{"id":428415,"date":"2023-04-03T15:29:55","date_gmt":"2023-04-03T13:29:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428415"},"modified":"2026-04-17T09:12:39","modified_gmt":"2026-04-17T07:12:39","slug":"list-of-exercises-deltoid-muscles-and-trapezes","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/","title":{"rendered":"9 Best Shoulder Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#How_to_train_your_shoulders\" title=\"How to train your shoulders?\">How to train your shoulders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#9_most_effective_exercises_for_your_shoulders\" title=\"9 most effective exercises for your shoulders\">9 most effective exercises for your shoulders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#1_Dumbbell_Lateral_Raise\" title=\"1. Dumbbell Lateral Raise\">1. Dumbbell Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#2_Dumbbell_Front_Raise\" title=\"2. Dumbbell Front Raise\">2. Dumbbell Front Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#3_Arnold_Dumbbell_Press\" title=\"3. Arnold Dumbbell Press\">3. Arnold Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#4_Seated_Dumbbell_Press\" title=\"4. Seated Dumbbell Press\">4. Seated Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#5_Seated_Barbell_Press\" title=\"5. Seated Barbell Press\">5. Seated Barbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#6_Standing_Barbell_Press\" title=\"6. Standing Barbell Press\">6. Standing Barbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#7_Bus_Driver\" title=\"7. Bus Driver\">7. Bus Driver<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#8_Single_Arm_Cable_Lateral_Raise\" title=\"8. Single Arm Cable Lateral Raise\">8. Single Arm Cable Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#9_Face_Pulls\" title=\"9. Face Pulls\">9. Face Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#How_to_effectively_exercise_your_shoulders\" title=\"How to effectively exercise your shoulders?\">How to effectively exercise your shoulders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#Whats_next\" title=\"What&#8217;s next?\">What&#8217;s next?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>9 <\/strong>most effective shoulder exercises are <strong>Arnold Dumbbell Presses, Dumbbell Lateral Raises, Barbell Presses (The Military Press), Dumbbell Front Raises, <\/strong>and <strong>Face Pulls.<\/strong> A comprehensive shoulder training strengthens all three parts of the deltoid muscle (<em>m. deltoideus<\/em>): the anterior, lateral, and posterior heads, whose main functions are the stabilisation of the shoulder joint and shoulder abduction. The exercises are suitable for both <strong>beginners and advanced<\/strong> individuals. Performing them only requires dumbbells, a barbell with weight plates, an adjustable bench, and cables, with core activation being important during every exercise. <\/p>\n\n\n\n<p><br>Beginners should choose <strong>2\u20133<\/strong> exercises performed in <strong>3<\/strong> working sets of <strong>8\u201312<\/strong> repetitions at a load of <strong>60\u201375 % of 1RM<\/strong> (one-repetition maximum); advanced athletes increase the difficulty by adding weight or choosing more challenging exercise variations. Include shoulder training <strong>2\u20133 times a week<\/strong>, either on its own or combined with the back training, with muscle recovery after strength training taking <strong>24\u201372 hours<\/strong> on average. Strong deltoid muscles improve athletic performance and build an inverted triangle-shaped torso. Furthermore, they visually narrow the waist in women.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A strong pair of round and wide shoulders is the <strong>crown jewel of well-built arms<\/strong>. Shoulders create the top frame of your upper body giving it that upside-down triangle shape, which is precisely what every bodybuilder and fitness athlete wants. Not only does a powerful shoulder physique make the body look overall more athletic, it also <strong>contrasts beautifully with a thin waist<\/strong>, which is a look especially women tend to strive for. However, when working on your shoulders, it&#8217;s not quite enough to place all of your bets on a simple military press, or dumbbell shoulder press. A good shoulder workout focuses on a comprehensive activation of their entire range.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_train_your_shoulders\"><\/span>How to train your shoulders?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Shoulder muscles (Musculus<em> Deltoideus),<\/em> also known as deltoid muscles, are composed of anterior deltoid, medial\/lateral deltoid and posterior deltoid. Their main function is to stabilize the shoulder joint, and to allow the abduction of the shoulder. In other words, they help you raise your arms up. <strong>Having strong delts is important not only for sports<\/strong> (throwing or lifting overhead), as well as <strong>in daily life. <\/strong>You use them whenever you reach up to the upper shelf to grab your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein powder,<\/a> or when you decide it&#8217;s time to put a new coat of paint on your home&#8217;s walls. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When working on your shoulders, the same rules apply as when working on any other muscle group. Always make sure that you\u2019ve warmed up properly to prepare your muscles for the strain, and to avoid needless injury. A good way to start is by doing some shoulder rotations in both directions. Follow by performing the first reps of your routine with lighter weights. Once you get to it, <strong>focus on mastering the proper technique of the exercise and only then take the step towards heavier dumbbells.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The exercises presented in this article will help you build a gym training routine for your shoulders. To begin, simply pick <strong>two to three of these exercises, and perform three sets within the 8 to 12 rep range<\/strong>. The overall load should correspond to about 60 to 75% of your 1RM (the maximum amount of weight that you can possibly lift for one rep). Your shoulder routine can be done on its own, or combined with other muscle group workout such as your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">back,<\/a>&nbsp;ideally<strong>&nbsp;two to three times a week<\/strong>. Keep in mind that full regeneration of any muscle group typically takes up between 24 and 72 hours. Considering this, always take the regeneration period into account when planning out your weekly training routine and rep ranges for each specific muscle group that you are working on. <span style=\"color: #ff6600;\">[2\u20134]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"How to exercise your shoulders?\" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"How to exercise your shoulders?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_most_effective_exercises_for_your_shoulders\"><\/span>9 most effective exercises for your shoulders<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no shortage of shoulder exercises out there. In today\u2019s article, we will present the most effective ones there are. To perform these, you will only need the <strong>regular equipment widely available in every gym&nbsp;such as an&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">adjustable bench<\/a>, an <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/lifter-olympic-bar-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Olympic barbell<\/a> with<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> weight plates<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbells<\/a> or basic gym pulley machines<\/strong>. Which of these you ultimately choose to incorporate into your training routines is all up to you. Some exercises offer alternatives and modifications.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>With each one of these exercises, always <strong>keep in mind to activate your shoulder muscles and core<\/strong>. This&nbsp;will help you maintain proper technique and posture.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dumbbell_Lateral_Raise\"><\/span>1. Dumbbell Lateral Raise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Stand with your feet hip-width apart and grab a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/30-kg-weights-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dumbbell<\/a> in <span style=\"text-align: inherit;\">each hand. Straighten up and bend your knees slightly. Pull your shoulders away from your ears and bring your shoulder blades together. Bend your arms slightly at the elbows as they extend along your body, and point your palms towards your sides.<\/span><\/li>\n\n\n\n<li><strong>Execution<\/strong>: Raise your arms sideways in a controlled movement while exhaling and keeping your elbows slightly bent. Try to raise the dumbbells all the way to the level of your shoulders, or slightly above. Once you reach the upper position, you may try to hold it for a second. Then slowly return to the starting position with an inhale and follow with a next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, uncontrolled (jerking) movement, inappropriate load, a small range of motion.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"How to properly perform Dumbbell Lateral Raises\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Further variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Arm Standing Dumbbell Lateral Raise<\/h4>\n\n\n\n<p>Alternatively, you can perform a set with each arm separately. This way, you&#8217;ll be able to better focus on executing the exercise with a proper technique. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Dumbbell_Front_Raise\"><\/span>2. Dumbbell Front Raise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Stand with your feet hip-width apart and grab a dumbbell in <span style=\"text-align: inherit;\">each hand using an overhand grip in front of your thighs.&nbsp; Straighten up and bend your knees slightly. Pull your shoulders away from your ears and bring your shoulder blades together. Bend your arms slightly at the elbows as they extend along your body, and point your palms towards your sides.<\/span><\/li>\n\n\n\n<li><strong>Execution<\/strong>: Raise your arms in front of you in a controlled movement while exhaling and keeping your elbows slightly bent. Try to raise the dumbbells all the way to the level of your shoulders, or slightly above. Once you reach the upper position, you may try to hold it for a second. Then slowly return to the starting position with an inhale and follow with a next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, uncontrolled (jerking) movement, inappropriate load, a small range of motion.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"How to properly perform Dumbbell Front Raises\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Further variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Dumbbell Front Raise<\/h4>\n\n\n\n<p>This variation can also be performed with each arm separately. This way, you&#8217;ll be able to better focus on executing the exercise with a proper technique.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51652,58585,29667,1593,7185,68977,74329,51190,51223,53680,61885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Arnold_Dumbbell_Press\"><\/span>3. Arnold Dumbbell Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Sit on an exercise bench with your back straight, bend your knees and place your feet firmly on a mat. Grab a dumbbell with each hand and raise them to shoulder height in front of your chest, palms facing towards you. Try to keep your wrists straight. Pull your shoulders away from your ears and pull your shoulder blades together.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: With an exhale, raise your arms overhead in a controlled motion. As your hands go up, rotate them smoothly so that in the upper position, your palms are facing away from your body, straight in front of you. Then slowly return to the initial position with an inhale and follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, bent wrists, uncontrolled (jerking) movement, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"How to properly perform Arnold Dumbbell Press\" class=\"wp-image-427857\" title=\"How to properly perform Arnold Dumbbell Press\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Further variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Arnold Dumbbell Press<\/h4>\n\n\n\n<p>Alternatively, you can perform a set with each arm separately. This way, you&#8217;ll be able to better focus on executing the exercise with a proper technique. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Arnold Kettlebell Press<\/h4>\n\n\n\n<p>This exercise can also be performed using a pair of kettlebells. Simply grasp each kettlebell by the handle in its upper section and follow the same way you would with a pair of dumbbells. