Strong shoulders are essential for some sports such as baseball, swimming, tennis, boxing, and other disciplines that have heavy use for the arms. Definition around this area is also highly sought by bodybuilders as it creates a more imposing figure. As for others, strengthening this part of the body may be part of prevention or rehabilitation of common injuries. It is a great way to reduce the possibility of needing a Sydney shoulder surgeon to treat the matter. You don’t need a lot of fancy machines to make these happen. Just be consistent with the routine and you will see the difference after a few months.
Barbell Shrugs
The first thing that you can do is a barbell shrug. Just get a barbell with a relatively light weight for starters and place it in front of your body. Stand tall with your legs shoulder-width apart and lift it off the ground with arms at your sides. The bar should rest comfortably in front of your legs with your arms fully extended downward. Try to move it up by shrugging your shoulders. If you can’t manage even one rep, then you probably should reduce the weight. Go for 6-8 repetitions and repeat for 2-3 sets. This exercise targets your trapezius muscles.
Dumbbell Raise
Next up is the dumbbell raise. There are two types that you can do: a front raise and a lateral raise. With the first, hold the dumbbells in front of your body in a position similar to the shrug above. Lift both arms gradually until the weights are just over 90 degrees from your body. Hold it for a second then drop back down gradually. As for lateral raises, the process is basically the same except that the dumbbells go off to the sides. Never resort to jerky movements. If you have to strain too much, then stop or lower the weights. Practice proper form to reduce the risk of injury.
Military Press
This is also known as the overhead press because you have the barbell over your head and you try to push it up until you reach full arm extension. Then you drop it back around the chin level before making another push. This can be very tricky if you are not used to it so be sure to use lower weights in the beginning. Breathe deep before each rep. Make sure that your forearms are pointing upward when you do the press for maximum power. Grip the floor with your feet and brace your abs as well as your glutes.
