Shoulder training can change the proportions of your physique. Well-pumped shoulders draw more attention to your upper body and create an aesthetically pleasing taper, making your waist appear smaller.
Dumbbell Press
The group of muscles that develop during this exercise includes front and medial deltoids, triceps, and shoulder girdle muscles.
Sit on an upright bench, angled at 75-90° so that your lower back is strongly to contact with the bench. Take a pair of dumbbells into your hands facing forwards on the level of your shoulders. Press the dumbbells upwards and inwards, almost touching by them over your head. Extend your arms but do not lock out your elbows. Hold there for a moment and then slowly lower the dumbbells back to the starting position.
Lateral Raise
Such muscles as medial deltoids, triceps, and anterior deltoids are used during this exercise.
Stand upright with your feet hip-width apart. Take a dumbbell into each hand. Straighten your hands at your sides, with hands facing inwards. Keeping your elbows very gently bent for about at 10°. Raise your elbows until your hands are level with your shoulders. Your palms should be facing the par. Hold there for a moment. Then slowly return to the starting position.
Upright Row
Such muscles as anterior and medial deltoids and biceps are used during this exercise.
Stand upright with your feet shoulder-width apart. Take the barbell into your hands and hold them about 15 cm apart. Your palms should be face towards your body. The bar should be rest against the front of your thighs. Move the bar directly upwards toward your chin with bending your elbows out to the sides until the bar is level with your neck. Hold there for about 2 seconds. Then slowly return to the starting position.
Bent-over Lateral Raise
During exercise posterior deltoids, trapezius and upper back muscles are used.
Sit on the edge of a bench with only half of your thighs supported. Put your feet and knees together. Bend them forwards from the waist and keep a pair of dumbbells underneath your thighs. Your palms should be face towards each other. Then begin to draw the dumbbells out to the sides, at the same time turn your hands so that they face the floor. Move them up until they are level with your shoulders. Hold there for a moment. Then slowly return to the starting position.
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