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Seated_Dumbbell_Press\"><\/span>4. Seated Dumbbell Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Sit on an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">exercise bench<\/a> with your back straight, bend your knees and place your feet firmly on a mat. Grab a dumbbell with each hand and raise them to shoulder height by your sides, palms facing in front of you. Keep your wrists straight. Pull your shoulders away from your ears and pull your shoulder blades together.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe in and raise your arms overhead until your elbows are straight up. Palms face forward throughout the entire motion. Then slowly return to the initial position with an inhale and follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, bent wrists, uncontrolled movement, insufficient range of motion, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"How to properly perform Seated Dumbbell Press\" class=\"wp-image-427872\" title=\"How to properly perform Seated Dumbbell Press\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Further variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Seated Dumbbell Press<\/h4>\n\n\n\n<p>You can also do this exercise alternating arms within a set, or exercising only one arm at a time. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Seated Kettlebell Press<\/h4>\n\n\n\n<p>This exercise can also be done using a pair of <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebells<\/a>. Simply grasp them by the handle in the upper section and use them the same way you would use dumbbells. If you only have a single kettlebell, you can exercise one arm at a time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Seated_Barbell_Press\"><\/span>5. Seated Barbell Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Sit on an exercise bench with your back straight, bend your knees and place your feet firmly on a mat. Grasp a <a href=\"http:\/\/gymbeam.com\/lifter-olympic-bar-20-kg-gymbeam.html\">barbell<\/a> with an overhand grip and raise it underneath your chin, so that it rests in front of the upper section of your chest.&nbsp; Keep your wrists straight. Pull your shoulders away from your ears and pull your shoulder blades together.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: With an outbreath, raise your arms overhead in a controlled movement. Then, inhaling, return to the initial position in a smooth motion. Follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, bent wrists, uncontrolled movement, bending the lower back, a small range of motion, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"How to properly perform Seated Barbell Press\" class=\"wp-image-427888\" title=\"How to properly perform Seated Barbell Press\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Standing_Barbell_Press\"><\/span>6. Standing Barbell Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Stand with your feet hip-width apart and grasp a <a href=\"http:\/\/gymbeam.com\/lifter-olympic-bar-20-kg-gymbeam.html\">barbell<\/a> with both hands, using an overhand grip. Straighten up and bend your knees slightly. Lift the barbell up to just underneath your chin, so that it rests in front of your upper chest. Keep your wrists straight. Pull your shoulders away from your ears and pull your shoulder blades together.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: With an outbreath, raise your arms overhead in a controlled movement. Then, inhaling, return to the initial position in a smooth motion. Follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, bent wrists, uncontrolled (jerking) movement, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"How to properly perform Standing Barbell Press\" class=\"wp-image-427918\" title=\"How to properly perform Standing Barbell Press\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bus_Driver\"><\/span>7. Bus Driver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Stand with your feet hip-width apart and grab a weight plate with both hands by its sides. Straighten up with your knees slightly bent and hold the disc in front of your thighs with your arms outstretched. Pull your shoulders away from your ears and pull your shoulder blades together.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> With an outbreath, raise your arms in front of you in a controlled motion and simultaneously rotate the weight plate clockwise until one hand reaches a position directly above the other. Then return to the initial position and repeat the same movement, this time rotating the plate counter-clockwise.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, uncontrolled (jerking) movement, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"How to properly perform the Bus Driver\" class=\"wp-image-427971\" title=\"How to properly perform the Bus Driver\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Further variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dumbbell Bus Driver<\/h4>\n\n\n\n<p>To do this exercise, you can use a dumbbell too. Grab it by the sides, with your fingers around the weight sections. Execute the same way you would be holding a weight plate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Holding the Bus Driver (Plate Front Raise With Rotation)<\/h4>\n\n\n\n<p>You can perform another variation of this exercise by simply holding the weight plate in front of you the entire time, rotating it side to side without dropping your arms in between the rotations. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Single_Arm_Cable_Lateral_Raise\"><\/span>8. Single Arm Cable Lateral Raise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Stand with your feet hip-width apart to the side of a pulley machine. Grasp a single handle connected to the lowest position of the pulley with the hand further away from the pulley. Straighten up and hold the handle with a slightly bent arm at the level of your upper thigh. You may put your other hand on your hip.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: With an outbreath, raise your arm sideways in a controlled motion, keeping the elbow slightly bent. You may hold the upper position for one to two seconds. Then return smoothly into the initial position and follow with the next repetition. Once you finish a set, switch sides and do the exercise with the other arm.