Basic Weights Routine – Shoulders

For a beginner, it’s helpful to split the various body parts up and look at each one individually. For the purposes of the following articles we will break them down into the areas listed below:

Arms
Chest
Back
Shoulders
Abdominals
Legs

Along with the chest and the arms, shoulders are another easy and popular way to exercise.  It doesn’t take the extra motivation that can be required to force yourself to complete regular back exercises.  So, warm up first and then have a go at the following basic exercises.

• The Overhead Press – probably the most basic of all shoulder exercises.  The
  

  Overhead Press

  following instructions relate to dumb bells but a barbell can also be used.  The weight should be similar to what you lift during a dumb bell bench press or perhaps slightly lighter.  Sit on a bench with a upright support to help keep your back straight, then begin with the weights resting at just above shoulder level. Slowly lift the weights until your arms are straight (and the weights are almost touching) and then return to the starting position.  For a small variation, turn the weights 90° as you raise them. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.

• The Upright Row - another easy-to-perform exercise, we’ll use a barbell for
  

  Barbell Row

  this one.  Start with a relatively light weight to test your strength (don’t forget that the bar weighs something) and begin by standing straight up with the bar resting at arms length.  Your hands should be separated by a couple of inches. Now raise the bar slowly to chest level and lower it again using your arms only. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.

• The Lateral Raise – you will need a small weight for this one; for absolute
  

  Lateral Raise

  beginners it may be worth grabbing the lightest dumb bells available to test your strength.  Begin by standing straight with the weights resting at arms length in front of your groin with the ends pointing towards (and away from) you.  With your arms slightly bent, bring your arms up to the sides as if you were flapping wings, then slowly lower them again to complete the exercise. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.