💪Exercises for Shoulder Gain | Picture & Guide

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🔥 HIT TOP 3 Exercises for Shoulder Gain

🚨 1) Bent-over lateral raise

✅ Exercise details

  • Target muscle: Posterior Deltoid
  • Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
  • Mechanics: Isolation
  • Force: Pull
Bent-over lateral raise
Bent-over lateral raise

✅ Starting position

  1. Holding a pair of dumbbells, sit on the end of a bench.
  2. Lean forward until your torso is close to horizontal, and allow your arms to hang down by your feet. Your palms should be facing each other (neutral grip).

✅ Execution

  1. Keeping your arms slightly bent and your elbows perpendicular to your torso, exhale as you raise your arms out to the sides until your elbows are shoulder height.
  2. Hold for a count of two.
  3. Inhale as you lower your arms to the starting position in a controlled manner.
  4. Repeat.

🚨 2) Seated dumbbell lateral raise

✅ Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Serratus Anterior, Supraspinatus, Middle and Lower Trapezius
  • Mechanics: Isolation
  • Force: Pull
Seated dumbbell lateral raise
Seated dumbbell lateral raise

✅ Starting position

Note: This image does not illustrate the safest and most effective way to perform the seated dumbbell lateral raise. Please follow the instructions and video below instead of the image while I have the image redesigned.

  1. Holding a dumbbell in each hand, sit on the end of a bench or on a chair.
  2. Keeping your back straight, lean forward a little.
  3. Let the dumbbells hang down by your sides, with your elbows slightly bent.
  4. Externally rotate your shoulders a little so that your palms face a little forward instead of your thighs.

✅ Execution

  1. Keeping your elbows slightly bent, exhale as you raise the dumbbells out to the sides until your elbows are shoulder height or slightly higher.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position.
  4. Repeat.

🚨 3) Alternating dumbbell front raise

✅ Exercise details

  • Target muscle: Anterior deltoid
  • Synergists: Lateral Deltoid, Clavicular (upper) Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Isolation
  • Force: Push
Alternating dumbbell front raise
Alternating dumbbell front raise

✅ Starting position

  • Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbells resting on the front of your thighs.

✅ Execution

  1. Keeping your elbow slightly bent, exhale as you raise your right arm in front of you until it is at least parallel to the floor.
  2. Hold for a count of two.
  3. Inhale as you lower your right arm to the starting position.
  4. Repeat with your left arm.
  5. Keep alternating your arms, raising one after the other one has been fully lowered.

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