1. Overhead Shoulder Press (Dumbbell or Barbell)
The overhead press is a classic exercise that targets the deltoid muscles in the shoulders, along with the triceps and upper chest.
How to do it:
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Start by standing with your feet shoulder-width apart.
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Hold a dumbbell in each hand at shoulder height with your palms facing forward.
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Press the weights overhead by extending your arms fully, ensuring your elbows are slightly bent at the top.
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Slowly lower the weights back to shoulder height and repeat.
Muscles Targeted: Deltoids (shoulders), triceps, and upper chest.
2. Lateral Raise
Lateral raises are great for isolating the middle part of your deltoids, helping to widen the shoulders and create a broader look.
How to do it:
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Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides, palms facing in.
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Keeping a slight bend in your elbows, raise both arms out to the sides until they reach shoulder height.
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Slowly lower the weights back down to the starting position.
Muscles Targeted: Lateral deltoids (middle part of the shoulder).
3. Front Raise
The front raise primarily targets the front part of the shoulder, known as the anterior deltoid.
How to do it:
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Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing down.
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Keeping a slight bend in your elbows, raise one arm straight in front of you to shoulder height.
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Lower it back to the starting position and repeat with the other arm, or alternate between arms.
Muscles Targeted: Anterior deltoids (front part of the shoulder).
These exercises are great for building shoulder strength and can be done with dumbbells, kettlebells, or a barbell depending on your equipment and preference. Be sure to use controlled movements to prevent injury and maximize results.
