Question
Four exercises for your shoulder
Answers
GPT-4o mini
Here are four effective exercises for strengthening and improving flexibility in your shoulders:
1. **Shoulder Press**:
- **Target Muscles**: Deltoids, triceps
- **How to Do It**:
- Stand or sit with your back straight and feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height with palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower the weights back to shoulder height and repeat for 3 sets of 8-12 reps.
2. **Lateral Raises**:
- **Target Muscles**: Lateral deltoids
- **How to Do It**:
- Stand with a dumbbell in each hand at your sides.
- Keeping a slight bend in your elbows, lift the weights out to the sides until they reach shoulder height.
- Lower the weights back to the starting position and repeat for 3 sets of 10-15 reps.
3. **Face Pulls**:
- **Target Muscles**: Rear deltoids, upper back
- **How to Do It**:
- Use a resistance band or cable machine set at face height.
- Pull the band or cable towards your face, keeping your elbows high and flaring out.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position and repeat for 3 sets of 12-15 reps.
4. **Wall Angels**:
- **Target Muscles**: Rotator cuff, upper back
- **How to Do It**:
- Stand with your back against a wall, feet about 6 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Raise your arms to form a "W" shape, with elbows bent and hands at shoulder height.
- Slide your arms up to form a "Y" shape while keeping your back flat against the wall.
- Return to the "W" position and repeat for 3 sets of 10-12 reps.
### Tips:
- Warm up before starting your shoulder exercises with some dynamic movements or light cardio.
- Maintain proper form to prevent injuries.
- Start with a weight that challenges you but allows you to perform the exercises correctly.
- If you're new to strength training, consider consulting with a fitness professional to ensure you use proper technique.
1. **Shoulder Press**:
- **Target Muscles**: Deltoids, triceps
- **How to Do It**:
- Stand or sit with your back straight and feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height with palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower the weights back to shoulder height and repeat for 3 sets of 8-12 reps.
2. **Lateral Raises**:
- **Target Muscles**: Lateral deltoids
- **How to Do It**:
- Stand with a dumbbell in each hand at your sides.
- Keeping a slight bend in your elbows, lift the weights out to the sides until they reach shoulder height.
- Lower the weights back to the starting position and repeat for 3 sets of 10-15 reps.
3. **Face Pulls**:
- **Target Muscles**: Rear deltoids, upper back
- **How to Do It**:
- Use a resistance band or cable machine set at face height.
- Pull the band or cable towards your face, keeping your elbows high and flaring out.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position and repeat for 3 sets of 12-15 reps.
4. **Wall Angels**:
- **Target Muscles**: Rotator cuff, upper back
- **How to Do It**:
- Stand with your back against a wall, feet about 6 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Raise your arms to form a "W" shape, with elbows bent and hands at shoulder height.
- Slide your arms up to form a "Y" shape while keeping your back flat against the wall.
- Return to the "W" position and repeat for 3 sets of 10-12 reps.
### Tips:
- Warm up before starting your shoulder exercises with some dynamic movements or light cardio.
- Maintain proper form to prevent injuries.
- Start with a weight that challenges you but allows you to perform the exercises correctly.
- If you're new to strength training, consider consulting with a fitness professional to ensure you use proper technique.