Strong shoulder muscles are important for stability and injury prevention. The best exercises mimic everyday activities and rely on controlled form and repetition. Recommended weights vary depending on the intended result, and it’s important to avoid overloading muscles for quick results.
Building and maintaining strong shoulder muscles provides more than just a powerful body and attractive physique. The best exercises to strengthen your shoulder muscles mimic activities like the dump that rely on controlled form and heavy repetition for results, rather than the use of heavy weights. These exercises do not require specialized equipment and can easily be performed while watching television.
The range of motion of the shoulder is unmatched by any part of the body. Without strong shoulder muscles to provide stability, the risk of injury increases. Weak shoulders encourage poor posture and can contribute to back pain. Exercises that target the shoulder muscles are often used to recover from injury or to help minimize these problems. Different exercises are required to work the different shoulder muscles, improving strength for the full range of motion.
One of the best exercises for the shoulder muscles simulates the act of pouring with the arm raised. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Start with your arms at your sides and thumbs pointing down. Keeping your elbows straight, raise your arms to about a 45-degree angle, turning your arms forward so your thumbs are behind you. After holding this position briefly, return to the starting position in a slow, controlled movement and repeat the exercise until your arms are tired.
A number of variations on this exercise are popular. In some, the arms are raised alternately rather than together. Some ask that the arms be raised until they are horizontal. The arms can be rotated to look differently in the starting position, with the thumbs pointing towards the body.
Another exercise draws the arm across the body. Again standing with feet shoulder-width apart, one arm across the body, holding a dumbbell against the opposite thigh. Keeping the arm straight, drag it across the body and hold it to the side so that the hand is raised slightly higher than the shoulder in a movement that resembles a sword being drawn and held high. Hold it there before returning to the start and repeat until your arm is tired. Repeat with the other arm.
Recommended weights also vary with the intended result. Weightlifters looking for big, powerful shoulder muscles will want to work with heavier weights. Exercises that are recovering from injury or want to build strength without adding bulk are better off with smaller weights. If no weights are available, soup cans or similar items may be substituted.
Exercise is vital to building weak shoulder muscles, but it is important for athletes to avoid the need to overload the muscles for quick results, a strategy that is likely to lead to injury. Instead, one should proceed slowly, focusing on maintaining proper form. These exercises should not cause pain, and any pain that may be experienced is a signal to stop.
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