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Having strong and strong arms is the bet of many women and men, but the truth is that when you train to get it, you can’t forget your shoulders, an area that is essential to get really attractive and defined arms.

Exercised by the anterior, middle and posterior deltoid muscles, there are several exercises that we can perform to increase the muscle mass of this area and thus its strength. If you don’t know where to start, read on, because at UnComo.com we show the best exercises for the shoulders and the right way to do them.

1. Front raises with dumbbells
2. Dumbbell side lifts
3. Squeeze sitting with dumbbells
4. Front press with bar
5. Row to the neck with bars or dumbbells
6. Other excellent exercises for the arms

Front raises with dumbbells

When it comes to the best exercises for the shoulders, the front views are one of the simplest and most effective alternatives. With this exercise, we work the middle deltoid and posterior part in a single movement, effectively toning this area.

In this aspect it is important to choose dumbbells with the appropriate weight, these very light ones do not allow you to work the muscle properly, while if you choose a lot of weight it is possible that you are not performing the movement in the right way and You risk injuries. To do this exercise properly, repeat the movement as shown in the illustration by stretching your arms forward or slightly lower at the level of your chin.

Do 4 sets of 12 reps and progressively increase the amount as you get resistance.

Dumbbell side lifts

Like the front, the side elevations are an excellent alternative to efficiently tighten the shoulders. They work on the anterior deltoid and the middle, so they must be supplemented with the frontal ones in order to exercise this area in a global way.

In order to perform the movement correctly, the arms must rise to shoulder height and then drop to the original position. You can work one arm first and then another, or you can do it with both at the same time. As in the previous case, the choice of weight is important, you have to choose the kilos that allow you to work the muscle effectively.

Do 4 sets of 12 reps and progressively increase once you’ve gained strength and strength in the area.

Squeeze sitting with dumbbells

Another of the best exercises for the shoulders is the seated dumbbell, an exercise that allows you to work on the front, back, and middle deltoids, as well as the biceps and trapezius. This is a complete option for the arms and also helps strengthen the back.

You should sit on the bench with your back straight, take the dumbbells at shoulder height and stretch your arms completely over your head. You will feel as if the work in this movement is mainly concentrated in the shoulder area. You can do 4 sets of 12 or 15 reps depending on your resistance.

Front press with bar

The frontal press with bar is a very complete exercise because it not only trains the shoulders to tone the middle and front deltoids, but also strengthens the triceps, trapezius and pectoralis major.

To do it right, we need to take the bar at shoulder height and lift it above our head in a single movement, so it’s important to choose a suitable weight that we can handle. Do 4 sets of 12 or 15 reps.

Row to the neck with bars or dumbbells

Rowing around the neck is probably one of the most effective exercises due to the large number of muscles involved . This alternative works not only the shoulders, but also the shoulder blades, the biceps, the forearms, the abdominal muscles, the glutes and even the lumbar spine.

It is very simple, with your back straight and your legs slightly separated, you need the bar with your hands by a distance of about a span, and then lift it up to your neck, then lower to the original movement. Do 4 sets of 15 reps.

Other excellent exercises for the arms

If, in addition to your shoulders , you want to fully exercise your arms to make them defined and strong, then it is appropriate to add other alternatives to a full workout to this routine. In our article on the best exercises to strengthen your arms, we give you some good options to consider.

Remember that getting the best results is important:

• Combine exercise with an appropriate diet where fat is not misused.
• Extend properly after each workout to reduce the occurrence of stiffness and the possibility of injury.
• Do not train the same muscle group for two days in a row, rest the muscles and focus on another group to avoid discomfort and injury.