General Instructions - Intensity: Choose a light or moderate weight for the warm-up. Duration: Approximately 5–10 minutes total for the shoulder warm-up. Goal: Promote mobility, activate the muscles, and increase circulation.
Why shoulder exercises are important
They improve our posture and support us in other exercises, like bench presses or pull-ups. Shoulders are complex. Really complex. They consist of multiple muscles and joints that make them incredibly flexible. But this flexibility also makes them prone to injury. Therefore, it's important to train them regularly and correctly.
Cable pull exercise (face pulls)
Device: Cable pull with rope handle
Goal: Activation of the posterior deltoid muscle and the rotator cuff
Execution: Set the cable pulley at chest or head height and attach a rope.
Grab the rope with both hands, palms facing each other.
Pull the rope towards your face in a controlled manner, with your elbows pointing outwards.
Slowly return to the starting position.
10-15 repetitions.
Tip: Make sure to pull your shoulder blades together and avoid sudden movements.
Rotation with cable pull (internal rotations)
Device: Cable pull with single handle
Goal: Warming up the rotator cuff and improving shoulder stability
Execution (Internal Rotation): Set the cable pulley at elbow height and grasp the handle with the hand that is closer to the machine.
Keep your elbow close to your body, with your forearm at a right angle.
Rotate your forearm inward until it is in front of your body.
Slowly return to the starting position.
Tip: Make sure to make slow, controlled movements.
Rotation on the cable pull (External Rotation)
Device: Cable pull with single handle
Goal: Warming up the rotator cuff and improving shoulder stability
Execution (External Rotation):
Grab the handle with your outside hand and rotate your forearm outwards.
Return in a controlled manner.
10–15 repetitions per side.
Tip: Make sure to make slow, controlled movements.
Shoulder exercises on the multi-press
Shoulder Press (Overhead Press)
Target muscles: Anterior and middle deltoids, triceps
Execution: Sit on a bench with an upright backrest under the bar.
Grip the bar shoulder-width apart and bring it to shoulder height.
Push the bar upwards in a controlled manner until your arms are almost straight.
Slowly lower the bar back to shoulder height.
Tip: Be careful not to arch your back.
Front lift with the multi-press
Target muscles: Anterior deltoid muscle
Execution: Stand in front of the bar, which is in the lower position.
Grab the bar shoulder-width apart with an overhand grip.
Lift the bar straight forward until it is about shoulder height.
Slowly lower the bar back.
Tip: Keep the movement controlled and avoid momentum.
Upright Row
Target muscles: Lateral deltoid, trapezius
Execution: Stand in front of the bar and grab it shoulder-width apart with an overhand grip.
Pull the bar up close to your body until your elbows are at shoulder height.
Slowly lower the bar back.
Tip: Keep your elbows higher than the bar during the movement.
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Why shoulder exercises with dumbbells
Shoulder exercises with dumbbells are often more effective than machine exercises because they offer a greater range of motion and promote natural movement. Each side works independently, which can correct imbalances. Dumbbells also activate the stabilizing muscles more, making the shoulder more stable and resilient overall. Their versatility allows for a wider range of exercises and angles, making training more varied and functional. At the same time, you train movements that are also common in everyday life, thus promoting symmetry between both sides of the body.
Shoulder exercises with dumbbells
Shoulder Press (Overhead Dumbbell Press)
Target muscles: Anterior and middle deltoids, triceps
Execution:
Sit on a bench with a backrest or stand upright.
Hold a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells up until your arms are almost fully extended.
Slowly lower the dumbbells back to the starting position.
Tip: Keep your back stable and avoid arching your back.
Lateral raises
Target muscles: Lateral deltoid muscle
Execution:
Stand upright with the dumbbells in your hands at your sides.
Lift the dumbbells sideways to shoulder height, keeping your elbows slightly bent.
Slowly lower the dumbbells back.
Tip: Avoid momentum and ensure controlled movement.
Front raises
Target muscles: Anterior deltoid muscle
Execution:
Hold the dumbbells in front of your thighs with your palms facing down.
Lift one or both dumbbells straight forward to shoulder height.
Slowly lower the dumbbells back.
Tip: Control the movement and perform it slowly.
Arnold Press
Target muscles: Anterior and lateral deltoids, triceps
Execution:
Sit on a bench or stand upright. Hold the dumbbells in front of your chest, palms facing you.
Turn your palms outward as you press the dumbbells upwards.
Lower the dumbbells back and turn your palms inward again.
Tip: Control the movement and perform it slowly
Reverse Flys
Target muscles: Posterior deltoid
Execution:
Bend forward with your back straight, the dumbbells hanging down.
Lift the dumbbells to the side until your arms are almost parallel to the floor.
Slowly lower the dumbbells back.
Tip: Keep your neck relaxed and avoid swinging.
One-arm lateral raise
Target muscles: Lateral deltoid muscle
Execution:
Hold a dumbbell in one hand and support yourself with the other hand on a bench or wall.
Lift the barbell sideways to shoulder height.
Slowly lower the dumbbell back.
Tip: Control the movement and pay attention to clean technique.
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