Shoulder Exercise - Dumbbell Shrugs for Trapezius

• Stand holding dumbbells to sides in your hands


• Raise your shoulders as high as possible.


• Lower and repeat the exercise for 12-15 reps.


• This exercise is for working the Trapezius.

Shoulder Exercise - Dumbbell Rear Lateral Raise

• Hold dumbbell in each hand. Bend your knees slightly and bend down through hips with back flat and parallel / 30° to the floor.


• Raise upper arms to sides until elbows are shoulder height. Maintain a fixed elbow position (10° to 30° angle) throughout exercise.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Deltoid, Posterior/Rear Deltoid muscle.

Shoulder Exercise - Dumbbell Lateral Raise

• Hold dumbbells in front of thighs or on the side of thighs. Bend over at hips slightly with knees bent.


• With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Side/Lateral Deltoid muscle and works completely on it.

Shoulder Exercises - Front dumbbell Raises

• Grasp dumbbells in both the hands. Raise the dumbbell with elbows in a 10° to 30° angle until upper arm is parallel to the floor. Continue with alternate arm.


• Repeat the exercise for 12-15 reps.


• This exercise isolates the Front Deltoid/Deltoid, Anterior muscle.

Dumbbell Shoulder Press Exercise

• Position dumbbells on either side of shoulders with elbows below wrists.


• Push dumbbells until arms are extended overhead. Lower and repeat the exercise for 12-15 reps.


• This Exercise works on Deltoid, Anterior or Front Deltoid.


• Sets and repetitions are same as above.

Barbell Shoulder Press

• Hold the barbell wider than shoulder width. Position bar as shown in the figure.


• Push the bar until arms are extended overhead. Return down to the initial position and repeat.


• This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.


• Do 4 sets 2 sets with light weight(12 repetitions) and 2 sets with heavy weights(8 repetitions).


• If you are able to do more repetitions then increase the weights.