SHOULDERS AND TRAPEZIUS
Shoulders: There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior (rear)--each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders abduct the arm (moves it away from the body). The rear shoulders extend the arm and cause lateral (outward) rotation. These functions of the shoulder muscles help in performing throwing and swinging activities such as pitching, passing, climbing, and racquet sports.
Trapezius: Many shoulder exercises also work the trapezius muscle. This muscle slopes down the side of your neck from the base of your skull to the upper part of your back. The trapezius muscle raises your shoulders and rotates your shoulder blades, and is helpful in lifting activities, such as moving furniture.
SHOULDER PRESS (Db):
Muscles worked: |
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Primary: Side and Rear Shoulders
Secondary: Trapezius |
| Instructions: |
- Sit on an upright bench (90 degree chair) with feet firmly on the floor.
- Hold a dumbbell in each hand next to your shoulders, keeping elbows out and palms facing away from you. Your forearms should be perpendicular to the floor.
- Your back should be upright resting against the back of the bench with shoulders back and chest out.
- Press the dumbbells straight up to arms length overhead.
- Lower the weights to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't do this exercise without a chair/upright bench, or some kind of back support.
- Don't bounce the dumbbells off your shoulders in an effort to create momentum and complete the exercise.
- Don't just let the weight drop. Slowly lower the weight in a controlled manner.
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| Alternate exercises: |
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Below is a list of the most effective strength-training exercises for your shoulders and trapezius. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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