Looking for a clever way to pump up your shoulder workout? Look no further—grab speediance digital weight machine and get started!
With just a set of these trusty free weights, you can unlock some of the most effective shoulder exercises around, helping you build muscle strength, size, and endurance.
Today, we’re shining the spotlight on our favorite shoulder workout with speediance. This routine will hit your delts, traps, and other upper body muscles, delivering a powerful strength session with minimal gear. Ready to elevate your workout game? Let's dive in!
Shoulder Workout With Speediance Digital Weight
So, let’s jump right into the essentials — the best shoulder exercises!
We’ll break down why each move is a must have for your shoulder workout and give you step by step instructions to ensure you nail the form.
But first, make sure to start with a warm up before diving in!
The following exercises are brought to you by Speediance's professional fitness trainers, so you can trust you’re getting topnotch advice. Ready to get started? Let’s go!
Move 1: Dumbbell Overhead Press
Why it’s great:
The Dumbbell Overhead Press is a powerhouse move that targets your deltoid muscles, while also engaging your trapezius, triceps, lower back, and glutes. Using dumbbells instead of a barbell gives you a greater range of motion, making each rep more effective and helping you build balanced strength.
As Speediance’s expert trainer, Alex, says, "The Dumbbell Overhead Press is fantastic for overall shoulder development. The increased range of motion helps to activate more muscle fibers, leading to better muscle growth and improved stability. Plus, the engagement of your lower back and glutes during the lift ensures you’re getting a full body workout, promoting overall strength and endurance."
So, incorporate this move into your routine and watch your upper body strength soar!
How to do it:
1. Adjust to the low position, lying in a neutral with dual narrow gripping of the barbell.
2. Less than that of the shoulder width.
1.Exhale to lift the barbell up,ensure the flexible of your elbows.
2.Keep body clamped enough with upper arms.
Common Mistakes:
Don't lock your elbows when you press the barbell up.
Move 2:Cable Y Front Raise
Why it’s great:
The YFront Raise Workout is an excellent exercise for targeting your front deltoids, while also engaging your traps and upper chest. This movement not only helps in building strength and muscle definition in these areas but also enhances your shoulder stability and mobility.
As Speediance’s expert trainer, Sarah, explains, "The YFront Raise is great because it focuses on the often underworked front deltoids. By lifting the dumbbells in a 'Y' shape, you’re also engaging your traps and upper chest, which helps in creating a more balanced upper body strength. This exercise promotes better shoulder mobility and can help in preventing injuries by strengthening the stabilizing muscles around your shoulder joint."
How to do it:
1.Adjust to the low position, seat in neutral.
2.Hold handles in a V shape.
1.Exhale to raise the rope a little higher to the shoulder. Pause for 1~2s at the peak.
Common Mistakes:
Brace your core, don't sway your body or use body momentum.
Move 3:Cable Bent Over Reverse Fly
Why it’s great:
The Cable Bent Over Reverse Fly not only hones in on your rear deltoids but also strengthens your rhomboids and trapezius muscles, enhancing your shoulder stability and posture.
- Rear Delts Activation: By focusing on the rear delts, this exercise helps in creating a balanced shoulder development, preventing the common issue of overdeveloped front delts.
- Upper Back Strength: Engaging the rhomboids and trapezius muscles, the Cable BentOver Reverse Fly contributes to a stronger upper back, which is crucial for maintaining good posture and reducing the risk of shoulder injuries.
- Scapular Stability: This movement promotes scapular stability by requiring controlled adduction of the scapulae, which is essential for efficient and safe shoulder mechanics.
How to do it:
1.Set machine attach mounts at floor position.
2.Attach the Handles to the mounts.
3.Grab handles both sides.
1.Bent forward with a neutral spine and slightly bent knees.
2.With slightly bent elbows, retract shoulders blades.
3.Lift arms outwards and up in an arc.