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, uncontrolled (jerking) movement, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"How to properly perform Single Arm Cable Lateral Raise\" class=\"wp-image-427935\" title=\"How to properly perform Single Arm Cable Lateral Raise\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Face_Pulls\"><\/span>9. Face Pulls<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Stand with your feet hip-width apart, facing a pulley machine. Grab the ends of the rope attachment attached to the upper position of the pulley with both hands. Straighten up and raise your arms in front of you, with your elbows slightly bent.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: With an outbreath, pull the rope towards your forehead in a controlled motion. In addition to the shoulders, also focus on engaging the interscapular muscles. Once you&#8217;ve pulled the adapter to your face, you may hold this position for one or two seconds. Then return smoothly into the initial position and follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes<\/strong>: Raised shoulders, uncontrolled movement, inappropriate load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"How to properly perform Face Pulls to activate your shoulders\" class=\"wp-image-427987\" title=\"How to properly perform Face Pulls to activate your shoulders\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_effectively_exercise_your_shoulders\"><\/span>How to effectively exercise your shoulders?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To learn more about what to watch out for when exercising your shoulders, watch our video.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na ramena | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Da31FUmEl_0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Whats_next\"><\/span>What&#8217;s next?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do you want to learn how to set up an adequate training plan for yourself? Find out about it in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Create a Quality Gym Workout Plan?<\/strong><\/a><\/li>\n\n\n\n<li>Learn how to set the proper resistance level to your exercises in our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?<\/a><\/strong><\/li>\n\n\n\n<li>If you&#8217;re looking for some effective exercise tips for working on your back, check out our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 Best Exercises for Your Back.<\/strong><\/a><\/li>\n\n\n\n<li>To make sure your upper body workout is appropriately comprehensive, don&#8217;t forget about your biceps and triceps. To get inspired, read about the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 Best Biceps Exercises<\/strong><\/a> and to include your triceps too, don&#8217;t miss out on our list of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Best Triceps Exercises.<\/strong><\/a><\/li>\n\n\n\n<li>If your goal is to gain muscle mass, don&#8217;t miss out on our article<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><\/li>\n\n\n\n<li>Trying to grow some muscle, but nothing&#8217;s happening? Don&#8217;t miss out on our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Tips for Healthy Weight Gain.<\/strong><\/a><\/li>\n\n\n\n<li>Want to calculate your ideal calorie and macronutrient intake following your goals? Take advantage of our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\"><strong>Online Energy and Macronutrient Intake Calculator.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you invest enough of your training time into working on your shoulders, you can look forward to seeing <strong>bigger, stronger and more toned deltoid muscles<\/strong>. After a while, you&#8217;ll also notice widening of the chest, which will optically narrow down your waist. When making your training plan, don&#8217;t forget to include barbell press, lateral raises with dumbbells or a variety of shoulder exercises on a pulley machine. <strong>Incorporating a range of modifications will ensure that your training engages all three parts of your deltoids.<\/strong>&nbsp;Always pay attention to your technique and feeling your muscles engage the right way, and add the load slowly and steadily. Make these shoulder exercises part of your workout routine two to three times a week. When planning this, keep in mind that your body needs proper time for recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, share it with your friends and help them get inspired in their shoulder training routine too.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to grow broad and round shoulders? Try these 9 effective exercises and their variations using dumbbells, a barbell, and other tools readily available in every commercial gym. <\/p>\n","protected":false},"author":129,"featured_media":427746,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,6401,7181,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-428415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-exercises","10":"tag-muscle-mass-growth","11":"tag-strength-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Best Shoulder Exercises - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A resource of effective exercises for round and wide shoulders. Strengthen and grow the volume of your deltoids, ideal for working out in the gym.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Best Shoulder Exercises - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A resource of effective exercises for round and wide shoulders. Strengthen and grow the volume of your deltoids, ideal for working out in the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-03T13:29:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-17T07:12:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"9 Best Shoulder Exercises\",\"datePublished\":\"2023-04-03T13:29:55+00:00\",\"dateModified\":\"2026-04-17T07:12:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\"},\"wordCount\":2515,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\",\"keywords\":[\"exercise\",\"exercises\",\"muscle mass growth\",\"strength workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\",\"name\":\"9 Best Shoulder Exercises - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\",\"datePublished\":\"2023-04-03T13:29:55+00:00\",\"dateModified\":\"2026-04-17T07:12:39+00:00\",\"description\":\"A resource of effective exercises for round and wide shoulders. 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