Shoulder workouts involve the deltoid muscle group, rotator cuff, and upper trapezius. Compound exercises engage multiple muscle groups, while isolation exercises target specific muscles. The rotator cuff is a small group of muscles responsible for arm rotation and is prone to injury.
The umbrella term ‘shoulders’ can generally be taken to include the deltoid muscle group, the rotator cuff, and even the upper trapezius. Each of these muscles moves the arms in a specific way and therefore requires different movements to stimulate growth. Shoulder workouts typically involve working one of these muscle groups in isolation, or performing compound movements that require the muscles to work synergistically. Therefore, shoulder workouts are often classified as compound, isolation, or rotator cuff exercises.
The deltoids, or shoulder caps, are actually three separate muscles. The anterior deltoid is located at the front of the body, attaching to the upper pectorals. Resting on the top and sides of the shoulder, the medial deltoid enhances the broad-shouldered appearance associated with physique development. The rear deltoid is perhaps the most difficult to work. Sitting on the back of the shoulders, it’s less involved during compound shoulder workouts than the other three, sometimes needing to work in isolation to be properly stimulated.
Compound exercises are those that require the movement of more than one skeletal joint. Consequently, these movements often engage a number of muscle groups, allowing for a higher load and intensity. As a result, compound exercises are typically used when the training goal is to increase muscle mass or increase caloric expenditure.
Overhead shoulder presses are an example of compound exercises. As you perform the movement, both your shoulder girdle and elbows come into play. This activates the deltoids and trapezius as prime movers, but also many other muscles as stabilizers and synergists. The biceps, triceps, pecs, and upper back all contribute to shoulder training by increasing the amount of weight supported by the deltoids. Overhead shoulder presses can be performed with dumbbells, a barbell, or specialized machines, but the basic movement remains the same.
By contrast, isolation exercises only involve movement of one joint in the body and generally target specific muscles or small muscle groups. Shoulder workouts that involve isolation exercises add tone and definition to the muscle, and allow each of the shoulder muscles to be worked individually. Examples of isolation shoulder exercises include front raises, lateral raises, bent-over raises, and shrugs. A typical shoulder workout might employ a single set of compound exercises to warm up or pre-exhaust the muscle, followed by a combination of isolation exercises.
The rotator cuff is a small group of muscles that lies within the socket of the shoulder and attaches to the humerus. These muscles are responsible for arm rotation, such as when washing windows or throwing a ball. The mechanical design of the shoulder makes it one of the most injury-prone joints in the human body, with the rotator cuff being a common site. Specialized shoulder workouts to strengthen the rotator cuff are often used during physical therapy, when an injury has already occurred, but these same exercises are just as beneficial when used for preventative maintenance.
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