First of our shoulder building exercises is the Dumbbell Press: Standing upright, hold two dumbbells in front of your chest, palms towards your body and elbows bent. Lift dumbbells upwards, extend elbows and rotate shoulders to straight arm position. Lower dumbbells slowly back to start position and repeat.

Bent Over Rear Delt Raise Shoulder Building Exercises

Second of the shoulder building exercises here is the bent over rear delt raise : Bend forwards to rest forehead on inclined bench so that your back is close to parallel to the floor, keeping your body rigid. Grasp dumbbells with arms straight down, elbows locked. Slowly lift dumbbells out each side until level with shoulders. Slowly lower dumbbells to start position and repeat these shoulder building exercises.

Bent Over Low Pulley Side Lateral

With your right side facing the low pulley, grasp the single hand stirrup grip of the low pulley with left hand. Bend forwards until your back is close to parallel to the floor. Bend legs slightly leaning right hand on right thigh just above knee and left arm hanging straight down, elbow locked. Taking the strain, slowly raise left arm across in front of your body until level with shoulder. Lower to start position and repeat. Do the same repetitions with your right arm.

Cuban Press for Building Shoulder Muscles

Grasp dumbbells arms down either side, with palms facing back and shoulders forward. Lift dumbbells rotating shoulders back and up until upper arms are parallel to the ground and forearms straight up (in the “hands up!” position). Slowly lower to start position and repeat.

External Rotation

Grasping a light dumbbell in your left hand, lie down on your right side on a flat bench (prop your head up with your right arm). Position your upper left arm resting straight against your left side, elbow bent 90 degrees forward with the dumbbell held in front of your stomach. Keeping your upper left arm in this position, lift dumbbell by rotating left forearm upwards until vertical, keeping elbow bent at 90 degrees. Slowly lower forearm to start position and repeat. Switch sides and do the same repetitions with your right arm for another set of shoulder building exercises.

Front Cable Raise Shoulder Building Exercises

Using one hand grip, grasp the low pulley cable. Stand upright facing away from the pulley with your arm straight down. Keeping your arm straight, raise it up and forward in an arc to chin level. Slowly lower to start position and repeat. Switch arms and do the same repetitions with your other arm.

Front Dumbbell Raise

With feet shoulder width apart, stand grasping a dumbbell in each hand, palms facing back. With straight arms but slightly bent elbows, slowly raise left hand dumbbell up and forward in an arc to chin level. Slowly lower left hand dumbbell to start position and at the same time raise right hand dumbbell in same manner. Repeat with both arms moving at the same time. Stand straight upright, lifting and lowering slowly and deliberately, without swinging the dumbbells.

Front Incline Dumbbell Raise

Last of our shoulder building exercises is using an incline bench set between 30 and 60 degrees, grasping two dumbbells, lie down with your back and head on the incline, feet flat on the floor. Hold two dumbbells just above your thighs, arms straight with palms facing down. Slowly lift both dumbbells to chin level, keeping elbows locked. Slowly lower to start position and repeat.

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