Exercises for Shoulders
Exercise 1:- STANDING BENT-OVER WITH DUMBBELLS
This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. It allows you to use a little body English through the knees and hips to keep the weight moving. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows.
Exercise 2 :-SEATED BENT-OVER WITH DUMBBELLS
The motion here is the same as the standing version, but when you do it seated, it's much more difficult to cheat, so this move is harder than when standing. You typically have to use less weight because you're unable to generate as much momentum through the lower body.
Exercise 3 :-SEATED BENT-OVER ON AN INCLINE BENCH
This is another rear-delt raise variation that reduces momentum. Here, you lie on a moderately inclined bench and perform the same motion as above. Brace your feet to stabilize your body. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum.
Exercise 4:- STANDING BENT-OVER WITH ONE ARM USING DUMBBELL
With your free hand holding a bench to stabilize your body, this variation allows you to focus on each side individually and correct any strength imbalances. Again, when standing, you're also able to generate a bit of momentum through your knees and hips.
Exercise 5:-SEATED REVERSED ON PEC DECK MACHINE
On machines, you don't have to worry about controlling the movement pattern, which is especially useful toward the end of a workout when you're highly fatigued and have trouble controlling the movement arc.
This machine forces you to lock your arms in the slightly bent position, which is especially helpful if you have the bad habit of extending your arms at the end of the range of motion. This motion can also be done one arm at a time.
Exercise 6:-STANDING WITH TWO ARMS USING UPPER CABLES
With cables, the line of pull comes from the sides, not straight down from gravity, as when using a dumbbell. This means the angle of pull on the rear delt changes, which hits the muscle somewhat differently than when using a dumbbell. Also, in the bottom position of this variation, the rear delt isn't resting because there's still tension on it so long as the plates aren't touching down on the stack. That constant tension can stimulate more growth.
Exercise 7:-STANDING BENT-OVER ,ONE ARM USING LOWER CABLE
This exercise variation is similar to the one-arm dumbbell version, with the benefit of the pull coming from across your body, not straight down. You also get the benefit of working each side individually. It might be easier to lose the handle and grasp the rubber ball to keep your hand in neutral alignment (palm facing in).