Shoulder exercises should ideally target the three heads: the anterior, lateral and posterior of the deltoids. Ensure that you stretch properly after working out the shoulder muscles, do not neglect any part.
Reverse flyes (rear shoulders):
This is an exercise that trains the upper back muscles, especially the rhomboids. Even light weights will challenge this part of the body.
Reverse Fly Technique:
- Perform the exercise when standing upright and leaning forwards, or kneel down on one knee and lean forwards over it with your chest almost resting on your thigh. You can also perform the exercise while standing upright. Lift the dumbbells from the sides of your body to shoulder height, then press them backwards until you feel a squeeze in the upper back.
- Bend your elbows slightly and lift the weights to shoulder level, using your back muscles to raise them.
- Keep the back straight at all times and lift in a controlled manner, do not allow momentum to swing the weights.
- Try to work up to 3 sets of 10-15 reps.
Shoulder Press / Military Press (dumbbells):
Tips to help you maintain correct technique while performing this simple exercise:
- Upper arms are parallel with the floor and the dumbbells are at a 90 degree angle.
- Keep your core muscles tight by bringing in your navel to your spine.
- Press the dumbbells up in a slow and controlled way to meet over your head, bringing them back to the starting position, no lower.
- Standing whilst performing this exercise engages the core muscles more effectively than sitting, but you can choose either way.