Shoulders Strength Training

The shoulder contains two major muscles, the deltoid and the trapezius. The deltoid muscle is a large three-headed triangular muscle which originates from the clavicle and the scapula at the rear of the shoulder and extends down to its insertion in the upper arm. The anterior deltoid lifts the arm to the front, the medial deltoid lifts the arms to the side, and the posterior deltoid lifts the arms to the rear. The trapezius is a triangular muscle which extends down from the neck, between the shoulder blades.

Below are suggestions for Shoulder Strengthening Exercises which focus on strengthening the deltoid muscle.

REMINDER: Consult your physician before beginning any exercise program. If pain develops, stop immediately and notify your physician.

Anterior Deltoid Exercises

Machine Military Press

Adjust the handles so that they are about at the level of your neck or ear. Sit down and place your lower back and upper back firmly against the seat. You can use two different grips on this exercise, palms facing away from your body or palms facing each other. If you have had any shoulder problems, I suggest using the grip where your palms face one another. Next, push the handles towards the ceiling until your arms are straight. Lower the weight back to the starting position and repeat. Keep your stomach tight the whole time and don’t arch your back.

Seated Front Raise

Sit down on a bench so that your lower back and upper back are firmly supported. Take two light dumbbells and hold them down at your sides with your palms facing your body. Raise one arm up, keeping your arm straight, until it is perpendicular to your body. Slowly lower the weight back down and repeat with the other arm. This can also be done with your palms facing the ground as if you were raising the top of your hand towards the ceiling.

Medial Deltoid Exercises

Seated Lateral Raise

Sit down on a bench so that your lower and upper back is supported. Grab two lighter dumbbells a hold them straight down at your sides. You are next going to raise your arms toward the ceiling keeping your hands elbows and shoulders all in a straight line. Keep a slight bend in the elbows to take the pressure off of this joint. Lower your arms back down to the finishing position at to your side.

Machine Military Press

Adjust the handles so that they are about at the level of your neck or ear. Sit down and place your lower back and upper back firmly against the seat. You can use two different grips on this exercise, palms facing away from your body or palms facing each other. If you have had any shoulder problems, I suggest using the grip where your palms face one another. Next, push the handles towards the ceiling until your arms are straight. Lower the weight back to the starting position and repeat. Keep your stomach tight the whole time and don’t arch your back.

Posterior Deltoid Exercises

Reverse Machine Fly

Adjust the handles so they are facing the weight stack and almost touching each other. Sit down with your chest and stomach firmly against the seat. Grab the handles with a slight bend in the elbow and extend your arms behind you, bending at the shoulder. Try not to move your elbows- you want your hands, elbows, and shoulders to all be in a straight line. Lower the weight back down to the starting position and repeat.