Shoulders and trapezius

Front Deltoid Exercises:

Dumbbell Front Raise:

Stand with feet shoulder width apart. Keep your elbows straight and hang your arms down.

Grab a dumbbell in each hand and rest it in front of the upper thigh and palms facing in towards your body.

Lift dumbbells upward with your arms in front of you until arms reach just above the shoulder level.

Slowly lower the dumbbells back to the starting position.

Repeat.

Muscles:

Deltoid, pectoralis major, trapezius, serratus anterior

Alternating Dumbbell Front Raise:

Stand with feet shoulder width apart. Keep your elbows straight and hang your arms down.

Grab a dumbbell in each hand and rest it in front of the upper thigh and palms facing in towards your body.

Lift one dumbbell upward with your arm in front of you until the arm reaches just above the shoulder level.

Slowly return to the starting position and repeat with opposite arm.

Muscles:

Deltoid, pectoralis major, trapezius, serratus anterior

Incline Dumbbell Front Raises:

Lie on an incline bench with dumbbells in each hand.

Place dumbbells on your thigh and palms facing downward.

Lift dumbbells upward in front of you until your hands reach just above the shoulder level.

Slowly return to the starting position and repeat.

Muscles:

Deltoid, pectoralis major, trapezius, serratus anterior

Dumbbell overhead front raise:

Stand with feet shoulder width apart.

Grab a dumbbell in each hand and rest it in front of the upper thigh and palms facing in towards your body. Your hands should be shoulder width apart.

Lift dumbbells upward over your head with elbows bent slightly.

Slowly lower the dumbbells back to the starting position. Repeat.

Muscles:

Anterior deltoid, pectoralis major, trapezius, serratus anterior

Barbell overhead front raise:

Stand upright with feet shoulder width apart.

Grab the barbell with both hands and rest it in front of the upper thigh and palms facing in towards your body. Your hands should be shoulder width apart.

Lift the barbell upward over your head with elbows bent slightly.

Slowly lower the dumbbells back to the starting position. Repeat.

Muscles:

Anterior deltoid, pectoralis major, trapezius, serratus anterior

Seated Arnold Press:

Sit with feet flat on the floor and keep your back straight. Hold a dumbbell in each hand.

Bend your elbows and bring dumbbells in front of shoulders with palms facing your body.

Now slowly bring elbows out to your sides and continue to raise arms overhead until both arms are fully extended upward with palms facing forward.

Then slowly lower to the starting position and repeat the motion.

It hits the anterior and middle deltoid muscles.

Muscles:

Anterior deltoids, middle deltoid, supraspinatus, triceps, trapezius middle and lower, serratus anterior inferior digitations,

Dumbbell Military Press:

Sit or stand with back straight. Hold a dumbbell in each hand with hands slightly wider than shoulder width and palm facing forward.

Bend your elbows and place dumbbells at either side of the neck.

Now slowly press dumbbells upward over your head by extending both arms.

Lower to the sides of your neck and then repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Anterior deltoid, Triceps, trapezius, medial deltoid, biceps, levator scapulae, serratus anterior, rotator cuff muscles,

Barbell Military Press:

Sit or stand with back straight. Hold a barbell with both hands wider width apart and palm facing forward.

Bend your elbows and place a barbell in front of the neck or shoulder.

Now slowly press barbell upward over your head by extending both arms.

Lower to the front of your neck or shoulder and then repeat.

Muscles:

Anterior deltoid, Triceps, trapezius, middle deltoid, biceps, levator scapulae, serratus anterior, rotator cuff muscles,

Middle Deltoid Exercises:

Two Arm Dumbbell Lateral Raise:

Sit or stand upright with back straight. Hold a dumbbell in each hand and let them hang down at your sides with the palm facing your side thighs.

Now slowly lift the dumbbells up to your sides till the shoulder level with slight elbows bent. Continue to raise arms to your sides until both arms are parallel to the floor.

Then lower down to the starting position and repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Lateral raise on stability ball:

Sit upright on the stability ball and hold a dumbbell in each hand at sides of your body with palms facing you.

Now slowly lift the dumbbells up to the sides until they are level with your shoulders with slight elbows bent.

Then lower down to the starting position and repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus, abs and back

Bosu dumbbell lateral raise with squat:

Stand upright on the bosu ball with feet slightly apart. Hold a dumbbell with both hands at your sides.

Bend your knees and lower your body into a squat position. As you lower down, raise your arms out to the side at the shoulder level. Simultaneously, push yourself back to start position and lower your arms at your sides.

Repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus, abs and back, quadriceps, glutes and hamstrings

Lateral raise with lunges:

Stand with feet around hip width apart and hold a dumbbell in each hand at the sides of your body with palms facing you.

Take a step forward with right leg, bend your right knee and lower your body down into a lunge position.

As you lower down, raise your arms out to the sides till the shoulder level while keeping elbows slightly bent.

Simultaneously, push your body back to start position and lower your arms back to start.

Repeat 10 times. Switch side and bring your left leg forward into a lunge position and perform lateral raise.

Muscles:

Quadriceps, hamstrings, gastrosoleus, gluteus, middle deltoid, upper trapezius, anterior deltoid, serratus anterior, supraspinatus, core muscles such as obliques, rectus abodminis, transversus abdominis, erector spinae

Single leg standing lateral raise:

Stand on your left leg with right leg bent.

Hold a dumbbell in each hand at the sides of your body with palms facing your thighs.

Slowly raise dumbbell up and out to your sides to the shoulder level, while keeping elbow slightly bent.

Bring them back to the starting position and repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus, abs, quadriceps, psoas major, adductor magnus,

Step up lateral raise:

Stand upright with feet around shoulder width apart facing a step or a bench. Hold dumbbells with both hands by your sides.

Step your right foot on the bench and push yourself up by bringing your left foot on the bench into stand position.

As you step up on the bench, raise your arms out to the side at the shoulder level while keeping elbows slightly bent.

Then step you legs back to start position and lower your arms at your sides.

Muscles:

Quadriceps, medial deltoid, gluteus maximus, hamstrings, trapezius, anterior deltoid, serratus anterior, supraspinatus,

One Arm Dumbbell Lateral Raise:

Sit or stand upright with back straight. Hold a dumbbell in one hand and let your arm hang down at your side with the palm facing your side thigh.

Now slowly lift the dumbbell out at your side to the shoulder level while keeping elbow slightly bent.

Then lower down to the starting position. Repeat with opposite arm.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Incline lateral raise:

Lie on your right side on an incline bench. Hold a dumbbell in the left hand and let it hang down at your side with the palm facing your side thigh.

Now slowly lift the dumbbell out and up to the level of your shoulder while keeping elbow slightly bent.

Then lower down to the starting position.

Repeat with opposite arm by switching side.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Side lying lateral raise:

Lie on your right side on a mat. Hold a dumbbell in left hand and let it stay at your side with palm facing your side thigh.

Now slowly lift the dumbbell out and up to the level of your shoulder while keeping elbow slightly bent.

Then lower down to the starting position. Repeat with opposite arm.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Supine lying lateral raise:

Lie on your back on a mat. Hold a dumbbell in one hand and let it hang down at your side with palm facing your side thigh.

Now slowly lift the dumbbell out and up to the level of your shoulder while keeping elbow slightly bent.

Then lower down to the starting position. Repeat with opposite arm.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Dumbbell Upright Row:

Stand with feet slightly apart and keep your back straight.

Hold a dumbbell in each hand and place them in front of your thighs with palms facing front of thighs.

Slowly lift the dumbbells upward in front of shoulders by bringing elbows up, out and above your shoulder.

Then lower dumbbells down to the starting position.

Muscles:

Lateral deltoid, traps, anterior deltoid, supraspinatur, biceps, trapezius middle lower, serratus anterior inferior digitations, brachialis, brachiradialis, infraspinatus, teres minor

Barbell upright row:

Stand with feet around hip width apart and keep your back straight.

Hold a barbell with both hands around shoulder width part and place them in front of your thighs with palms facing front of thighs.

Slowly lift a barbell upward in front of shoulders by bringing elbows up, out and above your shoulder.

Then lower dumbbells down to the starting position.

Muscles:

Lateral deltoid, traps, anterior deltoid, supraspinatur, biceps, trapezius middle lower, serratus anterior inferior digitations, brachialis, brachiradialis, infraspinatus, teres minor

Dumbbell Twist Press:

Sit or stand or lie on your back with knees bent and feet on the floor.

Hold a dumbbell in each hand in front of your shoulder with the palm facing your body.

Now slowly press dumbbells up overhead by extending your elbows and twisting your arms, so palms face forward.

Lower down to start position and repeat.

Muscles:

Triceps, chest and shoulders

Overhead lateral raise with dumbbell:

Sit or stand upright and keep your back straight. Hold a dumbbell in each hand at the sides of your shoulders with palms facing forward.

Now slowly press dumbbells up overhead by extending your elbows.

