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Top 5 Shoulder Day Exercises Which No One Tries

 


Building strong, sculpted shoulders is crucial for a balanced and aesthetic physique. While exercises like the overhead press and lateral raises are common staples, there are numerous other movements that can enhance your shoulder workout and target the muscles from different angles. Here are five underrated shoulder exercises that you should consider adding to your routine.

1. Scapular Plane Raise

How to Perform:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Raise the dumbbells at a 30-degree angle from your body (the scapular plane) until they reach shoulder height.
  3. Slowly lower the weights back to the starting position.

Benefits:

  • Targets the supraspinatus muscle, which is often neglected in standard shoulder exercises.
  • Improves shoulder stability and reduces the risk of impingement.

Tips:

  • Use a lighter weight to maintain proper form and control.
  • Focus on the slow and controlled movement to maximize muscle activation.

2. Arnold Press

How to Perform:

  1. Sit on a bench with a back support, holding a dumbbell in each hand at shoulder height, palms facing your body.
  2. Rotate your palms away from your body as you press the weights overhead.
  3. Reverse the motion, bringing the dumbbells back to the starting position with palms facing you.

Benefits:

  • Engages all three heads of the deltoid (anterior, medial, and posterior) for comprehensive shoulder development.
  • Enhances shoulder mobility and stability.

Tips:

  • Start with a moderate weight to master the movement.
  • Keep your core tight and back straight throughout the exercise.

3. Face Pulls

How to Perform:

  1. Set a cable pulley at upper chest height with a rope attachment.
  2. Grip the rope with both hands, palms facing inward.
  3. Pull the rope towards your face, flaring your elbows out to the sides.
  4. Squeeze your shoulder blades together and slowly return to the starting position.

Benefits:

  • Strengthens the rear delts and upper back, improving posture.
  • Reduces the risk of shoulder injuries by balancing shoulder strength.

Tips:

  • Focus on the contraction of the rear delts and upper back.
  • Perform the exercise with a controlled tempo to avoid using momentum.

4. Around the World

How to Perform:

  1. Lie on a bench set at an incline, holding a light dumbbell in each hand.
  2. Start with the dumbbells together in front of your thighs.
  3. Move the weights in a wide arc above your head until they touch together at the top.
  4. Reverse the motion, bringing the dumbbells back to the starting position.

Benefits:

  • Targets the entire shoulder girdle, including the rotator cuff muscles.
  • Enhances shoulder mobility and flexibility.

Tips:

  • Use light weights to avoid straining the shoulder joints.
  • Perform the movement slowly and focus on the full range of motion.

5. Landmine Shoulder Press

How to Perform:

  1. Place one end of a barbell in a landmine attachment or securely in a corner.
  2. Stand facing the barbell, holding it in one hand at shoulder height.
  3. Press the barbell upward and slightly forward until your arm is fully extended.
  4. Lower it back to the starting position.

Benefits:

  • Improves unilateral strength and stability.
  • Engages the shoulder, triceps, and core muscles.

Tips:

  • Keep your core tight to maintain balance.
  • Use a controlled movement to focus on muscle activation.

Conclusion

Incorporating these lesser-known exercises into your shoulder day routine can provide a fresh challenge and help you achieve balanced shoulder development. By targeting different parts of the shoulder muscles and improving stability and mobility, these exercises can help you overcome plateaus and reduce the risk of injury.

Variety is crucial in any fitness routine, so don't hesitate to experiment with new movements. By doing so, you'll keep your workouts exciting and ensure that your muscles are constantly challenged. Happy lifting!

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