Top 6 best shoulder workouts for a beginner

Top 6 best shoulder workouts for a beginner

Well-developed shoulders are important to accomplish a balanced physique.

However, the biggest mistake people make when it comes to their shoulder workouts for a beginner is neglecting to focus on all three heads of the deltoid muscle which gives them a 3-dimensional look.

The shoulder deltoid muscle is divided into 3 main parts Anterior, lateral, and posterior heads. Also commonly known as the front, middle and rear delts.

Note that all 3 heads will be activated to an extent during all shoulder exercises. But each head can be emphasized through specific exercises and the way they are performed.

But also keep in mind that the front delt already gets enough indirect work through several pressure movements exercises such as bench press.

So it is better to focus more on the development of the lateral (middle) and posterior (rear) heads which are more neglected.

Shoulder muscles anatomy

Before training the shoulder let us study about anatomy and structure of shoulder muscles and muscles involved in it.

The shoulder muscles can be divided into two muscle groups: the external muscle group, which originates from the torso and attach to the bones of the shoulder, and the internal muscles, which originate from the scapula or clavicle and connect to the humerus.

Shoulder muscles anatomy

External muscle group of shoulder

Trapezius

Your trapezius is a triangular-shaped muscle that runs along your spine and below your shoulder blades. You have both right and left trapezius. These muscles support your arms and shoulders and need to lift your arms.

Latissimus Dorsey

The latissimus dorsi muscle is one of the largest muscles in your back and is partially covered by the trapezius. Developing your “lats” will make it easier for you to manage your body weight.

Levator scapula

Your levator scapula muscle is located behind the neck. Its primary function is to lift a triangle-shaped bone located behind the shoulder (scapula) that connects your upper arm bone (humerus) to the collarbone (collarbone).

Rhomboids

The rhomboids are the top muscles in the back and middle of the shoulder blade. When they contract, this helps your shoulder blades pull together.

Internal muscle group of shoulder

Deltoids

Your deltoid is made up of three main sets of muscle fibers: anterior, lateral and posterior, which are attached to a very thick tendon and anchored in a V-shape. The deltoid muscle is primarily responsible for arm rotation but is also responsible for dislocation and injury to the humerus due to heavy loads.

Teres major

Teres major is a small muscle that is located under the upper arm and helps the shoulder to rotate internally.

Teres minor

Teres minor is a muscle that covers the back of the shoulder and helps the shoulder to rotate externally.

Rotator cuff

The rotator cuff is a group of muscles and tendons, including the teres minor, that surround the shoulder joint. They hold the head of your upper arm bone firmly within the shallow socket of the shoulder.

Note: Before performing these shoulder workouts for a beginner or an advanced level, a shoulder warm-up exercises are necessary to prevent injuries.

Top 6 best shoulder workouts for a beginner

Barbell seated shoulder press

Barbell seated shoulder press, shoulder workouts for a beginner

Sit on a bench with back support. Grab the barbell with a clear grip (palms facing forward).

Inhale and lift the barbell with the correct grip width (little wider than your shoulder), lift the bar above your head with your arms closed. Keep at the shoulder level and slightly in front of your head. This is your starting position.

While exhaling, slowly lower the shoulders bring the bar back to the starting position.

Repeat for the recommended amount of repetition.

Reps: 15

Set: 3

Also read: Top 6 best back workouts for a beginner

Side lateral raises

Side lateral raises

Pick up a pair of dumbbells and stand with the torso straight and place the dumbbell in front of you at arm’s length with the palms facing each other of your hand. This will be your starting position.

While maintaining the torso in a steady position (no swinging), bend slightly at the elbow and bend your arms slightly while inhaling lift the dumbbell sidewards.

Continue going up until your arms are parallel to the floor or above 90 degrees. While you perform this movement just stop for a second at the top.

As you exhale, slowly bring the dumbbell back to its initial position.

Repeat for the recommended amount of repetition.

Reps: 15

Sets: 3

Reverse machine flyes

Reverse machine flyes, shoulder workouts for a beginner

Adjust the handles so that they are completely backward.

As a beginner go for lightweights and adjust the seat height so that the handles are at shoulder level. Hold the handle with your hands inward. This will be your starting position.

In a semicircular motion, stretch your hands back and forth, contracting the rear delt behind your shoulder.

Keep your arms slightly tilted throughout the movement with the motion in the shoulder joint.
Stop for a second behind, and slowly return the weight to the starting position.

Reps: 15

Sets: 3

Seated bent over delt raises

Seated bent over delt raises, shoulder workouts for a beginner

Sit on the end of the bench with your feet and dumbbell behind your calves.

To take a dumbbell, bend at the waist keeping the back straight. The palms of your hands should be facing backward as you raise them. This will be your starting position.

Keeping your torso forward and steady, and the arms slightly bent at the elbow, raise the dumbbell directly to the armpit until both arms are parallel to the floor. As you lift the weight, inhale.

Note: Avoid swinging the torso or moving the arms in the opposite direction.

After a second of contraction at the top, slowly return the dumbbell to its initial position. Repeat for the recommended amount of repetition.

Variation: This exercise can also be done standing up, but people with lower back problems are better able to demonstrate this seating variation.

Reps: 15

Sets: 3

Front dumbbell raise

Front dumbbell raise, shoulder workouts for a beginner

Pick up a pair of dumbbells and stand with the torso straight and the dumbbell facing your thighs with the palms of the hand facing each other at arm’s length. This will be your starting position.

While keeping the torso stable (no swinging), raise the dumbbell in the front by turning slightly at the elbow and always keeping the palms of the hands-down.

Continue going up until your arms are slightly parallel to the floor. Inhale as you perform this part of the movement and pause for a second at the top.

As you exhale, slowly move the dumbbell back to the starting position.

Repeat for the recommended amount of repetition.

Reps: 15

Sets: 3

Upright EZ barbell row

Upright EZ barbell row

Grab an EZ barbell with an overhaul grip that is slightly less than shoulder width. The bar should rest with your arms above your thighs and bend slightly in your elbows. Your back should also be straight. This will be your starting position.

Now inhale and lift the sides of your shoulders, raise your elbows upward. Keep lifting the EZ bar until it touches your chin.

Note: Your elbow should be moving at a slow speed, and should always be higher than your forearm. Remember to keep your torso stable and stop for a second at the top of the movement.

Slowly lower the bar to the starting position. Exhale when you complete this part of the movement.

Repeat for the recommended amount of repetitions.

Reps: 15

Sets: 3

The above exercises for shoulder workouts are for beginner and should be performed with light weights to develop muscles and mind connection for those shoulder muscles.

And also there are different exercise variations for this shoulder workout you can try according to you which makes you feel perform better muscle connection.

Also read: Top 5 best easy abs workout for a beginner

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