Excited to start a shoulder exercise? and looking for effective shoulder exercises for the beginners? Yes, you are in the perfect place.
We have 11 most effective shoulder exercises options for you.
1- Reverse Fly
This exercise targets your posterior deltoids, as well as the rhomboid and middle trapezius muscles of your upper back. Standing position, hold dumbbells with your palms facing each other.
Bend your torso forward, forming a 45-degree angle with the surface. With elbows slightly bent, raise the dumbbells on the upper side and out to the sides until they are parallel to the floor. As you lift the weights, focus on squeezing your shoulder blades together as it will give you more strength.
2- Prone Shoulder Press
By switching up your body angle lying face-down on a bench or even on a stability ball the overhead press movement becomes a little bit more about your rear delts as well as your core.
This one definitely needs a bit more strength and stability, but adding moves like this to your mass routine only leads to better gains. you need to lie on the floor face-down with dumbbells in your hands. Extend your arms parallel to the ground. Make sure not to let the dumbbells touch even the ground. Bring them back to the shoulders.
3- Plank Dumbbell Shoulder Raise
This exercise combines a proven core development exercise with a staple shoulder developer, making it too much effective and time-efficient for beginners. Holding the dumbbells, start in a plank position supported on your hands and on your toes.
Begin with your feet a little bit wider than shoulder-width. Move your feet inside if you need to increase the difficulty level. From this position, alternate reps lifting one arm off the ground and straight out in front of you until it lines up with your body.
4- Standing Cable Face Pull
This cable move hits both the rear delts and the back. You will need to use a rope attachment at chin-level to, in essence, perform a wide-elbow row while standing up.
Preferably, this exercise over high barbell pulls, as it hits the posterior delts perfectly, and is a bit easier for the starters on the rotator cuff, It also doesn’t leave much room for cheating.
5- Standing Dumbbell Shoulder Press
Lifting weight overhead from a standing position engages all the muscles of your shoulders and upper arms and works your core as it stabilizes.
To start, stand with your feet shoulder-width apart, squeezing your abs and your glutes tightly during the movement to maintain a straight back. With the dumbbells at shoulder height, press the weight straight upside until your arms are fully extended.
6- Wall Slide
This one should be done with no weights at all and before every shoulder workout because one of the key things to keep in mind when training shoulders is you need to have the requisite mobility in the shoulder to press overhead, If that is lacking, it could cause major issues for the shoulder joint.
How to start, stand against a wall, arms at right angles, pointed up like football goalposts. Slowly, slide your arms up straight overhead, then back to right angles, keeping your forearms and backs of hands against the wall.
7- Chest Supported Rear-delt Raises
It is also known as “reverse flyes,” you will do these by straddling a bench and leaning your chest on the inclined back, then raising dumbbells out to the sides.
The best exercise for maintaining optimal posture, this exercise targets the posterior fibers of the shoulder. Most people are very anterior-delt dominant from doing lots of presses, so this works to counteract that. Definitely very important if you need healthy, well-rounded shoulders.
8- Half-kneeling Landmine Press
So, you need a safer alternative for lifting heavy if you have limited overhead mobility? Using the “landmine,” which allows you to press a larger load overhead than you could with free weights, in a movement pattern that is kinder to tight shoulders.
Do it half-kneeling, which works the core and allows you to get under the weight. This is a very helpful exercise for the shoulders at the start-up level.
9- Barbell Overhead Press
The gold standard in heavy lifting for the shoulders, a barbell overhead press is often better used as a progression to the free weights, once you are able to get the full range of motion that is, getting that bar all the way overhead.
The barbell is the best tool for being able to load and press a large amount of weight. This can overload the shoulder muscles, and cause them to grow naturally. It is one of the best shoulder exercises for the beginners.
10- Seated Military Press
Along with building anterior, medial, and rear deltoid strength, this exercise also has something for the upper back. Sitting, holding a dumbbell in each hand, and raise both weights to shoulder level with palms facing out and elbows bent. Press the weights upward and toward each other as you straighten your arms.
At the peak of the movement, keep a slight bend in your elbows. Slowly bring down the weights, and return to the starting position.
11- Single-arm Lateral Raise
Doing a lateral raise with only one arm at a time can potentially even out any muscle imbalances. Furthermore, it’s a perfect middle-delt isolator that also works your core,
Look at your form carefully, switching to a neutral hammer grip and scaption if you have rotator cuff problems.
That is what I found worth sharing shoulder exercises for the beginners. Kindly comment below and let us know what your take on this?