Category: Shoulders

Pec Deck Rear Delt Laterals

Sit facing the machine, with the torso against the back pad, arms forward, gripping the handles:

  • Inhale and separate the arms, squeezing the shoulder blades together at the end of the movement.
  • Exhale.

This exercise mainly engages the posterior deltoid, infraspinatus, and teres minor and, at the end of the movement, when the shoulder blades squeeze together, the trapezius and rhomboids.

INFRASPINATUS AND TERES MINOR
Both of these muscles arise from the posterior surface of the scapula (shoulder blade), pass onto the scapulohumeral articulation, adhering to its articular capsule, and insert at the greater tubercle of the humerus.
They play an important role in external rotation of the arm and reinforce the action of the shoulder ligaments by actively reinforcing the attachment of the arm to the chest.
Comment: In some people, the teres minor and infraspinatus are fused, forming one muscle.

Variations:

  • Seated Rear Delt Fly Machine: Sit on a rear delt fly machine with your chest against the pad and grasp the handles with your hands. Squeeze your shoulder blades together and bring the handles back to your sides, keeping your arms straight. Lower the handles back down and repeat for the desired number of reps.
  • Bent-Over Rear Delt Fly with Dumbbells: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist until your torso is almost parallel to the ground, with your arms hanging straight down and your palms facing each other. Squeeze your shoulder blades together and lift the dumbbells out to the sides until they reach shoulder height. Lower the weights back down and repeat for the desired number of reps.
  • Standing Rear Delt Fly with Resistance Bands: Stand on a resistance band with your feet shoulder-width apart and grasp the band with both hands, palms facing each other. Bend forward at the waist until your torso is almost parallel to the ground, with your arms hanging straight down. Squeeze your shoulder blades together and lift the band out to the sides until your hands reach shoulder height. Lower the band back down and repeat for the desired number of reps.
  • Incline Bench Rear Delt Fly with Dumbbells: Lie face down on an incline bench with a dumbbell in each hand. Lift the dumbbells out to the sides until they reach shoulder height, keeping your arms straight. Lower the weights back down and repeat for the desired number of reps.

Nautilus Lateral Raises

Sit at a machine, grasping the handles:

  • Inhale and raise the elbows to horizontal
  • Exhale at the end of the movement.

This exercise uses the deltoid (focusing most of the effort on the middle deltoid) and the supraspinatus, located under the deltoid. If raising the arm above horizontal, the upper portion of the trapezius also becomes involved.

Comment: This is an excellent beginning exercise because you don't have to worry about your form or positioning, and it allows long sets of repetitions.

Variations:

  • Cable Lateral Raises: Stand next to a cable machine with a D-handle attached to the low pulley. Grasp the handle with your outside hand and lift it up to shoulder height, keeping your arm straight and your palm facing down. Lower the handle back down and repeat for the desired number of reps, then switch to the other side.
  • Dumbbell Lateral Raises: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Lift the weights out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the weights back down and repeat for the desired number of reps.
  • Plate Lateral Raises: Hold a weight plate with both hands, with your palms facing each other and the plate held in front of your thighs. Lift the plate out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the plate back down and repeat for the desired number of reps.
  • Resistance Band Lateral Raises: Stand on a resistance band with your feet shoulder-width apart and grasp the band with both hands, palms facing each other. Lift the band out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the band back down and repeat for the desired number of reps.

Upright Rows

Stand with the legs slightly apart and back straight. Grasp the barbell with an overhand grip slightly wider than shoulder width as it rests against the thighs:

  • Inhale and pull the barbell up along the body to the chin keeping the elbows as high as possible.
  • Lower the bar in a controlled manner without abrupt movements.
  • Exhale at the end of the effort.

This exercise mainly uses the deltoid, trapezius, and biceps, and to a lesser degree, the muscles of the forearms, the
gluteal muscles, the lumbosacral group, and the abdominal muscles.
This is a fundamental exercise that is comprehensive and helps develop a “Hercules” physique.

Variations:

  • Barbell Upright Rows: Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Raise the bar to your chin, keeping your elbows high and your shoulders back.
  • Dumbbell Upright Rows: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Lift the weights to your chin, keeping your elbows high and your shoulders back.
  • Cable Upright Rows: Stand facing a cable machine with a straight bar attachment, with the cable at its lowest setting. Grasp the bar with an overhand grip and pull it up towards your chin, keeping your elbows high and your shoulders back.
  • Smith Machine Upright Rows: Stand with your feet shoulder-width apart and the bar of the Smith machine in front of you. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Lift the bar to your chin, keeping your elbows high and your shoulders back.
  • Kettlebell Upright Rows: Stand with your feet shoulder-width apart and hold a kettlebell in each hand with your palms facing your body. Lift the weights to your chin, keeping your elbows high and your shoulders back.
  • Banded Upright Rows: Stand on a resistance band with your feet shoulder-width apart and hold the band with an overhand grip. Pull the band up towards your chin, keeping your elbows high and your shoulders back.

Barbell Front Raises

Stand with the legs slightly apart and the back straight, contracting the abdominal muscles. Hold the barbell with an overhand grip as it rests against the thighs:

  • Inhale and raise the barbell with extended arms to eye level.
  • Exhale at the end of the movement.

This exercise contracts the anterior deltoid, the clavicular head of the pectoralis major, the infraspinatus, and, to a lesser degree, the trapezius, serratus anterior, and short head of biceps.
If you continue raising the arms, the posterior deltoid contracts, reinforcing the work of the other muscles and allowing you to raise the arms to vertical.
The exercise may also be performed with your back to a low pulley and the cable passing between the legs.