Common Mistakes:
Raise the handles outwards and upwards from your chest until they reach shoulder height.
Move 4:Cable Front Shoulder Raise
Why it’s great:
The Cable Front Shoulder Raise focuses on the anterior deltoids, giving you a more defined and strong front shoulder, while also engaging the upper chest muscles.
How to do it:
1.Adjust to low and stand in a neutral position, hold the handlers in front of the body.
2.Bend the knees slightly, keep straight and lean forward slightly.
1.Raise upper arms to the shoulder level with deltoid powered.
Common Mistakes:
Drop your shoulders.
Move 5:Bent Over Wide Row
Why it’s great:
The bent over wide grip row is a multi joint exercise. By engaging the upper and lower back, glutes, hamstrings, lats, and shoulders, this exercise helps build a strong, flexible back, which is essential for maintaining good posture and preventing back pain.
How to do it:
1.Adjust to the low handle position, hold the barbell at a distance of 1.5 times of the shoulder width.
2.Bend the hips and knees slightly.
1.Exhale to pull to the upper chest with deltoid powered, with a little higher of elbow joint.
2.Make the upper arm is vertically to the body, then forearm to the ground naturally.
Common Mistakes:
Hold the barbell with a wide grip. Swing the barbell up until your elbows reach shoulder height.
Putting It All Together
So, we know what exercises to do, but how should we structure our workout? How many reps should we do to build muscle? Should we use light weights or go heavy?
As with all things fitness, the answer depends on your personal fitness goals.
A 2015 study published in the Journal of Strength and Conditioning Research states that “[multiple] sets of each exercise [are] superior to a single set of each exercise in promoting strength, muscle endurance, and muscle hypertrophy increases in upperbody musculature.” Participants performed between three and five sets of eight to 12 reps, and for beginners, that’s exactly what we’d recommend. Pick a few of your favorite dumbbell shoulder exercises, no more than five, and select a dumbbell weight you can reliably move throughout each set.
It’s okay if you’re struggling on the last few reps toward the end of your set, but listen to your body and scale accordingly. If you’re breezing through the reps with ease, you may have gone too light; whereas, if you’re struggling immediately, you likely went too heavy.
As you progress, your workout routine may become more sophisticated to support your goals.
A study published in 2002 in the European Journal of Applied Physiology provides insight on how to do this successfully. Researchers divided participants into three groups: a low rep scheme group performing few reps at a heavy weight, a high rep scheme group performing many reps at a light weight, and an intermediate rep scheme group doing some reps with moderate weight.
According to the study, “maximal strength improved significantly more for the Low Rep group.” Meanwhile, “maximal aerobic power and time to exhaustion significantly increased at the end of the study for only the High Rep group.”
With this in mind, we recommend:
- Going heavy with three to five reps per exercise if strength is your goal.
- Keeping the weight light for approximately twenty reps if muscular endurance and cardio are more your thing.
- Splitting the difference by doing eight to twelve reps per set if you’re interested in muscular hypertrophy.
For personalized fitness advice or a customized program suited to your needs, consult a qualified fitness professional, coach, or certified personal trainer.
Why Choose Speediance Digital Weights Machine?
Speediance’s digital weights offer a unique advantage, with a maximum weight of 220 lbs, allowing you to customize your workout intensity precisely. Before starting your workout, perform a strength assessment using Speediance to determine the appropriate weight for your exercises. This ensures you are using the correct weight to maximize your results and avoid injury. With Speediance, you get realtime feedback and adjustments, making it easier than ever to track your progress and stay motivated.
So, whether you're going heavy for strength, light for endurance, or somewhere in between for hypertrophy, Speediance digital weights are your perfect workout partner.
Deltoid Anatomy and Functions
The deltoid muscle is a triangular, three headed muscle that caps the shoulder and is responsible for a wide range of arm movements. It consists of three distinct regions, each with specific functions:
1. Anterior Deltoid (Front Deltoid):
- Location: Situated at the front of the shoulder.
