The English-speaking world is fond of shoulders: we rub shoulders, put our shoulders to the wheel, or give someone the cold shoulder, have a chip on our shoulder or even have an old head on young shoulders.
It seems the shoulder sets a physical and moral standard. It’s also a symbol of strength and authority, and traditionally a fine set of shoulders on a man could make a woman swoon. I can see that.
Alas, nowadays the deltoids are an area that is often neglected. This is a shame, because a little conditioning work can produce excellent results for both men and women. Toned delts add aesthetic balance to overall physiques becoming increasingly lower-half heavy due to sedentary lifestyles.
The extra resistance training involved also strengthens a rather vulnerable joint while boosting bone density. And the extra upper body strength gained improves functional fitness that benefits our everyday lives now, and could prove vital in older age. If you fall, it’s good to know you can hoist yourself up again.
Even better, this type of work could be done in front of the TV. So let’s get to it. All you need is a set of dumbbells to suit your strength level. Make sure you are warmed up, have some water, and do a few shoulder circles backwards and forwards to get the joints ready and well oiled.
We are going to do a simple tri-set. Three exercises, each following on from the other until all three are complete, and then we can rest. This works at every level of fitness, the number of sets is flexible, and it exercises all parts of the shoulder muscle – the front (anterior), the back (posterior), and the middle.
First, the shoulder press. This primarily works the front of the deltoid.
Bend the knees and safely pick up a dumbbell in each hand. Stand with the feet around one-and-a-half times hip-width apart, without locking out the knees. Ensure the back is upright and the stomach and pelvic muscles are braced. Raise each dumbbell to just below shoulder height, with the elbows bent and shoulders back.
Using smooth and controlled movements, lift the dumbbells straight up so that they almost touch. Don’t lock out the elbows and keep the palms facing forwards. Using the same controlled movement, lower the dumbbells back to just below shoulder height, and repeat.
If the goal is strength training with heavier dumbbells, then lift for a set of 6-8. For general strength and endurance with moderate weights, then lift for a set of 10-15.
Once that set is complete, lower the weights in front of you so they almost touch, at top-of-the-thigh level, and immediately continue with the upright row. This exercise primarily works the rear of the shoulder.
Maintaining the same body and leg positions, raise the weights up your trunk to just below shoulder level. Use smooth and controlled movements, lead with the elbows and ensure the knuckles always face forwards. Lower the weights back to top-of-the-thigh level and repeat, using the same number of reps as before.
Once these are finished, the arms should be lowered until they are straight down, and then turned round by the sides of the body. Then immediately continue with lateral raises, which work the middle of the deltoids – and are the toughest of the three moves because they have the longest levers and are the last!
Keeping the arms straight but not locked out at the elbow, raise the arms up to shoulder level so the hands, arms and shoulders all finish in a line, and the arms are 90 degrees from the body.
Then lower the arms back towards the body so the hands almost touch the sides of the thighs. Ensure the movement is smooth and controlled, and the thumbs are facing forwards throughout.
Continue with as many reps as previously, then take a well-earned rest for either one or two minutes. Then repeat the entire tri-set. Then rest, and repeat for a third time (or more, depending on your aims and levels of strength and endurance).
This entire exercise takes around 8-15 minutes. Or the first half of your favourite soap opera. Or the first period of extra-time. Or the first half of the news. And in no time, those shapely shoulders and delectable deltoids will be back. Just in time to put the kettle on. So go on, put your shoulder into it!
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