  • Single-Arm Barbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Alternating Barbell Front Raise: This variation involves performing the exercise by raising the barbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
  • Barbell Upright Row: This variation involves raising the barbell from your waist to your chin, pulling your elbows up and back towards your body. This targets the front and side deltoids, as well as the upper back and trapezius muscles.
  • Barbell Clean and Press: This variation involves lifting the barbell from the floor to overhead, while simultaneously cleaning the bar to your shoulders. This targets the entire shoulder girdle, as well as the legs, back, and core.
  • Barbell Push Press: This variation involves performing a quarter-squat and then explosively lifting the barbell from your shoulders to overhead, using your legs to help drive the weight up. This is a great exercise for building explosive power in the shoulders and entire body.

One-Dumbbell Front Raises

Stand with the legs slightly apart, a straight back, and the abdominal muscles contracted. With arms extended, grasp a dumbbell in both hands with fingers crossed over each other as it rests against the thighs:

  • Inhale and raise the dumbbell to eye level.
  • Lower gently, avoiding abrupt movements.
  • Exhale at the end of the movement.

This exercise mainly contracts the anterior deltoid, the clavicular head of the pectoralis major, and the short head of the biceps.
Note that all the fixators of the scapula are used during the isometric contraction, which allows the humerus to move from a stable position.

  • Single-Arm One-Dumbbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Alternating One-Dumbbell Front Raise: This variation involves performing the exercise by raising the dumbbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
  • Cross-Body One-Dumbbell Front Raise: This variation involves raising the dumbbell in a diagonal direction across your body, from your hip to your opposite shoulder. This targets the front deltoids and upper chest muscles in a different way.
  • One-Dumbbell Lateral Raise to Front Raise: This variation involves lifting the dumbbell out to the side and then lifting it up in front of your body. This combines the benefits of a lateral raise and a front raise and is a great exercise for building shoulder strength.
  • One-Dumbbell Arnold Press: This variation involves lifting the dumbbell from shoulder height to overhead, while simultaneously rotating your wrist and elbow. This targets the front and side deltoids, as well as the upper back and trapezius muscles.

Low Pulley Bent-Over Lateral Raises

Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back. Grip a handle in each hand with the cables crossed:

  • Inhale and raise the arms to the side to horizontal.
  • Exhale at the end of the effort.

This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.

Variations:

  • Single-Arm Low Pulley Bent-Over Lateral Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Low Pulley Reverse Fly: This variation involves pulling the cable towards your sides rather than lifting it out to the side. This targets the rear deltoids and upper back muscles in a slightly different way.
  • Low Pulley Bent-Over Row: This variation involves pulling the cable towards your waist rather than lifting it out to the side. This targets the mid and lower trapezius muscles.
  • Low Pulley Face Pull: This variation involves pulling the cable towards your face while standing upright. This targets the rear deltoids, upper back muscles, and rotator cuff muscles.
  • Low Pulley Seated Row to Lateral Raise: This variation involves performing a seated row and then immediately lifting the weights out to the sides. This combines the benefits of a row and a lateral raise and is a great exercise for building upper back and shoulder strength.

High Pulley Lateral Extensions

Stand facing the pulleys with the arms extended to the front, gripping the right handle with the left hand and the left handle with the right hand:

  • Inhale and extend arms to the side and back.
  • Exhale at the end of the movement.

Return to the initial position with a controlled movement and begin again.
This exercise mainly contracts the posterior deltoid, infraspinatus, teres minor, and, at the end of the movement as the shoulder blades come together, the trapezius and deeper in, the rhomboids.

Comment: People who carry their shoulders for- ward because of chest muscle development can perform this exercise in addition to posterior shoulder work at a machine to help rebalance their posture.
To realign shoulders where they belong, work with moderate weights, and at the end of the movement squeeze the shoulders back.

Low Pulley Front Raises

Stand with the feet slightly apart, arms next to the body. Grasp the handle with an overhand grip with one hand:

  • Inhale and raise the arm up to eye level.
  • Exhale at the end of the movement.

This exercise contracts the deltoid (mainly the anterior deltoid) as well as the clavicular head of the pectoralis major and, to a lesser degree, the short head of the biceps brachii.

Variations:

  • Single-arm raises
  • Alternating raises
  • Using a straight bar attachment
  • Alternating resistance bands
  • Single-arm raises with a resistance band

Low Pulley Lateral Raises

Grasp the handle with the arm next to the body:

  • Inhale and raise the arm to horizontal.
  • Exhale out at the end of the movement.

This exercise mainly develops the middle deltoid. Because the muscle is multipennate, com- posed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Variations:

  • Single-Arm Low Pulley Lateral Raises: performed using one arm at a time.
  • Alternating Low Pulley Lateral Raises: alternating between arms while raising the weight.
  • Standing Lateral Raises: performed while standing, as opposed to being seated.
  • Bent-Over Low Pulley Lateral Raises: performed while bending over, with your torso parallel to the floor.

Side Lying Lateral Raises

Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip:

  • Inhale and raise the arm to vertical.
  • Exhale at the end of the movement.

Unlike standing raises, which progressively work the muscle to maximum intensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best.

Comment: This movement contracts the supraspinatus, the muscle mainly responsible for initiating abduction. Varying the initial position (dumbbell in front of or behind the thigh) allows you to work all the deltoid fibers.