Nowadays, many people like to go to the gym in their free time. Of course, fitness has many benefits for people, and it can also make people's bodies more perfect and healthier. When exercising, many people choose to go to professional fitness venues and let coaches guide them so as to carry out scientific and reasonable fitness. So, what are the shoulder exercises in the gym?
Straight arm front raise
1. In the starting position, stand with your legs naturally, with your feet shoulder-width apart, holding a barbell or dumbbell in front of your legs with both hands, and your hands shoulder-width apart.
2. Start by slowly lifting the barbell or dumbbell forward until it is parallel to the ground, hold for 2 seconds, and then slowly lower it back to the starting position.
Barbell rowing at attention
1. In the starting position, stand with your legs naturally, hold the barbell forward with the backs of your hands, the distance between the grips should be narrow to the shoulders, and the hands should hang down to the legs.
2. Start by slowly lifting the barbell with your hands close to your body, with your elbows slightly higher than your hands. When you lift the barbell to the front of your neck, pause for 2 seconds, and then slowly lower it back to the starting position.
Scott Li
1. Starting action, this action can be done sitting on a stool or standing. Hold dumbbells in front of your abdomen with both hands, elbows bent at about 90 degrees, backs of hands facing outwards, palms facing each other.
2. Start by raising your elbows to both sides, palms slowly downward, pause for 2 seconds when your elbows are parallel to your shoulders, and then slowly return to the starting position.
Dumbbell lateral raise
1. In the starting position, stand with your legs naturally, hold dumbbells in both hands, and let your palms hang down naturally relative to the dumbbells.
2. At the beginning, straighten your arms, slightly bend your elbow joints, rotate your arms outwards, pause for 2 seconds when your arms are parallel to your shoulders, and then slowly return to the original position.
Dumbbell shoulder press
1. In the starting position, keep your upper body upright on the stool, place your feet naturally, but keep your body steady, chest up and abdomen in. Hold dumbbells on both sides of your head with both hands, palms facing forward, keeping a 90-degree angle between the upper arms and torso, and the forearms and upper arms.
2. At the beginning, slowly raise the arm upward until the arm is straight and the elbow joint is slightly bent, and then slowly lower it back to the starting position.
Lean over and raise to the side
1. Starting position, stand naturally with your feet shoulder-width apart, bend your upper body forward and parallel to the ground, hold dumbbells in both hands, palms facing each other, and knee joints slightly bent. Keep your back straight.
2. Start by raising your hands to both sides, pause for 2 seconds when your upper arms are parallel to your back, and then slowly lower them to return to the starting position.
Barbell back shoulder row
1. The starting position is the same as that of the bent over side raise. Hold the barbell in front of you and the grip is slightly wider than your shoulders. The arms hang naturally.
2. At the beginning, pull the barbell vertically upward with your arms to a horizontal position higher than your arms, pause for 2 seconds, and then slowly lower it to the starting position.
Sitting posture, leaning over and doing side raises
1. In the starting position, sit on a flat bench, place your feet naturally, stabilize your body, bend your body forward until it touches your thighs, hold dumbbells in your arms and hang down naturally, straighten your arms, and slightly bend your elbow joints.
2. At the beginning, slowly raise your arms to both sides until slightly higher than your back, pause for 2 seconds, and then slowly lower them to the starting position.
Editor’s recommendation:
What are the best shoulder exercises for girls
A complete collection of shoulder training exercises at home. You can easily train your shoulders without going out
How to use a tensioner? What are the benefits of a tensioner
What are the golden exercises for the anterior deltoid muscles?