Shoulder exercises can add definition to your upper arms and shoulders, making them look great in sleeveless dresses and shirts. Such exercises also help relieve stress. The muscles in your shoulders are connected to your neck muscles, which store tension. You only need dumbbells for a complete shoulder workout. To make shoulder exercises work, you need to ensure that you lift the right amount of weight. It should be heavy enough to challenge your arms and shoulders, but be light enough to allow you to perform every move safely and properly.
Here are some of the best shoulder and arm toning exercises you can do.
1. Push-ups The push-up is a fundamental exercise that is excellent for building shoulder, back, chest, and arm muscles. Below are the steps to do pushups in a proper way:-
a) Facing the floor outstretched with your arms a little wider than shoulder width; hands flat on the floor.
b) Keep your legs straight and your feet together throughout the entire exercise.
c) Slowly lower yourself and stop right before you reach the floor.
d) Pause, and slowly return back up to the starting position.
When you push up, be careful not to lock your elbows completely as you straighten your arms. Inhale on the way down and exhale as you come up. Try to do 2-3 sets.
2. Pull-ups- Similar to the push-up, a pull-up utilizes your body weight.
a) Grip the pull up bar from a dead-hang position, palms facing away from you.
b) Pull your body up toward the bar in a slow and controlled movement.
c) Pause for a second as your chin gets close the bar and then slowly lower yourself to the starting position. Work up to 2 to 3 sets
3. Dumbbell shoulder press- The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems.
a) Sit on a flat bench with feet firmly placed on the ground. Make sure to keep your back straight.
b) Hold a dumbbell in each arm and left than to up until they level with your ears.
c) With palm facing forward, press dumbbell up until your arms are almost straight.
d) Avoid locking your elbows.
e) Slowly return to the starting point and repeat.
4. Military press
The military press primarily targets your shoulder muscles to lift the bar amount of repetitions and then return to the start position and repeat. Working the middle of the deltoid as well as the trapezius muscles is what makes the military press such a powerful exercise.
a) Hold a barbell with light weights on it using a grip slightly wider than shoulder width; palms facing inward.
b) Bring the bar up to your shoulders for the starting position.
c) Slowly raise it above your head, but do not completely lock your arms.
d) Lower the bar back down to the front of your neck.
e) Breathe out as you push the weight up and take a breath as you lower it.
Lateral raises – Lateral raises are one of the best women’s shoulder exercises for working the middle of the deltoids.
a) Stand with your legs at shoulder width apart; holding a dumbbell in each hand. Your hands are resting at your sides in the beginning of the exercise.
b) Slowly raise your arms until they are straight out.
c) Pause, and then lower them down again, almost touching your hips with the weights.
d) Do not swing the weights and stay in control of your movements.
e) Breathe out while you raise the weights and in as you lower them.
For a more advanced challenge, extend the pause at the top of the movement to 2 to 3 seconds before bringing your arms down.
6. Forward raise forward or Front dumbbell raise is an exercise which is done to strengthen shoulder muscles. The muscles that are primarily affected the most by this exercise are the shoulder muscles. To perform this exercise, you just need a pair of dumbbells and follow 7 steps below:-
a) Hold a dumbbell in each hand with an overhand grip and stand straight. Keep your hands straight in front of your thighs with your palm facing thighs.
b) Now, raise the left dumbbell by keeping your elbow slightly bend.
c) Continue lifting up your hand until it becomes parallel to the floor, Exhale as you are raising the dumbbell.
d) Hold for a moment and then Inhale as you bring your hand down.
e) As you lower your left dumbbell, begin to raise your right one with the same steps mentioned above.
f) Repeat until you’ve completed your targeted reps.