Shoulder workout - Effective shoulder exercises

Here we showcase different shoulder exercises that focus on both back and front shoulders to help you build a balanced and strong upper body.

Dumbbell Overhead Press:

• Stand with your feet shoulder-width apart and a dumbbell in each hand at your shoulders.

• Raise the dumbbells overhead by extending your arms.

• Then lower the dumbbells back to shoulder height in a controlled manner.

• Do 3 sets of 10-12 repetitions.

• Stand with a dumbbell in each hand, arms straight down and palms facing the body.

• Raise the dumbbells to the side until your arms are in line with your shoulders.

• Lower the dumbbells back to the starting position in a controlled manner.

• Perform 3 sets of 12-15 repetitions.

• Stand with a bar or dumbbells in front of you, arms straight down and palms facing the body.

• Lift the weight towards the chin by bending the arms at the elbows.

• Controlledly lower the weight back to the starting position.

• Do 3 sets of 10-12 repetitions.

• Sit or stand with dumbbells in each hand by your shoulders and palms facing your body.

• Raise the dumbbells overhead and rotate your wrists so that your palms face away from your body in the top position.

• Lower the dumbbells back to the starting position in a controlled manner.

• Do 3 sets of 10-12 repetitions.

• Stand straight and upright with a dumbbell in each hand, and with a weight that you can control well.

• Lean forward with your upper body. Either standing, or with an inclined bench.

• Pull the dumbbells up in a controlled movement path, going as high as possible. Then at the end "squeeze" the shoulder blades together and feel the contact.

• Finally, after 1 second of muscle contact in the top position, you return slowly and controlled back to the starting position.

• Do 3 sets of 10 repetitions.

Reverse flyes are a shoulder exercise that trains the back of the shoulders and is best performed with good technique, more repetitions and with slightly lighter weights.

• Lie on a bench with your stomach down and a dumbbell in each hand.

• Raise your arms forward and up, forming a "Y" with your body.

• Hold the top position for a few seconds and then lower your arms in a controlled manner.

• Do 3 sets of 12-15 repetitions.

If you like this type of training, don't miss our other upper body workouts! You can, for example, find exercises to train your back, train your arms, or why not take part in a training program for the gym?