
3. With your elbow slightly bent, lift one arm straight out in front of you until your arm is at shoulder height.
4. Lower that arm back to the starting position.
5. With your other elbow slightly bent, lift the other arm straight out in front of you until your arm is at shoulder height.
6. Lower that arm back to the starting position.

- This exercise can also be performed with both arms at the same time, with a barbell and with cables.

One other thing that some people don't realize (I know because I get 100's of e-mails like this) is that shoulder exercises like the barbell and dumbbell press, front and lateral raises, or any other shoulder exercise for that matter, will only help build muscle and increase strength in your shoulders. Shoulder exercises DO NOT target any of the fat that is specifically located on your shoulders. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.

Questions, comments or feedback? Feel free to e-mail me at:
IntenseWorkout@gmail.com

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