Shoulder exercises: how to do and variations

Shoulder exercises: how to do and variations
Table of contents
  1. Elastic shoulder exercises
  2. Dumbbell shoulder exercises
  3. Are there specific exercises for the female shoulder?

Techniques and methodologies for exercising can be found in weight training, bodyweight exercise routines such as calisthenics, or even extremely dynamic exercises such as Crossfit.

Elastic shoulder exercises

In cases where the intention is only physical conditioning and quality of life, we can use shoulder exercises with elastic. In such cases, there is no need for high-intensity or specific equipment or strategies. There are several videos recorded on the web that teach how to strengthen the shoulders using materials such as elastic, tourniquet, band.

Dumbbell shoulder exercises

The main exercises include lifts (front, side, alternating, all variations) and developments (with bars, with dumbbells, all their variations). The main movements of the shoulder and the muscles recruited are:
Elevation/abduction in the scapular plane: this is in the scapular plane (45 degrees), and the main muscles involved are the supraspinatus, anterior deltoid up to 90 degrees, and these with the trapezius from there;
Forward flexion/elevation: raise the hand up in a straight line forward. Works anterior deltoid, trapezius and supraspinatus;
Abduction or lateral elevation: this is the movement of opening the arms, raising the hand to your side. Mainly performed by the deltoid;
Adduction: is done by flexing the shoulder with the arm in front of the body as in the initial movement of a hug. Mainly performed by the pectorals;
Internal rotation: performed by flexing the elbow to 90 degrees, it is produced by translating the hand towards the belly itself;
External rotation: performed in 90-degree elbow flexion, taking the hand to the opposite side of the belly.

Are there specific exercises for the female shoulder?

There is a mythical situation when it comes to physical training, especially of the shoulders. Some women think that you shouldn’t train so that you don’t become masculine or that training should be specific to men or women. They think that the masculine appearance of some athletes is due to a specific exercise, but this does not happen with people who are not athletes. The physical training of a professional athlete in the strength category will be different from the training of a professional athlete in the wellness category, but this only works for the specific requirements of the categories.

Similar articles

Physical activity and exercise: what is the difference?

Physical activity and exercise: what is the difference?

Physical activity is any movement performed by the musculature that results in energy expenditure. Physical exercises are systematic activities, with a sequence of movements to achieve a goal, usually related to health or aesthetics. What is physical activity? At rest, the body generally expends energy with its basic functions. A woman expends between 1,200 and 1,400 calories per day without physical activity. A man, on the other hand, expends more, about 1,800 to 2,000 calories a day at rest. However, any activity that moves the muscles of the body will result in higher energy expenditure, called physical activity. There are not many secrets, and because we are in motion almost constantly, we are physically active most of the time when we are not resting. The simplest actions are...
What is the difference between aerobic and anaerobic exercise?

What is the difference between aerobic and anaerobic exercise?

The main difference between aerobic and anaerobic exercise is that the former uses oxygen to produce energy in the muscles. The latter uses carbohydrates. When you do activities for long periods of time that use oxygen to generate muscle energy, this is aerobic exercise. What is aerobic exercise? Aerobic exercise is that which uses oxygen to generate energy in the muscles. In this sense, muscle cells need to consume more oxygen (inhaled on breathing) to produce energy. Since these are exercises performed for a longer period of time than anaerobic exercises, the human body will need much more energy. However, you will have more time to produce it. There is a molecule called adenosine triphosphate (ATP), which is used in both aerobic and anaerobic exercise. It is responsible for storing...
History of the Olympic Games

History of the Olympic Games

The Olympic Games are now one of the most popular and prestigious events in the world. This popularity and prestige is due to the great connection the Olympic Games have with the mass of spectators who follow the competitions in person in the stadiums and arenas and on television. However, the history of the Olympic Games is somewhat complex. The image we have of them today dates from the late 19th century, but their origins go back to ancient Greece. Origin of the Olympic Games The Olympic Games originated around the 8th century BC, in the context of ancient Hellas, i.e. all the city-states of classical Greece. The games were held in the city of Olímpia, hence the name “Olympics”, where citizens from other cities wandered to compete. The first athlete to win a race in...
Bodybuilding: how to be a bodybuilder: know some necessary steps

Bodybuilding: how to be a bodybuilder: know some necessary steps

Constant training and a healthy lifestyle are the goals of many people. There are still those who are enchanted by the lifestyle of a bodybuilder and want to know how to adopt this practice. As you read, you will find a series of recommendations to immerse yourself once and for all in this lifestyle. Be a real bodybuilder The first and most important step to becoming a true bodybuilder or bodybuilder is to understand that it is not enough to just love bodybuilding. Bodybuilding is more than just shooting a lot of iron, it’s a way of life. Indeed, your routine will change completely and you cannot neglect any meal. You need to rest from time to time and the training during the workout needs to be planned. In other words, many sacrifices and maximum dedication will be required. Know...