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Here are some of the basic and highly effective exercises for Shoulders

  • Overhead Barbell Press:
    • Stand with the straight bar on your front shoulders, and your hands next to your shoulders.
    • Press the bar over your head, until it’s balanced over your shoulders and mid-foot.
    • Lock your elbows at the top, and shrug your shoulders to the floor.
    • Repeat the same movement.

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  • Dumbbell Shoulder Press:
    • Grab a set of dumbbells and hold them at shoulder height with both arms bent and palms facing away from the body each other.
    • Stand tall with your feet placed shoulder-width apart. Gripping the dumbbells as tight as possible, press them overhead until your elbows are completely locked out. Pause, and then slowly lower the weight back to the starting position.


You can do the same exercise while sitting on a bench holding your back to the seat and perform in the same manner as mentioned above.

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  • Dumbbell Shoulder Press:
    • Stand or sit with a dumbbell in each hand at your sides.
    • Keep your back straight, and tighten your core.
    • Then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
    • Then lower them back down, again in the same fashion without swinging your arms.

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  • Arnold Press: 
    • Sit on a bench and fix your back straight along with that seated bench.
    • Hold the dumbbells in your hands and take them to the chest level.
    • Rotate your palms so that they are facing your body.
    • Raise the dumbbell up while rotating  the palms until they face forward.
    • Repeat the same.


You can perform the same exercise while standing, by following the above mentioned steps.

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  • Dumbbell Front Raise:
    • Grab two dumbbells and stand up straight.
    • While keeping your torso stationary, lift the dumbbells to the front.
    • Lower the dumbbells back to the starting position, inhaling as you do so.
    • Repeat for the desired number of reps.

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  • Dumbbell Shrugs:
    • Grab a set of dumbbells, stand tall, and allow your arms to hang by your sides with your palms facing each other.
    • Keeping your core tight, raise your shoulders toward your ears as high as possible. Pause, and then lower the weight back to the starting position.

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Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

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