Your shoulders play an essential role in daily activities, sports, and even your overall posture. As time goes on, you might find that your range of motion has decreased, or perhaps you’re an athlete who has encountered a shoulder injury. To help maintain or restore this range of motion, it’s vital to focus on strengthening the deltoid muscles that keep your shoulders toned and reduce the risk of injury. So, here are three simple exercises to get you there.
1. Anterior Lift
The anterior lift targets the front part of your shoulders. For this exercise, you’ll need a pair of hand weights.
- Stand with your feet shoulder-width apart, holding the weights with your palms facing out. Remember to relax your hands and cup them so the weights rest in your palms, instead of gripping them tightly.
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Lock your elbows at a 45-degree angle and raise your arms up and forward simultaneously, aiming for about a 45-degree angle between your body and your arms.
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Lower the weights back down to your waist, maintaining the 45-degree angle in your elbows, and repeat 12 times.
This connects your deltoids to stabilize the joint and improve blood circulation around your arms, strengthening the front of your shoulders.
2. Lateral Lift
The lateral lift works on the middle part of your shoulders, and you’ll again need a pair of hand weights.
- Stand with your feet shoulder’s width apart, holding the weights with your palms facing inwards.
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Keep your arms relaxed and locked, then raise the weights out to the side of your body. Maintain a steady pace throughout the movement.
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Slowly lower your arms back down and complete another 11 reps for a total of 12 repetitions.
This exercise engages your deltoids, deltoid minor, and related muscle groups, giving you those toned, strong shoulders you were aiming for.
3. Posterior Lift
The posterior lift helps strengthen the back of your shoulders and the deltoid muscles while also targeting your rotator cuffs.
- With your knees and hips bent, maintain a neutral spine and hold the weights in front of you — forming a V-shape with your palms facing up. Remember not to grip the weights, like in the anterior lift, and keep the weights in the palms of your hands.
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From this position, engage your shoulder blades and pull them together towards your spine. Lift the weights up and backwards, engaging all your shoulder muscles in the process.
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Lower your arms back down and repeat for a total of 12 reps.
Utilizing these three exercises together can help you effectively target and strengthen the anterior, lateral, and posterior muscles of your shoulders. With the added strength and flexibility, you’ll be better equipped to avoid injury and maintain a desired range of motion. Plus, you’ll achieve that toned appearance you’re after.
When performing these exercises, start with lighter weights and ensure you feel resistance without straining your muscles too much. Avoid swaying your body to raise the weights — maintaining slow, controlled movements is critical for the effectiveness and safety of these shoulder-strengthening exercises.
By dedicating time to these three simple yet effective exercises in your workout routine, you’re well on your way to stronger and more flexible shoulders that will support your everyday life, sports endeavors, and overall physical health.