Then return to the starting position. Repeat.

If this exercise difficult for you, you can do alternate dumbbell presses

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Posterior deltoid Exercises:

Lying Rear lateral raises with dumbbell:

Lie on your chest on the bench with hangs your arms in front of your chest and extend your legs behind your body.

Hold dumbbells with both hand and palms facing each other.

Slowly raise your arms out and up to the level of your shoulders where your arms are parallel to the floor. Pause for 1 sec and return to the start position. Repeat till your goal.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Bent Over dumbbell rear lateral raises:

Stand with feet shoulder width apart. Lean forward from your hips and bend your knees. Keep your back straight.

Grab a dumbbell in each hand and hold them in front of your lower leg with palms facing to each other.

Now slowly lift dumbbells out to the side till shoulder level and bring them back to the start position.

Muscles:

Posterior deltoid, infraspinatus, teres minor, middle deltoid, trapezius middle lower, rhomboids, brachialis, brachioradialis, glutes, erector spiane and hamstrings.

Incline reverse dumbbell flyes

Lie on your stomach on an incline bench at around 40-45 degrees and hangs your arms down in front of the chest.

Hold a dumbbell in each hand with palms facing each other.

Now slowly raise your both arms out to the side till the shoulder level.

Then lower them back to the start position and repeat for 12-15 times.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Seated bent over dumbbell rear lateral raise on bech:

Sit on the bench, knees bent and feet on the floor.

Lean forward from your hip and keep your back straight.

Hold a dumbbell in each hand and hangs them down parallel to your lower legs.

Now lift the dumbbells up to the side till shoulder level.

Bring them back to the starting position and repeat.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Lying rear lateral raises:

Lie on your right side and keep your below arm under your head.

Hold a dumbbell in the left hand and place it in front of your chest with elbow straight and palm face to the floor.

Now slowly bring dumbbell up to the side of your body till your shoulder level.

Return to the floor and repeat.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Throw, catch and overhead ball:

Stand with feet around hip width apart and grab a medicine ball with both hands and extend your arms overhead. Bend your knees slightly.

Now come onto squat position and at the same time throw the ball against the floor, as the ball rebounds off the floor, catch it and return to the start position with arms overhead.

Repeat 10-12 times.

Muscles:

Shoulders, quadriceps, glute, abs, back

Donkey kick:

It mainly targets your core and arms, but it killer workout for your entire body.

Come onto your fours with hands underneath your shoulders and legs together.

Slowly shift your body weight onto your both hands and kick your bend legs up towards the ceiling with sole of foot facing the ceiling and feet close to your butt.

Return to start position and repeat.

Trapezius:

Dumbbell shrugs:

Sit or stand upright with back straight. Grab a dumbbell in each hand at your sides with the

palm facing your body.

Keep your arms fully extend throughout the exercise.

Now shrug your shoulders as high as possible.

Return to the start position and repeat.

Muscles:

Upper trapezius, middle trap, levator scapule

Barbell shrugs:

Stand with feet shoulder width apart. Hold a barbell with both hands in front of upper thighs and palms facing your body.

Keep your arms fully extend throughout the exercise.

Now shrug your shoulders as high as possible. Repeat.

Cable upright row

Stand facing cable machine and set pulley to the lowest point of cable, attach V bar to the cable machine.

Hold a bar with palms facing thighs.

Rest a bar in front of your thighs. Keep your back straight and abs engaged.

Slowly lift the bar up towards your neck by bending elbows and bringing it higher than shoulder.

Then lower a bar down to the starting position. Repeat.

Close grip barbell upright row:

Stand with feet hip width apart and keep your back straight.

Hold a barbell with both hands and hands should be slightly apart, place them in front of your thighs with palms facing front of thighs.

Slowly lift the barbell upward in front of shoulders by bringing elbows up, out and above your shoulder.

Then lower barbell down to the starting position. Repeat.

Wide grip barbell upright row:

Stand with feet hip width apart and keep your back straight.

Hold a barbell with both hands and hands should be wider than shoulder width apart, place them in front of your thighs with palms facing front of thighs.

Slowly lift the barbell upward along the line of shoulders by bringing elbows up, out and above your shoulder.

Then lower barbell down to the starting position.

Dumbbell shrugs on toe standing:

Stand on your toes and heels off the floor and rest your hands at your sides. Feet should be shoulder width apart.

Hold a dumbbell in each hand at sides of the body with palms facing your body.

Keep your arms fully extend throughout exercise.

Now shrug your shoulders as high as possible. Repeat.