Shoulder How to exercise the muscles of the shoulder? There are many exercises, and there are several famous exercises among them. However, many people do not know the strength of the shoulder muscles. Exercises, I believe some people know what exercises are done for the shoulder muscles. So, what are the eight major shoulder muscle exercises? How many do you know? Let’s take a look below!

1. Alternate dumbbell lifts

Stand with your feet apart, shoulder level Width, hold dumbbells in both hands and bend your elbows in front of your body, and raise one arm in sequence.

Note that when lifting up, inhale and straighten your arms, keep your body upright, raise your chest and retract your abdomen, and then exhale and lower it back down again. Do this alternately up and down, and do not move too fast.

2. Dumbbell forward raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists facing each other. Then raise the dumbbell with one arm, and continue to raise it from the front of the body to the top of the head.

Pay attention to inhaling when raising your arms and exhaling when lowering them. Your body should be kept upright, and your shoulders should be strong when your arms are straightened.

3. Dumbbell lateral raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists forward. When exercising, exert force on your shoulders and lift your arms straight to both sides to shoulder height.

Note that you should inhale through your nose when lifting sideways, at a slightly slower speed, and exhale through your mouth when lowering.

4. Dumbbell side raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists forward. During the exercise, use your shoulders to exert force, straighten your arms and raise them to both sides and then continue to the top of your head.

Be sure to keep your arms straight during the exercise, pause for a moment after lifting, tighten your shoulders and chest, and then return to the original route.

5. Dumbbell bench press

Lie on your back on a bench with your legs bent, feet touching the ground apart, arms straight at your sides, holding a dumbbell in each hand, and then With straight arms, lift the dumbbells up to your chest until your arms are perpendicular to your body.

Pay attention to inhaling when lifting up and exhaling when lowering.

6. Barbell behind-the-neck press

Stand with your feet left and right apart, hold the barbell with your elbows bent, place the barbell on the shoulders behind your neck, and straighten the barbell with both arms. Lift it up, put it down, return it, and repeat the exercise.

Note that the barbell should be held with a wide grip. When lifting the barbell, both hands should beStraighten and engage your shoulders.

7. Barbell front raise

Stand with your feet shoulder-width apart, hold the barbell in front of your body with both hands, straighten your arms, fists facing each other, and then raise both hands at the same time Raise the barbell from in front of your body to above your head.

Pay attention to inhaling when raising the arms and exhaling when lowering the arms. When the arms are straightened, the shoulders should be exerted.

8. Lift the kettlebell

Stand with your feet apart, your sides straight and drooping by your sides, hold a kettlebell in each hand, then bend your elbows and raise your arms horizontally. With your forearms hanging down, lift your upper arms as high as possible, pause for a moment and then slowly lower them.

Be careful to inhale deeply when pulling up and exhale when lowering.