10 Exercises To Broaden And Strengthen Your Shoulders

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• 10 exercises to broaden and strengthen your shoulders

TrendingErnest HemingwayLeo TolstoyWorld Richest CountriesHair Wash Ancient RuleEleanor RooseveltBenjamin FranklinMerry Christmas WishesHindi Spoken CountriesMerry Christmas GreetingsDementia RiskErnest HemingwayLeo TolstoyWorld Richest CountriesHair Wash Ancient RuleEleanor RooseveltBenjamin FranklinMerry Christmas WishesHindi Spoken CountriesMerry Christmas GreetingsDementia RiskErnest HemingwayLeo TolstoyWorld Richest CountriesHair Wash Ancient RuleEleanor RooseveltBenjamin FranklinMerry Christmas WishesHindi Spoken CountriesMerry Christmas GreetingsDementia Risk10 exercises to broaden and strengthen your shouldersTIMESOFINDIA.COM / Mar 8, 2021, 0:00 ISTShareAA+Text Size

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Easy exercises to strengthen your shoulders

Strong and sculpted shoulders are desirable by all because they make your body frame look more proportionate. They create an inverted triangle shape with a wider upper body and a narrower waist. Strengthening your shoulder is not only aesthetically pleasing but can help to make the unstable shoulder joint more secure. This reduces the risk of injury while performing everyday tasks like pulling, pushing and lifting heavy-weight. A strong and well-toned upper body can also help to improve your posture, which is particularly important for those who spend hours in front of the computer and they can also make you feel more confident.

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​Muscles to target

Well-toned and chiselled shoulders attract everyone's attention. But to get them one has to work really hard. There are three main muscle groups that you have to target to broaden your shoulders.

Anterior deltoid: The front part of the shoulder.

Medial or lateral deltoid: The middle part of the shoulder.

Posterior deltoid: The rear part of the shoulder.

You have to work on all of these muscle group along with the trapezius muscle in the upper back, for a truly satisfying shoulder session

To target these muscles, weight training exercises are considered the best. Dumbbells, barbell, medicine ball and kettlebell, you can use any kind of weights to target your upper body. Besides, some bodyweight exercises can also help to activate these muscle groups. Here are the 10 best exercises that can help you get broad shoulders that you have always desired.

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​Reverse fly

Muscle targeted: Deltoids, upper back and trapezius.

Step 1: Stand straight with feet shoulder-width apart holding a dumbbell in both hands at your sides.

Step 2: Press the hips back and hinge forward to bring your chest parallel to the floor. The weight should hang straight down, palms facing each other.

Step 3: Engage your core and raise both arms out to your side, squeezing the shoulder blades together.

Step 4: Pause for 2-3 seconds and lower the weight back to the start position.

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​Pike Push-up

Muscles targeted: Shoulder, serratus anterior, upper back, and triceps

Step 1: Start with coming to a modified high-plank position. Your wrist should be in line with shoulders, feet together and butt in the air.

Step 2: Lower your head towards the mat, taking your elbows back towards your leg rather than taking them outside.

Step 3: Again push the floor to come to the starting position and complete one repetition.

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​Bent-over-Row

Muscles targeted: Latissimus dorsi, posterior shoulder, rhomboids, scapular stabilizers and biceps

Step 1: Stand straight in front of a barbell with your feet slightly apart from each other.

Step 2: Bend your knees and hinge at your hips to grab the barbell. Remember your hands should be shoulder-width apart from each other and back straight.

Step 3: Pull the bar up to your stomach level, keeping your elbow close to the side of your body.

Step 5: Pause for 2-3 seconds, then lower your hand back down to the starting position. Your hands should be stretched completely.

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​Dumbbell fly

Muscles targeted: Deltoids, back and shoulder muscles

Step 1: Lie on a flat bench with your feet resting on the floor.

Step 2: Hold dumbbells in both your hands and bring them above your chest by extending your arms (your arms should be straight) with your palms facing each other.

Step 3: Slowly lower the weights out to the sides to bring them in line with your shoulders.

Step 4: Hold for 2-3 seconds and then bring them back to the starting point.

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​Dumbbell Lateral Raise

Muscles targeted: Lateral deltoid, upper trap, supraspinatus and serratus anterior.

Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in both your hands.

Step 2: Lift your hands sideways to bring them to your shoulder level with your palms facing downwards (body should be in a T-shape).

Step 3: Hold this position for 2-3 seconds then go back to the starting position.

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​Overhead shoulder press

Muscles targeted: Pectorals, deltoids, triceps and trapezius.

Step 1: Stand straight with your feet hip-width apart and your back straight.

Step 2: Hold a pair of dumbbells in each hand and bend your elbows to bring the weight to shoulder-level. The dumbbells should be in the air, perpendicular to the arms. This is your starting position.

Step 3: Stretch both your hands overhead (dumbbells pointing towards the ceiling).

Step 4: Hold for 2-3 seconds and then bring the weights back to the starting point.

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​Dumbbell Scaption

Muscles targeted: Trapezius, serratus anterior, deltoids and rotator cuff

Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in each hand. Your arms should be at your sides close to the body.

Step 2: Engage your core and lift the dumbbells in front of your body, making a V shape with your arms in front of your chest.

Step 3: Raise weights slightly above shoulder height, keeping your shoulder blades down and back neutral.

Step 4: Pause for 2-3 seconds, lower the weights in a controlled manner to complete one repetition.

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​Overhead tricep extension

Muscles targeted: Triceps, forearms, deltoids

Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in each hand.

Step 2: Extend your arms overhead. Your biceps should be close to the ears and palms facing each other.

Step 3: Keeping your core engaged and back straight, lower the weight behind your head until the elbows are at about 90-degree angles.

Step 4: Pause for 2-3 seconds, straighten the arms, contracting the triceps to complete one repetition.

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​Barbell shrug

Muscle targeted: Trapezius, rhomboids and upper back

Step 1: Stand straight on the ground with your feet slightly apart from each other.

Step 2: Hold a bar in an overhand grip with your hands slightly outside your thighs.

Step 3: Keeping your spine and elbows straight, lift your shoulders straight up.

Step 4: Pause for 2-3 seconds, then lower the bar back to the start.

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​Dumbbell upright row

Muscles targeted: Trapezius, deltoids and the biceps.

Step 1: Stand straight on the ground and hold a dumbbell in both your hands.

Step 2: Your hands should be in front, with your palms facing the body. This is the starting point.

Step 3: Bend your elbows and push your shoulder blades back to lift dumbbells and bring them to your chin level in front of you.

Step 4: Pause for 2-3 seconds then slowly lower the dumbbells back to the starting position.

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