Effective shoulder exercises for men

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Choosing effective shoulder exercises is not easy, whether for beginners or professionals. To exercise the broad shoulder gym, people often think of the lats muscle group, and to achieve the goal, it is necessary to perform exercises to strengthen the middle back, shoulder muscles, and rotator cuff muscles in a reasonable way. Here is a list of some shoulder exercises for men that will help you build the strong shoulders you want.

1. Incline Bench Press

This is the most basic effective shoulder exercise for every gymer. This movement directly affects the chest muscles, shoulder muscles and triceps muscles to help stimulate rapid muscle growth.
How to do this:
Set up an adjustable bench with an inclination of 25-30 degrees. Lie on your back on a bench, feet flat on the floor. Push through your hips so your back arches naturally and squeeze your shoulder blades together. Lift and hold dumbbells above shoulder height with arms straight. Slowly lower the dumbbell to your chest. Pause, then return the dumbbells to the starting position. SEE ALSO: 15 back exercises to strengthen muscles and prevent injury

2. Lateral Raise

Lateral Raise is a familiar favorite exercise for bodybuilders. When practiced correctly, this exercise will have a strong impact on the middle shoulder and help increase the width of the shoulder muscles effectively.
How to do it as follows:
Standing exerciser holds weights at hip level, tenses and squeezes glutes, stretches shoulder blades (elbows slightly bent). Raise your arms up to 90 degrees perpendicular to your body. When you reach the top of the movement, gradually tighten the shoulder muscles to increase the contraction of the shoulder muscles. Slowly lower your arms back down to the original position.

3. Military Press

Military press is a standard exercise to help reduce chest fat and develop shoulder size. This move targets the entire deltoid, triceps, pectoral, and biceps muscles. This move can be done in many different variations including standing, kneeling, or sitting.
How to do this:
Stand straight, feet shoulder width apart, hold two dumbbells at shoulder height (elbows slightly forward). Tighten your muscles and glutes, bring the dumbbells from shoulder height straight up over your head and hold for a moment in this position. Slowly lower the dumbbells back to shoulder level, repeating the movement. SEE ALSO: 15 shoulder physiotherapy exercises

4. Arnold Press

The Arnold push-up is a variation of the Military Press. Although this move has a strong impact on all 3 shoulder muscle groups (mid, front and back), it is not an easy movement to learn and takes time to perform correctly. This move will increase the width and firmness of the shoulders, but the practitioner should not overdo it.
How to do this:
Note: The Arnold Press can be performed from a standing, sitting or kneeling position. Here are the kneeling posture instructions.
Kneel, tighten the muscles and buttocks. Hold dumbbells at shoulder height (palms facing chest). Lift the dumbbells and, in the process, rotate your palms away from your chest. Reverse the action back to the original move. MORE: 10 exercises to tone your body

5. Half-Kneeling Archer Row

The half-kneeling archery will help you improve the strength of the rotator cuff muscles and the stability of the back muscles (necessary to keep the shoulders healthy).
How to do this:
Grasp the dedicated rubber zipper with both hands. Just kneel on your left knee on the ground. Tighten your glutes and abs. Straighten your right arm and look in that direction. Squeeze your back muscles and keep your right arm straight. Bring your left hand closer to your right elbow. Pull the other strap with your right hand (as if pulling a bow). Remember to tighten your back and shoulder muscles, bend your elbows when performing this movement.

6. Kettlebell Single-Arm Press

Instead of using dumbbells, this exercise will require the use of kettlebells (warm dumbbells) because its unique weight and shape will pull your shoulders into a position that improves mobility and increases muscle .
How to do this:
Stand with feet shoulder width apart. Hold a warm dumbbell in front of your shoulders (palms and elbows bent inward toward chest). Focus your attention on your forearms. Holding the dumbbells straight up, rotate the arms so that the palms are facing forward. Repeat and do the same number of times with both hands.

7. Scaption and Shrug

Shoulder shrug exercise with dumbbells helps to work the front deltoids, rotator cuff muscles and the scapula. This is a perfect exercise to keep your shoulders strong and healthy.
How to do it as follows:
Feet shoulder width apart, hands holding dumbbells placed on either side. Raise your arms at a 30-degree angle from your body until they are level with your shoulders (elbows slightly bent). Shrug your shoulders up toward your ears, pausing for a moment. Gradually lower the weight back to the starting position.

8. Cable Pulley Reverse Fly

This move helps strengthen weak areas of the shoulder such as the posterior deltoid and rotator cuff. Thus, you will avoid shoulder pain and increase flexibility in the back muscles.
How to do this:
Stand in the cable station (Cable Pulley) with the pulley set to the lowest level. Place your hands in front of you and grasp the handles of each end of the pulley. Lower the waist and bring the body forward until the body is almost parallel to the floor. Place the drop arm perpendicular to the shoulder. Squeeze your shoulder blades back, then raise your arms out to your sides until they're parallel to the floor. Lower and repeat the movement.

9. Inverted Shoulder Press

This move is a variation of push-ups and is very convenient for training. In this movement, the shoulder area will be the main place to perform push-ups.
How to do it:
Start in a traditional push-up position, but move your legs forward and raise your hips so that your body forms an inverted "V". Raise your hips, bend your elbows, and lower your head to the floor. Pause, then repeat the movement. Note: You can bring your legs closer to your hands if you want to increase the difficulty of the shoulder muscles.
Above are shoulder exercises for men with strong impact on the front, middle and back muscles. If you practice the right posture, technique, maintain exercise at a regular level and combine with a healthy diet, you will get the broad and toned shoulders you want.

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Reference source: Menshealth