Last Updated on September 13, 2024 by grubdunkman
The muscles of the shoulder are vital for the functioning of our body. They have a role in the movements of the arms in every direction. Let’s study shoulder exercises, how the shoulder and the surrounding area are built to understand better which muscles need to be exercised and how.
Muscles Of The Shoulder Area
The muscles of the shoulder region are often divided into two major groups: stabilizers and prime movers. Here are the main of them.
Stabilizers
Supraspinatus. This muscle is located at the back of the shoulder and is responsible of shoulder abduction, the movement of the arm away from the body. Tis muscle initiates abduction and helps deltoids with this movement.
Infraspinatus. This muscle rotates the arm laterally.
Teres Minor. The function of this muscle is lateral / external rotation as well.
Subscapularis. Performs medial / internal rotation.
These four muscles comprise the Rotator Cuff, also known as the RC.
Teres Major. This stabilizer muscle adducts the arm, i.e. brings it closer to the body.
Prime Movers
Latissimus Dorsi. Lats extend and adduct the arms.
Trapezius. Elevates and depresses the scapula.
Pectoralis Major and Minor. Adducts and extends the arms.
Coracobrachialis. Flexes and adducts the arms.
Deltoids. These muscles abduct and extend the arms.
Levator Scapulae. This muscle moves the neck laterally.
Rhomboid Major and Minor. Stabilizes the scapula.
Serratus. Anterior Performs the function of scapula stabilization.
Warm Up Your Shoulder
The shoulder is a complex and multifunctional system that allow the movement of the arm in all the possible directions, ready to perform all kinds of activities. In its work it relies heavily on surrounding muscles and tendons. This complexity and wide range of motion makes in prone to injuries. It is vital to pay attention to injury prevention and practice safe ways of exercising, especially while strength training. One of the correct ways to exercise is to warm up the muscles and tendons of the shoulder before heavy lifting.
Shoulder warm up consists of dynamic stretching by performing simple exercises wide range of motion. Such as raising, extending, adducting and abducting arms. According to the study by Sports Medicine such warm up increases blood flow in the muscles, reduces tendon stiffness and improves power output.
Shoulder Exercises
Let’s take a look at a few exercise for building muscles and strength of the shoulder.
Overhead Press
One of the most popular exercises for the shoulder is Overhead press, also known as OHP. This press is performed in standing or sitting position by lifting weights from shoulder height to a position directly overhead, the arms extended fully. We explored this exercise in detail in this blog post: Shoulder Press Complete Guide. Overhead press works the anterior deltoid (front shoulder), the lateral deltoid (side shoulder), the triceps, as well as several stabilizer muscles.
Shoulder Exercises: Lateral Raises
This exercise isolate lateral deltoids to build shoulder width. It is performed with dumbbells of resistance bands by raising extended arms on the sides of the body to the shoulder level. Lower the dumbbells back to the starting position slowly and controlled. Don’t raise the arms too high, the shoulder level height is ideal.
Shoulder Exercises: Front Raises
Similar to lateral raises, this exercise however targets front deltoids. Just like in the previous exercise raise the dumbbells to shoulder level. Lower the arms slow and controlled. Since it is an isolation exercise you need to pay attention to correct technique, rather then to lifting maximum weight.
Now that you have some basic info you can perform shoulder exercises the correct way. Pay attention to injury protection and grow your shoulder muscles!
