Weight Training for Specific Muscle Groups

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The Shoulders

The shoulder is one of the more complex joints in the body. It is comprised of six joints and more than 12 different muscles. The primary muscle groups described in this section include the deltoids, trapezius, and rotator cuff. Strong and flexible shoulder muscles are important in most sports, but particular necessary in baseball, basketball, swimming and racquetball sports.

[Palms-In One-Arm Dumbbell Press] [Standing Palms-In Dumbbell Press]

[Seated Alternating Dumbbell Press] [Palms-In Alternating Dumbbell Press]

[Seated Palms-Out Dumbbell Press] [Lying Rear Deltoid Raise]

[Lying Across Body Rear Deltoid Raise] [Seated Side Lateral Raise]

[Standing Dumbbell Pump] [Lying Floor Side Lateral Raise]

[Lying Rear Deltoid Circle] [Medium-Grip Barbell Upright Row]

[Seated Barbell Military Press] [Standing Barbell Press Behind Neck]

[Straight Arm Barbell Rear Deltoid Raise] [Standing Military Press]

[Bent-Over Low Pulley Rear Deltoid Raise] [Bent-Over Low Pulley Side Lateral]

[Low Pulley Across Body Rear Deltoid Raise] [Bent-Over One Arm Deltoid Raise]

[Dumbbell Push Press]

[Barbell Shoulder Shrug] [Dumbbell Shoulder Shrug]

The Exercises

Shoulders Palms-In One-Arm Dumbbell Press

Raise dumbbell to shoulder height.
Hold onto something with free hand.
Lock legs and hips.
Keep elbow in, palm in.
Press dumbbell straight up to arm's length.
Return to shoulder.
Repeat movement with other arm
Inhale up, exhale down.
Can also be done seated.

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Shoulders Standing Palms-In Dumbbell Press

Raise dumbbells to shoulder height.
Lock legs and hips.
Keep elbows in, palm in.
Press dumbbells straight up to arm's length.
Return to shoulder height.
Inhale up, exhale down.
Can also be done seated, or with barbell, seated or standing.

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Shoulders Seated Alternating Dumbbell Press

Raise dumbbells to shoulder height.
Sit at end of bench, feet firmly on floor.
Press one dumbbell straight up to arm's length, palm in elbow in.
Lower dumbbell to starting position and press other dumbbell up. Keep body rigid.
Do all work with shoulders and arms.
Do not lean from side to side.
Inhale up, exhale down.
Can also be done with plams facing out.
Can also be done standing, with palms facing in or out.

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Shoulders Palms-In Alternating Dumbbell Press

Raise dumbbells to shoulder height.
Lock legs and hips.
Keep elbows in, palms in.
Press dumbbell in right hand to arm's length overhead.
Lower dumbbell to starting position and press dumbbell in left hand up.
Keep body rigid.
Do all work with shoulder and arm.
Do not lean from side to side.
Inhale up, exhale down.
Can also be done seated.

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Shoulders Seated Palms-Out Dumbbell Press

Raise dumbbells to shoulder height.
Sit at end of bench, feet firmly on floor.
Keep elbows out, thumbs facing in.
Press dumbbells to arms' length overhead.
Lower weights to starting position.
Inhale at start of press, exhale at finish.

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Shoulders Lying Rear Deltoid Raise

Lie face down on fairly tall flat bench.
Hold dumbbells, palms facing, arms hanging down.
Keep elbows locked, arms straight.
Raise dumbbells in semicircular motion to shoulder height, in line with ears at top of lift.
Lower to starting position using same path.
Inhale up, exhale down.

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Shoulders Lying Across Body Rear Deltoid Raise

Lie on Left side on floor, legs crossed.
Hold dumbbell with right hand, palm down.
Keep arm straight, in line with shoulder.
Raise dumbbell in semicircular motion until vertical to shoulder.
Lower weight to starting position using same path.
Inhale up, exhale down.

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Shoulders Seated Side Lateral Raise

Sit at end of bench, feet firmly on floor.
Hold dumbbells, palms in, arms straight down at sides.
Raise dumbbells in semicircular motion a little above shoulder height.
Pause, then lower to starting position using same path.
Keep arms straight.
Inhale up, exhale down.
Can also be done standing.

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Shoulders Standing Dumbbell Pump

Stand erect, feet 16" apart.
Place hands behind back against middle of buttocks, palms facing.
Have partner provide resistance by holding your upper wrists as you raise your arms in semi- circular motion,
elbows locked, just above parallel with shoulders.
Resist as partner pulls your arms back to starting position.
Keep wrists and elbows locked.
Inhale up, exhale down.

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Shoulders Lying Floor Side Lateral Raise

Lie on left side, legs crossed.
Hold dumbbell in right hand, palm facing thigh, arm extended.
Raise dumbbell in semicircular motion until vertical to right shoulder.
Lower to starting position using same path.
Do not turn wrist, keep arm straight.
Reverse position and repeat with left arm
Inhale up, exhale down.

