Overhead presses, lateral raises, and rows are just some of the simple exercises that can help build stability in your shoulders. By engaging in regular resistance training for your shoulders, specifically your deltoids, you can help remain functionally fit. Your deltoids are the rounded muscles that cover your shoulder joint. Spending time strengthening your deltoids can not only help you develop shoulder strength and mass, but also increase stability, which reduces the risk of injury.
Lateral Raise
Overlooking the medial deltoids is easy to do, as traditional “push” and “pull” lifts target anterior and posterior deltoids. Lateral raises can help round out your shoulder workout by engaging the middle deltoids that work to stabilize the shoulder. To do this exercise:
- Grab a set of dumbbells and stand with your feet hip-distance apart and arms by your sides. Your palms should face inward.
- Stabilize your core and raise your arms to about shoulder height, maintaining a slight bend in your elbows. Make sure the weight is not too heavy that it causes you pain in the shoulder joints.
- Pause for a second at the top and lower your arms slowly. Complete three sets of 10 reps.
Front Raise Pull-Apart
This exercise calls for a resistance band and is a two-part shoulder exercise that engages all three heads of the deltoid: the posterior, anterior, and medial. Here’s how you do it:
- Grab a large resistance band of your desired tension and loop it under the arches of your feet, which should be hip-distance apart.
- Stand up straight and hold the other end of the resistance band with your hands about shoulder-width apart.
- Keep your core engaged as you lift your hands to shoulder height, keeping your arms straight. It’s totally fine if you bend your elbows a little.
- From this position, keep your arms straight as you pull the band apart and bring your arms slightly out to the sides. Pause for a second and then draw your arms inward and lower them to the starting position. Complete three sets of 10 reps.
Overhead Press
According to research, the overhead press activates the anterior and medial deltoid more than other popular shoulder exercises. You have the freedom to use a barbell or dumbbells, but using a barbell can help you lift heavier loads with more stability. To do the exercise:
- Stand up straight with your feet hip-distance apart. You can be seated on a shoulder press bench with a barbell, seated under a Smith machine, or holding two dumbbells in front of each shoulder. Your elbows should be out to the sides.
- Keep your core engaged and spine straight as you press the dumbbells or bar overhead to straighten your arms.
- Pause for a second before lowering the weight to the starting position. Complete three sets of 10 reps.
Face Pull
This is another exercise that calls for a resistance band, but you can also do this with a cable machine at the gym. The banded face pull works to enhance stability and strength, especially in the posterior deltoids. To do the exercise:
- Secure your resistance band to a pole or stationary object and ensure that it is eye level.
- Grab the other end of the resistance band with your hands, ensuring they are shoulder-width apart. Keep your arms straight and step back until there is tension on the band.
- Keep your core engaged and pull the band back toward your face, squeezing your shoulder blades together.
- Hold for a second and then return to the starting position. Complete three sets of 10 reps.
Bent-Over Row
Engage your upper body, core, and your shoulders with the bent-over row exercise. Leaning forward requires strength and stability in your core and lower back, while the rowing motion activates your upper- and mid-back, shoulder, and arm muscles. To do the exercise:
- Grab a pair of dumbbells and hold them by your sides as you stand with your feet hip-distance apart. Face your palms toward your body.
- Hinge at the hips, pushing your butt back and lowering your chest so that your torso is at a 45-degree angle.
- Drop your arms down toward the floor and then pull the dumbbells toward you, keeping your elbows close to your body.
- Pause and then slowly lower the dumbbells back down. Complete three sets of 10 reps.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
