7 Ways To Strengthen Shoulders

Wide, strong and firm shoulders have always been a kind of symbol of power, position and power. Would you also like to learn easy movements to strengthen your shoulders? If you answered yes, keep reading!

How to strengthen your shoulders effectively

When it comes to appearance and body shape, the shoulders are important because they are the foundation for the muscles in your arms and chest, and they maintain a balance between these two areas. 

If you forget to exercise this area of ​​your body, the muscle groups around it (arms and chest) may become relatively large in size, while your shoulders will remain relatively small.

The good news about this is this:  there are purpose-built shoulder movements to make this area more balanced with other parts of your body.

This allows you to strengthen your shoulders and make them look strong and firm.

1. External rotation

You will need to get a  rubber exercise band that will allow you to do many types of movements.

• Place the ribbon around a rod or stationary piece of furniture so that the ribbon is level with your elbows.
• Stand next to it and reach across your body with the opposite hand To grasp the tape so that you keep it tense in front of you.
• Hook your elbow 90 degrees so that you hold your arm firmly to your side – just as if you were holding a pen in your armpit.
• Rotate your body away from the tape slightly so that the movement is short.

• Make three sets of 15 moves on each side.

2. Shoulder lifts closed

For this movement, we recommend that  you use dumbbells so that the strain produced by the exercise can be easily increased.

• Make a classic lifting movement: with your arms stretched to the side and flush with your nose, bend your elbows so that the weight is in front of your eyes.
• Open your arms and lower the weight to your side.
• Start making movements with just a pound or a few weights.
• Make three sets of 15 moves on each side.

3. Steel shoulders

• Sit in a chair and put an exercise band under your feet to run.
• Hold the elastic band with your hands at knee height, and raise your arms above your head. Then lower them to the level of your shoulders.
• Repeat this slowly and gradually 10 times.

4. Neck rowing

The benefit of this movement is that the weight is always close to your upper body, so you can maintain a good posture as well as prevent excessive strain on your back.

• Stand up straight, hold the dumbbell in each hand and tilt your head slightly up. At the same time, bring your arms in front of you.
• Hook your elbows and bring your hands in front of your face from the side.
• Lower your hands slowly and do three sets of 15 reps.

5. Earth month

• Lie on the floor with your face facing the floor and extend your right arm horizontally.
• Take the dumbbell and raise and lower your arm repeatedly so that you bend your elbow slightly.
• Make three sets of 15 movements with each arm.

6. Bar movement

This movement requires a little more resistance, so try using a bar weight with a few pounds added (though not too much).

• Stand up straight with your feet shoulder-width apart and grasp the bar with your palms facing down.
• Your hands should be a little further apart than the distance between your shoulders.
• Lift the bar and let it be on your shoulders behind your neck.
• Raise your shoulders (as if you were shaking them) as high as possible so that you hold the bar at this level for a few seconds.

7. Lifting forward with dumbbells

• Take the dumbbell in each hand.
• Stand up straight so that the weights are in front of your thighs and your arms are stretched straight.
• Hold your upper body in place and lift the other weight forward so that you  bend slightly from your elbow and keep your palm facing down.
• Raise your hand so that it is higher than with the floor horizontally, and hold your arm in place for a moment as you reach the top of the movement.

• Lower the weight softly and smoothly, and return to the starting position. Then raise the other arm  to make the same movement with it.
• Repeat this 10 times with each hand.

With these basic movements, you can shape and strengthen your shoulders  , resulting in more balanced muscle development.