Best Shoulder Exercise Machines

Best Shoulder Exercise Machines
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The shoulders are a muscle group that consist of the front (anterior), side (lateral) and rear (posterior) deltoid muscles. The front deltoid flexes your arm inward, the side deltoid moves your arm away from your body and the rear deltoid extends your arm to the rear.

By performing different exercises, you can strengthen and shape each part of this muscle group. The ideal workout routine for strengthening and toning these muscles should include pressing, pulling and lateral shoulder exercise machines to target each area.

When beginning your strength training routine it is important to start slowly to avoid injury. It is always essential that you learn the proper form for using exercise machines to ensure that you are targeting and strengthening the correct muscles. To begin, start with a weight that is heavy enough that you exhaust your muscle after performing 12 to 15 repetitions. Once you can easily execute 12 repetitions at a controlled pace, gradually increase the weight at each workout session, working up to 3 sets of 15 repetitions.

Pressing Machines

The following pressing machines target and strengthen the anterior and medial areas.

Shoulder Press Machine

  1. Sit down in the machine with your back flat and your feet on the ground.
  2. Place your hands on the handles with your palms facing upward.
  3. Slowly press the handles overhead until your arms are fully extended with just a slight bend at the elbow. Hold for 1 second.
  4. Slowly lower the handles until you are back to starting position.

Machine Bench Press

  1. Sit down in the machine with your back flat and your feet on the ground. Step on the lever to bring the handles forward.
  2. Place your hands on the handles with your palms facing outward and your arms comfortably extended. Bring the handles toward you.
  3. Slowly press the handles away from you. Hold for 1 second.
  4. Slowly bring the handles toward you back to starting position.

Pulling Machines

The following machines focus on the pulling movement and work the posterior muscles.

Cable Crossover

  1. Position the cable arms so that they are just below your chin.
  2. Place one pulley handle in your right and one in your left hand.
  3. Slowly bring each pulley handle to the center of your chest. Hold for 1 second.
  4. Slowly raise your arms out to the sides of your body back to starting position.

Reverse Flyer Machine

  1. Sit down in the machine with your back flat and your feet on the ground.
  2. Place both hands on the handles and keep your arms extended.
  3. Slowly pull each handle toward the middle of your body until your hands almost touch. Hold for 1 second.
  4. Slowly bring the handles back to starting position.

Leverage Machines

Leverage machines involve raising your arms up directly to your front, side or rear. These are isolation exercises that target very specific muscles.

Cable Front Raises

  1. Attach a handle to the bottom of the cable machine and face away from the machine.
  2. Place your hand in the handle with your palm facing rear or downward.
  3. Slowly raise your arm forward 90 degrees and your palm is facing the floor. Hold for 1 second.
  4. Slowly return your arm down back to starting position.

Side Lateral Raise Machine

  1. Sit down in the machine with your back flat and your feet on the ground.
  2. Place the outside of your upper arms on inside of the roller pads.
  3. Slowly raise your upper arms away from your body until they are parallel with the floor. Hold for 1 second.
  4. Slowly lower your arms back to starting position.

As with any weight training routine, you must give your muscles at least one full day of rest after using these shoulder exercise machines to give them time to recover and rebuild. By consistently following a regular strength and cardio training program you will build muscle mass and enjoy the benefits of increased flexibility, bone density and a higher metabolism.

References

American Council on Exercise: Shoulder Exercises -

https://www.acefitness.org/exerciselibrary/exercises.aspx?bodypart=8

Mayo Clinic: Weight training: Improve your muscular fitness -

https://www.mayoclinic.com/health/weight-training/HQ01627

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