- Function: The anterior deltoid primarily facilitates shoulder flexion, which involves lifting the arm forward. It also assists in internal rotation and horizontal adduction of the shoulder joint.
- Key Exercises: Front raises, overhead presses, and push presses.
2. Lateral Deltoid (Middle Deltoid):
- Location: Positioned on the side of the shoulder.
- Function: The lateral deltoid is mainly responsible for shoulder abduction, which involves lifting the arm out to the side. This muscle helps create the broad, rounded appearance of the shoulders.
- Key Exercises: Lateral raises, upright rows, and overhead presses.
3.Posterior Deltoid (Rear Deltoid):
- Location: Found at the back of the shoulder.
- Function: The posterior deltoid facilitates shoulder extension, moving the arm backward. It also plays a role in external rotation and horizontal abduction of the shoulder joint.
- Key Exercises: Reverse flyes, bentover lateral raises, and face pulls.
The most effective shoulder exercises activate all these regions, as well as adjacent muscle groups like the traps, triceps, upper back, and lower back.
FAQs: Shoulder Workouts With Speediance Digital Weight Machine
What is the most effective shoulder exercise?
The most effective shoulder exercise is often considered to be the Overhead Press. This exercise is highly regarded because it targets all three heads of the deltoid muscle: the anterior, lateral, and posterior deltoids. It also engages the trapezius, triceps, and upper chest muscles, making it a comprehensive upper body workout. A study published in the Journal of Strength and Conditioning Research highlights the overhead press as an essential exercise for building shoulder strength and hypertrophy due to its multi-joint nature and ability to handle heavier loads compared to isolation exercises .
What shoulder exercises hit all three heads?
To effectively target all three heads of the deltoid muscle (anterior, lateral, and posterior), incorporating a variety of exercises is crucial. Here are some exercises that accomplish this:
- Overhead Press: As mentioned, it targets all three heads and also involves supporting muscles.
- Arnold Press: This variation of the overhead press adds an additional range of motion, engaging the anterior and lateral deltoids more dynamically.
- Dumbbell Front Raise: Primarily targets the anterior deltoid.
- Lateral Raise: Focuses on the lateral deltoid.
- Bent-Over Reverse Flyes: Targets the posterior deltoid.
Combining these exercises in a workout routine ensures that all parts of the deltoid muscle are adequately stimulated, promoting balanced shoulder development.
Are Dumbbells Or Barbells More Effective At Training Shoulders?
Both dumbbells and barbells are effective for shoulder training, but they offer different benefits:
- Dumbbells: Provide a greater range of motion and require more stabilization, which can lead to better muscle activation and balanced development between sides. They are excellent for isolation exercises like lateral raises and provide versatility in movements like the Arnold press and front raises.
- Barbells: Allow for heavier lifting, which is beneficial for building strength and mass. The barbell overhead press is a staple for overall shoulder strength and can help in progressively overloading the muscles more efficiently than dumbbells due to the ability to add more weight incrementally.
A study comparing dumbbell and barbell presses found that both methods are effective, but dumbbells may activate stabilizing muscles more due to the independent nature of each arm's movement .
What other exercises can the Speediance Digital weight machine be used for besides shoulder training?
The Speediance Digital Weight Machine is versatile and can be used for a wide range of exercises beyond shoulder training, including:
- Bench Press
- Chest Flyes
- Incline Press
- Lat Pulldowns
- Seated Rows
- Bent-Over Rows
- Squats
- Deadlifts
- Leg Press
- Bicep Curls
- Tricep Extensions
- Hammer Curls
- Ab Crunches
- Russian Twists
- Planks
The digital weight system allows for precise adjustments in resistance, real-time feedback, and customized workout programs, making it suitable for comprehensive full-body training. Its ability to simulate different resistance levels and track progress helps users optimize their workouts for strength, hypertrophy, endurance, or specific sports training.
