Shoulder Exercises For Mass and Strength for Beginners

Shoulders exercise

We will perform 5 exercise for Shoulder

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 minutes stretch prepare your muscles for physical activity and prevents injuries.

Exercise 1:- Seated Dumbbell shoulder press (4*12)

                                             

        

      Sit on a bench with your back straight, chest up. Pick up dumbbells in each hand, at your shoulder height, palms facing forward. This is your starting position. As you breath in push the dumbbells upwards. Hold for a second, now slowly return to your previous position as you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.     

Exercise 2:- Side lateral raise (4*12)

                                                

      Stand still with your back straight, chest up. Pick up dumbbells in each hand, palm of your hands facing inwards.While maintaining torso stationary lift the dumbbells to your sides, slight bend on your elbows, hands slightly forward. Continue until your arms are parallel to ground. Exhale as you execute this movement,Hold for a second at the top. Now come back down slowly to your previous position as you inhale. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.     

Exercise 3:- Reverse flies (4*12)

                                                           

       Pick a incline bench which is at a 45 degree angle. Lie down on incline bench with chest and stomach pressing against incline. Pick up dumbbells in each hands palm facing each other. Move your hand in front of you in a flying motion so that they are perpendicular to the bench. Squeeze your shoulders blades, and pause for a moment at the top. Come back slowly to your previous position. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.     

Exercise 4:- Front dumbbell raise. (4*12)

                                                             

      Stand with feet about shoulder width apart. Keep your back straight chest up and feet flat on the floor. Grab dumbbells in each hand,palm facing each other, hand holding weight should be hang down. As you breath in raise your right hand upwards until reaches a position parallel to floor, palm of your hand facing down. Pause at the top position. Slowly lower the dumbbell to your starting position, as you simultaneously repeat same process with left hand. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.     

Exercise 5:- Dumbbell shrugs (4*15)

                                                          

    Stand with dumbbells in each hand, palm facing inwards. As you breath in lift the dumbbells by elevating the shoulders as high as possible,  pause for a second at the top of the movement. Lower the Dumbbell to the starting position. This will be one repetition. Perform 15 repetition to complete a set. Perform total 4 sets.     

Note-:

1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink adequate amount of water.

4.       Don’t forget to stretch.

Disclaimer

1.        Please consult a physician to access your health before following the program in the blog.

2.        All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.