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Shoulders Lying Rear Deltoid Circle

Lie face down on flat bench.
Hold dumbbells, arms directly at sides, elbows locked, palms at sides of upper thighs.
Bring dumbbells out past torso until they touch at arms' length in front of head.
Return dumbbells in same path.
Inhale out, exhale back.

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Shoulders Medium-Grip Barbell Upright Row

Hold barbell, palms down, hands 18" apart.
Start with bar at arms' length.
Pull bar straight up until nearly under chin.
Keep elbows out to side, as high as ears.
Keep bar close to body.
Pause momentarily at top before lowering to starting position.
Inhale up, exhale down.
Concentrate on deltoids as you lower weight.
Can also be done with wide grip.

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Shoulders Seated Barbell Military Press

Raise barbell to shoulders.
Sit at end of bench, feet about 16" apart, firmly on floor.
Keep chest high, back straight.
Press bar to arms' length overhead.
Use slow, steady motion, keeping tension on muscles.
Lower to starting position
Inhale up, exhale down.

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Shoulders Standing Barbell Press Behind Neck

Place barbell on upper back.
Stand, feet about 16" apart.
Keep hands 4"-6" wider than shoulders.
Press bar overhead to arms' length.
Lower back to shoulders.
Pause at shoulders on each rep.
Keep legs straight, hips flexed.
Inhale up, exhale down.
Can also be done seated.

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Shoulders Straight Arm Barbell Rear Deltoid Raise

Lie face down on a high flat bench.
Hold light barbell at arms' length, not touching floor.
Keep head over end of bench and up.
With hands 6" apart, arms straight, elbows locked,
Raise bar in semicircular motion until parallel to floor.
Lower to starting position using same path.
Inhale up, exhale down.
Can also be done with medium or wide grip.

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Shoulders Standing Military Press

Raise barbell to chest, hands shoulder width apart.
Lock legs and hips solidly.
Keep elbows in, slightly under bar.
Press bar to arms' length overhead.
Lower to upper chest.
Be sure bar rests on chest and is not supported by arms between reps.
Hold chest high.
Inhale up, exhale down.

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Shoulders Bent-Over Low Pulley Rear Deltoid Raise

Stand with left lise facing wall pulley.
Hold bottom handle of pulley with right hand.
Stand erect, far enought from machine to create tension on cable.
Bend until torso is nearly parallel to floor.
Place left hand on left thigh just above knee.
Keep right elbow locked, arm straight.
Pull weight up and out in semicircular motion until right hand is as high as shoulder, in line with ear.
Inhale up, exhale down.
Reverse position and repeat with left arm.

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Shoulders Bent-Over Low Pulley Side Lateral

Hold hand with left hand.
Stand far enought from machine to create tension on cable.
Bend until back is nearly parallel to floor.
Legs slightly bent, right hand on lower right thigh, left arm hanging from shoulder.
Raise left arm, elbow locked, until parallel to floor, in line with left ear.
Lower to starting position.
Inhale up, exhale down.
Reverse position and repeat with right hand.

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Shoulders Low Pulley Across Body Rear Deltoid Raise

Lie on left side in front of wall pulley.
Hold low handle with right hand.
Lie far enought from pulley to have full range of motion.
With right arm in front of you, in line with shoulders, raise arm in semicircular motion until vertical above right shoulder.
Keep arm straight, in line with shoulder.
Inhale up, exhale down.
Reverse position and repeat with left arm.

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Shoulders Bent-Over One Arm Deltoid Raise

Bend over with dumbbell in left hand, arm straight, elbow locked.
Raise dumbbell straight out to side and up.
Do not swing dumbbell up, keep body rigid.
Keep hand in line with ear at top position.
Hold, then return to starting position.
Inhale up, exhale down.
Repeat with right arm.
Can also be done with both arms or with head supported.

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Shoulders

Shoulders Dumbbell Push Press

Clean two dumbbells to height of shoulders, palms in.
Squat down about 12", back straight, elbows slightly forward, head up.
With power from legs and back, push dumbbells overhead to arms' length by straightening out legs quickly.
Hold dumbbells at arms' length for short period then back to shoulder height.
Inhale up, exhale down
.

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Shoulders Barbell Shoulder Shrug

Hold barbell, palms down, with hands 16" apart.
Keep feet about 16" apart.
Stand erect, bar hanging at arms' length.
Droop shoulders down as much as possible.
Raise shoulders up and rotate in a circular motion from front to rear.
Inhale down, exhale up.
Can also be done with knees slightly bent.

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Shoulders Dumbbell Shoulder Shrug

Hold barbell, palms down, with hands 16" apart.
Keep feet about 16" apart.
Stand erect, bar hanging at arms' length.
Droop shoulders down as much as possible.
Raise shoulders up and rotate in a circular motion from front to rear.
Inhale down, exhale up.
Can also be done with knees slightly bent.