These are the muscles that cover your shoulders 2. They serve mainly to raise the arm on the front and side. When you train your deltoids, you make sure to give tone and roundness to your shoulders. In addition, applying a pressure on the muscle area could help you avoid some common injuries often caused by too small muscles (muscle mass too low).

Developed sitting

Equipment: dumbbells and chair 1. Sitting on a chair, a dumbbell in each hand, arms bent at 90 degrees, the dumbbells to ear level. 2. As you exhale, make an extension of the elbows so that the dumbbells are approaching one another once at the end of the movement. 3. Return to the starting position while inhaling.

Front elevation bundle

Equipment: dumbbells 1. Standing, legs apart at shoulder width apart, a dumbbell in each hand, arms fully extended. 2. As you exhale, raise the two arms forward up to your chin. 3. Return to the starting position while inhaling.

Side elevation bundle

Equipment: dumbbells 1. Standing, legs apart at shoulder width apart, a dumbbell in each hand, arms fully extended. 2. As you exhale, raise the two arms on each side up to your chin. 3. Return to the starting position while inhaling.

shoulder-exercise

Front elevation, bent forward

Equipment: dumbbells and bench 1. Sitting on a bench, leaning the torso forward, a dumbbell in each hand. 2. While exhaling, raise your left arm until it becomes perpendicular to your body. 3. Return to your starting position and continue drawing with the right arm. Note: during this exercise, you must switch the 2 arms.

Front elevation hand resting on a ball

Equipment: 1 ball 1. Standing, feet shoulder width apart, place a ball between your hand and the wall. 2. In a back-and-forth, raise the ball until your arm is perpendicular to your body. 3. Return to the starting position and repeat with the other arm.

Updraft

Equipment: dumbbells 1. Standing the body upright, a dumbbell in each hand. 2. While exhaling, make a drawing of 2 dumbbells up until they are almost up to your chin. 3. Return to the starting position while inhaling.

Alternate side elevation

Equipment: dumbbell 1. Left arm resting on a stair guard, a dumbbell in your right hand, lean your body to the right. 2. While exhaling, raise the right arm until it is perpendicular to your ear. 3. Return inspiring.

Internal rotation

Equipment: dumbbells 1. Standing, a dumbbell in each hand, bend your elbows to 90 degrees and place your arms at your shoulders. 2. While inhaling, swing your forearms forwards. 3. Return exhaling.