How to Work on Shoulders With Free Weights

Doing shoulder exercises on a regular basis helps to release tension in the neck, shoulders and upper back as it tones and strengthens the deltoid (shoulder) muscles. One of the most effective ways to work on shoulders with free weights is to use dumbbells. Dumbbells come in many sizes and the size you should use will depend on your strength, experience and fitness goals. If you've never used them before, start small: you want free weights that are light enough to easily lift but heavy enough to leave your shoulder muscles tired by the end of each set of repetitions.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbbells

1. Approach any shoulder work session by adopting a spine-protecting posture. After you pick up your free weights, sit or stand with a straight back and stretch your vertebrae towards the ceiling. Push your chest slightly up and out to lift your rib cage. One helpful trick for lengthening the spine is to picture yourself being pulled towards the ceiling by an invisible string that comes out of the top of your head.

2. Use overhead presses to target the middle deltoid (shoulder) and tricep muscles. Start by raising your free weights to eye level while keeping your elbows bent. The palms of your hands should be facing away from your body. Next, lift weights over your head by straightening your arms. Be careful to keep your spine straight throughout--don't arch or collapse into the lower back.

3. Target your shoulders and upper back with front raises. Stand with feet apart (about hip width), holding free weights down in front of your thighs. Your palms should be facing in towards your body and your knees should be slightly bent. Lift both arms straight out in front of you, stopping at shoulder level. Slowly lower the weights back down to your thighs.

4. Try upright rows to work on your biceps, triceps and shoulders all at once. Begin with the same starting position as front raises, but pull the weights up towards your chest by bending your elbows. (Picture the motion you make when starting a lawn mower, but using both arms instead of a single arm.)

5. Perform two to three different types of shoulder exercises every time you work with free weights. To tone muscles, use lighter weights and do 10 to 15 repetitions during each set of exercises. To build muscle mass, use heavier weights and do more sets with fewer repetitions.

Tips & Warnings

• Contract your lower abdominal muscles when doing any upper body exercises. This will protect your back and tone your abs at the same time.
• Roll your shoulders forward and back several times to warm them up before and after your workout.

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