Shoulder exercise Tips
To emphasize the shoulder muscles or posterior deltoids, a motion of resisted shoulder abduction is what is needed. To increase emphasis on this muscle, the shoulder blade should be held in a stable position and the elbows should be in line with the shoulder joint using resistance from dumbbells, cables or a seated row machine.
The following exercises are recommended for shoulders.
Upright row: Standing with your feet shoulder-width apart, grip the middle of a barbell with your palms facing in, raise the bar to your chin and lower it.
Shrugs. Holding a dumbbell in each hand, stand with your feet shoulder-width apart, your arms by your sides and your palms facing in.
Bent-over lateral raise: Keeping the 90° bend in your elbows, raise your upper arms so that they form a "T" with your torso and your palms end up facing down. Keeping your arms raised and the 90° bend in your elbows, rotate your shoulders backward so that your hands end up above your shoulders, with your palms facing away from you. Then, press the dumbbells over your head and lower them.
Arnold press: Rotate your shoulders backward while raising and opening your arms -- turning your fists away from you -- and press the dumbbells over your head, in a smooth and controlled motion. Lower the dumbbells, returning to starting position.
Lateral raise: Pick up a couple of dumbbells and stand with your feet shoulder-width apart, arms down by your sides and palms facing in. Making sure not to lock your elbows, raise your arms no higher than your shoulders.
Front-side lateral raise: Standing with your feet shoulder-width apart -- with your arms straight down the front of your body, palms facing in, and holding a dumbbell in each hand -- raise your arms to shoulder height in front of you, so that your arms and chest form a 90° angle.
Military press: Stand with your feet shoulder-width apart, knees relaxed, and grasp a barbell with your palms facing in, hands shoulder-width apart. Bend your arms so that your palms are facing away from you and your hands are at shoulder height.