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What shoulder exercises are good for beginners?

Eric Olsen
Fitness
Here is a good shoulder exercise for beginners: Standing or sitting, hold a dumbbell in each hand at your sides. Then slowly raise your arms, keeping them straight, to shoulder level. Hold a beat, then slowly lower the starting position. Repeat 10 to 15 times.
Lifefit: An Effective Exercise Program for Optimal Health and a Longer Life

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Lifefit: An Effective Exercise Program for Optimal Health and a Longer Life

An easy-to-follow programme for lengthening and improving lives. More than an exercise guide, this text is an effective tool for making meaningful lifestyle decisions to benefit long-term fitness. In...

Two great exercises for the shoulder whether a beginner or not are the front raise and lateral raise:

  • Front raise – grab a set of dumbbells or something that has weight to it, preferably 1-5 pounds. Hold the weight in front of your leg. Soften your knees and keep your shoulder down and back while your chest stays tall. Next, raise the weights forward until they are parallel with the ground. Following, return to start and repeat. Complete 2-3 set of 8-12 repetitions.
  • Lateral raise – Complete the same as above with weights and form. Only different, hold weights along sides of your legs. Lift weights along side of body as if you were about to make a t with your arms. Lift until parallel and repeat.

As a beginner, pick one of these exercises and work on form using light weight. On a different workout day try one of the other exercises.

Scaptions:

  1. Stand with feet straight and shoulder-width apart.
  2. Draw-in belly button; hold dumbbell in each hand - arms at side of body.
  3. Raise one arm at 45-degree angle in front of body until hand reaches eye level; thumb up. Do not shrug shoulders or arch back.
  4. Hold; return arm to side of body; repeat with other arm.
Standing Dumbbell PNF:
  1. Stand with your feet pointed straight ahead and placed shoulder width apart.
  2. Keep your knees slightly bent as you draw in your navel.
  3. Hold a dumbbell in one hand and extend your arm across your body with your thumb facing the hip on the opposite side.
  4. Keeping your arm straight, raise your extended arm diagonally across your body as if you are drawing a sword out of its sheath. 
  5. Rotate your shoulder out until your hand is at eye level and at a 45-degree angle to your body, your thumb should be pointing up.
  6. Hold the top position and then return your arm across your body returning to the starting position. 

Standing Dumbbell Front Raise: Alternate-Arm

  1. Stand with feet straight and shoulder-width apart.
  2. Draw-in belly button; hold dumbbell in each hand - arms at side of body.
  3. Keeping elbow straight, raise one arm in front of body to shoulder level.
  4. Hold; lower arm back to side of body; repeat with other arm.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.