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There are many shoulder exercises available for the individual interested in strengthening the shoulder muscles and building tone

There are many shoulder exercises available for the individual interested in strengthening the shoulder muscles and building tone. Some exercises however are more common than others. Listed below are the top most common shoulder exercises performed.

Push Up

Start with the palms on the floor shoulder width apart, chest facing downward. Extend your legs behind you and support your weight on your toes. Body should be in line with your head and held in tact as you bend your elbows and lower your body to the floor. Using your arms only, lift the weight of your body until your arms are extended. Repeat.

Arnold Dumbbell Shoulder Press

This is a variation of the shoulder press and is named after the critically acclaimed Austrian bodybuilder and actor, now political activist, Arnold Schwarzenegger.

Straddle a bench. Take a dumbbell in each hand. Bend your elbows. Lift the dumbbells to your chest with your palms facing toward you. Extend the elbows and raise the dumbbells. Abduct and rotate your shoulders to the straight arm position overhead. Lower to the resting or starting position and repeat for the recommended number of repetitions.

Clean and Press

Stand with your feet shoulder-width apart. Bend your knees to pick up the weights. Grab the barbell at a shoulder-width grasp, palms facing towards your body.

Lift the bar straight into the air, maintaining your balance. When the barbell reaches chin level rotate your hands until your palms face outward. Lift the barbell overhead until your arms are extended, keeping your feet firmly planted into the ground.

Lower the barbell until the bar reaches the top of your thighs, squat down to the floor until the barbell is on the floor and then repeat the motion.

Other Popular Shoulder Exercises

Seated Shoulder Press

Take a dumbbell in each hand. While sitting on a bench, place the dumbbells upright on the top of your thighs. Start with the dumbbells at shoulder height and rotate your wrists so that the palms of your hands are facing away from the body. Exhale and push the arms upward until the dumbbells touch slightly at the top. Pause and slowly lower the weights to the starting position. Repeat for the recommended number of repetitions.

Military Press and Machine Presses

At the gym locate the Shoulder Press Machine, sit on the bench and select the desired weight.

Place your hands on the grips. Your elbows will be bent in the starting position.

Lift the handles, exhale, and extend the arms fully. Pause and hold the movement for a second.

Release to starting position.

Repeat for the recommended number of repetitions.

You can also use free weights to perform this exercise on a bench.

Lateral Raises and Front Dumbbell Raises

Sit on the bench. Take two dumbbells in either hand. Raise the arms to the sides until the arms are at a 90 degree angle with the body, forming a “T”. Hold briefly at the top of the movement. Release and slowly lower your arms to the starting position.

This exercise can be performed with cables, exercise bands, or dumbbells.

Recommendations By Fitness Gurus

Award-winning bodybuilder, Arnold Schwarzzenger was known in the industry for his perfectly sculpted body. Particularly notable was the perfect symmetry of Arnold’s deltoid muscles.

He achieved perfection by implementing the following regimen.

He chose the following exercises to develop his deltoid muscles:

 Rotating Arnold presses
 Standing dumbbell lateral raises
 One -arm cable side laterals
 One-arm dumbbell raises
 Seated Neck presses
 Seated dumbbell presses
 Seated military front barbell or Smith-machine presses
 Standing alternate dumbbell raises
 Bent over dumbbell laterals

For the trapezius muscle development, he chose the following:

 High Pulls
 Upright Rows
 Shoulder Shrugs

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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