How to exercise shoulder muscles

Muscle training is a method that we use to enhance muscle firmness and strength. While enhancing our strength, it will also make our body look more perfect. It is also a kind of masculine beauty. There are many methods when exercising, and the training methods for different muscles are also different. While we exercise the large muscle groups of the whole body, we should also pay attention to the training of the scapular muscles. Let’s learn about the methods of exercising the scapular muscles.

Dumbbell Shoulder Press

Sit on a bench adjusted to 90 degrees, hold a pair of dumbbells on both sides of your shoulders, with your elbows pointing down and your palms facing up. Push the dumbbells from your shoulders to your head in an arc, then return to the starting position. Alternative: Barbell shoulder press. Barbell Shrugs Hold a barbell with your palms facing back, or one palm forward and one palm back to help you hold a heavier barbell. Shrugging is a simple up and down movement. Don't shake your shoulders - this will not only fail to increase the stimulation of the muscles in this exercise, but will increase the chance of injury. While doing the shrugs, keep your arms as straight as possible and try to bring your trapezius muscles close to your ears.

Alternative: Dumbbell shrugs.

Upright Rowing

Stand upright with your waist slightly bent, and hold the barbell with your hands shoulder-width apart (a narrow grip will create an unnecessary twisting moment on your wrist joints). Guided by your elbows, raise the barbell to shoulder height. Alternative: Dumbbell Upright Row. Stand prone and do lateral raises, bend your waist forward, lean your upper body forward, raise your head slightly, and keep your back straight. Hold a dumbbell in each hand, above your feet. Keep your elbows slightly bent and maintain this angle throughout the movement. Lift the dumbbells out to your sides until they are at shoulder height. This exercise focuses on the posterior deltoid muscle.

Alternative: Use dumbbell lateral raises to work the middle portion of your deltoids.

The above is an introduction to the methods of exercising the scapular muscles. We must also perform targeted exercises when exercising. Generally, we must achieve effective stimulation of the muscles to promote muscle growth. At the same time, it will also make our body shape look more perfect. We need to pay attention to the correct movements and methods when exercising.