Training shoulders is so important when training other body members, because the muscles and joints that constitute the shoulders are important to ensure stability and strength to the upper limbs and allow movements such as raising the arms and moving them forward, back and side.
It is important that the shoulders be trained biceps, triceps and forearms for better results related to the process of hypertrophy and decreased sagging, for example. In addition, it is recommended that the person be accompanied by a trained professional and the practice of regular exercises be accompanied by a balanced diet according to the purpose. See which are the best exercises for chest, biceps and triceps.
1. Shoulder development or extension
The development or extension of shoulders can be done standing or sitting with dumbbells or with the barbell. Movement should be accomplished by holding the barbell or bar with the palm of the hand facing forward and at the time the arm and forearm form a 90 ° angle. Then raise the arm until the elbows are extended and repeat the movement according to the established training.
2. Lateral lift
The lateral elevation can be made so as to work both shoulders at the same time or one at a time. To do this, you should hold the halter with your palm facing down and lift the halter sideways up to shoulder height. According to the purpose of the training, you can slightly flex your elbow or raise the halter a little forward.
This type of exercise gives more emphasis to the work of the medial and posterior deltoid, that is, the middle and back portions of the muscle covering the shoulder, the deltoid.
3. Front elevation
The front elevation can be done with both dumbbells and with the barbell and the equipment should be held with the palm facing the body and raised, with arms extended, to shoulder height, repeating the exercise as indicated by the professional. PE. This exercise gives more emphasis to the front of the deltoid muscle.
4. High Row
The high row can be made with both the bar and the pulley and the equipment must be pulled, flexing the elbows, to the height of the shoulders. This exercise gives more emphasis to the lateral deltoid, but also works the anterior deltoids.
5. Reverse Crucifix
The reverse crucifix can be made either on the machine or sitting facing a sloping bench or with the trunk tilted forward. In case of being done in a bench, one should raise the arms up to the height of the shoulders, repeating the movement according to the established training. This exercise further works the posterior part of the deltoid, but it is also one of the exercises indicated to work the muscles of the back, for example.
