Shoulder exercises for beginners

We all have to start somewhere. This article describes lifting exercises that are suitable for beginners, with an emphasis on developing shoulder muscles.


Keywords :
shoulder exercises, beginners, strength training


The main shoulder muscles of interest to sports practitioners are the deltoids and although they work closely with the muscles of the arms and chest, it is possible to isolate the deltoids during a workout session. training. Unlike other parts of the body, the shoulder is not designed to be lifted heavily in all directions. So beginners should be careful and use lighter weights than usual for shoulder isolation exercises.

The deltoid covers the shoulder and is made up of three distinct segments:

1. The anterior or frontal deltoid allows you to lift your arm forward.

2. The middle or middle deltoid allows you to raise your arm to the side. 3.

3. The posterior or rear deltoid allows you to pull your arm back when it is perpendicular to the torso.

The anterior deltoid is generally heavily used by chest strength exercises, such as the bench press and push up. You will therefore need to use common sense and listen to your body when performing exercises specifically targeting this muscle. Recommended shoulder exercises for beginners are:

1. Seated dumbbell press - 3 sets of 10-15 repetitions. This exercise emphasizes the middle head.

2. Front Lateral Raise – 3 sets of 10-15 reps. This exercise emphasizes the front delt.

3. Back Side Arrows – 3 sets of 10-15 reps. This exercise targets the rear deltoid.

As with all exercises, you need to be careful to program specific body parts. To begin, you should integrate shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, shoulders, abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first two weeks, do just one set, then add one set each week up to a maximum of three. After three months, you will be ready to move on to more intensive, intermediate-level exercises.