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Shoulder Resistance Exercises ... Developing the Deltoids and Rotator cuff!
These shoulder-resistance exercises will help you achieve your goals. Great deltoids get you noticed, but taking care of your rotator cuff is equally important. It is also an indicator that you are serious about achieving proper fitness training conditioning. Anyone who has ever had an injury, or just soreness in these muscle groups, knows how painful they can be if not properly exercised. We'll be focusing on these two areas in this section. While many exercises benefit the surrounding groups simultaneously, these are our primary focus.
The shoulder and rotator cuff exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Resistance Exercises:
Dumbbell and Barbell Shoulder Presses
Dumbbell Side Raises
Safety Note: With all three of these, do not allow your elbows to go too low below upper chest height as this causes you to use more back muscle at the beginning and end of each rep cycle. If you feel the center of your back, or your lower shoulder blades taking all of the stress, you are too far. Also, do not lock your elbows at the high point of your rep. This will help you avoid potential elbow injury. Finally, flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine.
For both the Dumbbell Presses and Side Raises, the dumbbells are easy to use, versatile and allow for rotation of the bars to a position that is easier for folks that experience difficulty with the standard position. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual monitoring.
Dumbbell Presses: To start, select a pair of the appropriate weight dumbbells and then sit or stand in an upright position. Start with the dumbbells in each hand, with elbows bent and the weights at a height that is just lower than your chin. Pushing or lifting with shoulder muscles, extend your arms up to almost a straight arm position at the top, without locking your elbows. Finish the rep by lowering your weights to the starting position level. You should feel the targeted group handling the workload throughout the routine.
We at "TEAM U" highly recommend that you use a spotter for this activity if you intend to lift HEAVY weights!
As with chest exercises, the barbell is easy to use and, because it is a single fixed bar, does not require completely independent arm and motion movement. You may have a dominant arm that is stronger, which is normal. That arm will help to lead and guide the other during the reps. However, you still need to be careful not to allow too much difference to the dominant arm. Work the weaker arm to make it stronger! If the exercise is tough on the wrists or shoulders try switching to a different bar, such as a curling bar.
Barbell Presses: To start, select the appropriate weights and install them onto your barbell. Sit or stand in an upright position with the barbell in your hands, with elbows bent and the bar with weights at a height that is just lower than your chin. Pushing or lifting, extend your arms up to almost a straight arm position at the top, without locking your elbows. Finish the rep by lowering your barbell to the starting position level. You should feel the targeted group handling the workload throughout the routine.
Dumbbell Side Raises: To start, select a pair of the appropriate weight dumbbells and then from a standing or sitting position, allow the weights to loosely hang at your sides. Rotate the dumbbells with your wrists as needed to avoid wrist, elbow or other muscle stress stress. With a slight bend in your elbows slowly lift the weights out and up to a point equal to the height of your collar bone, then slowly allow the weights to return back to your sides. This routine can be also be performed lifting out to the front and then back down to your sides, for a fuller workout.
Return from "Shoulder-Resistance" to "Resistance" Main
To "Elasticity" Exercises
To "Aerobics" Exercises
Back to "Team U Fitness Training Home"
Please read the "TEAM U Fitness Training" Disclaimer!
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