The shoulder joint is the most mobile, yet least unstable joint in the human body. Having strong muscles around the shoulder blades supports the rotational nature of the joint and builds strength for the safe execution of any upper body exercise. We need to keep this complex joint strong and stable to prevent any potential injuries.

1. Prone Swimmers (REPS: 10)

I like to use prone swimmers in my upper body warmup routine.
This exercise focuses on building postural strength, shoulder range of motion and works the entirety of the back muscles.

Prone Swimmers Execution:

Start by lying flat on your stomach, with your face down on your mattress and your arms resting on your lower back. Your palms should be facing the ceiling. As you open up your arms while fully extended, rotate them so the palms face the floor and push your arms as high as possible, without touching the floor, until you reach overhead. Repeat from the overhead position straight back to the lower back position.

2. Single Arm DumbBell Z-Press (Reps: 8-12)

This exercise targets the deltoid muscles, triceps, upper chest, and traps.
The core also has to work in order to keep the posture stable. It can also help with hip mobility, hamstring flexibility, and overall stability.

Single Arm Dumbbell Z-Press Execution:

Start from seated position with your legs wide open and chest out. One arm should be holding the dumbbell in front of your shoulder with your elbow sightly in, while the other one is open out to the side of your body. Press the dumbbell to reach the overhead position while focusing on having a straight torso and core engagement. Slowly bring the dumbbell down again from the overhead to the front of the rack position. Repeat 8-12 times and don’t forget to switch arm.

3. Dumbbell Front Raises (Reps: 12)

I prefer to use front raises as an additional, finisher exercise to smash mu push training routine and use it to give more definition to my shoulders.
The front raise is and isolation exercise that works the anterior deltoids (front of the shoulders), although other muscles, such as the lateral deltoids (side of the shoulders), pectorals (chest), and trapezius muscle (upper back) are worked to a lesser degree as they help stabilise the movement.

Dumbbell Front Raise Execution:

Start from a standing position, with your feet spread about shoulder width apart. Arms should be hanging straight in front of your thighs. The palms should be facing the thighs. Lift the dumbbells up to shoulder level, with a slights bend of your elbows to reduce stress of the shoulder joints. Then lower the dumbbells again to the starting position with a slow motion. Note that this isolation exercise can easily go wrong if you decide to pick up a heavy load. Make sure that your back is straight during the execution and that you have control of the movement, without using any hip or butt swing and momentum.

4. Dumbbell Lateral Raises (Reps: 12)

The lateral raise, like the front raise, is one of my fav shoulder additions.
It works out the lateral deltoid muscles mostly, and because of the rotating movement, the front deltoids and upper traps are working a little bit too.

Dumbbell Lateral Raise Execution:

Start from a seated or standing position, with your arms straight and your palms facing the thighs/hips. Lift the dumbbells up to shoulder level with your elbows slightly bent while returning to the starting position with control. Same as the front raise, this is a great isolation exercise that will give the extra definition that you’re looking for. But, choosing lighter weight, especially if you’re a beginner, is the clever choice.

Four of my Best Exercises for Strong, More Defined and Healthy Shoulders