| In this article, as the name suggests, we will be | | | | of the deltoid. For this exercise, you need a medium |
| discussing 4 shoulder strengthening exercises. These | | | | weight barbell with you. Clasp your hands around the |
| exercises not only impart strength to your shoulders | | | | barbell at around shoulder distance. Now slowly bring |
| but even prevent them from picking up injuries. | | | | the barbell to the forehead level by bending your |
| 1. Rotator Cuff Internal Rotation Exercise | | | | elbows. Now slowly take the barbell above your |
| To perform this exercise, the equipment required is | | | | shoulder to maximum height possible. Here, a few |
| resistance bands and dumb-bells. Hold the band like | | | | precautions are needed. Do not bend your back while |
| you hold a glass of water. Your upper arm should be | | | | lifting the barbell. Also, while lifting the weight, keep the |
| parallel to the body with a ninety degree angle in the | | | | abs in tight and don't lock the elbows at the top of the |
| elbow and the lower arm pointing away from the side | | | | movement. Repeat this exercise in sets of about 15 |
| of your body. Now contract your abdominal muscles | | | | repetitions each. |
| thus stabilizing your spine and trunk. Slowly rotate your | | | | 4. Shoulder Press |
| arm inward or toward your body. Shoulder joint is the | | | | A variety of apparatus can be used to do this |
| place where the movement should be. Keep rotating | | | | exercise like barbells, dumb-bells, single or multi-station |
| your hand till it touches your chest. | | | | machine or resistance bands. Stand with a weight in |
| 2. Lateral Raise | | | | both your palms. Now, raise them to shoulder height. |
| For this exercise, we need to use a dumb-bell. The | | | | Your hands should be shoulder distance apart and |
| major impact of this exercise is felt on your medial | | | | your wrists should be extended or bent slightly |
| delts. To execute this exercise, hold the dumb-bells in | | | | backwards. Also ensure that your elbows point to the |
| your hands with its top pointing away from you. Now | | | | sides facing outward. Take your abs in so that stability |
| slowly raise your lower arms by the sides without | | | | of the trunk and spine is assured. Do not allow your |
| creating a bend in your elbow. After holding this | | | | back to be arched while performing the exercise. |
| position for 5 seconds, slowly lower your arms. | | | | Slowly press the weight over your head, keeping your |
| 3. Overhead Barbell Press | | | | elbows out to the side until your arms are fully |
| This is perhaps the most effective exercise for your | | | | extended. After holding the position for 5 seconds, |
| shoulders. It exercises are the small parts of your | | | | lower you hands. |
| shoulder mainly focusing on the front and middle part | | | | |