1. Shoulder deltoid muscle formed three discrete sets of muscle fibers, often referred to as discrete head.
a. The Anterior Deltoids are commonly called Front
Delts.
b. The Lateral Deltoids are also called Middle Delts or
Side Delts.
c. The Posterior Deltoids are commonly called Rear
Delts or Back Delts.
2. The rotator cuff is a group of muscles and their tendons that act to
stabilize the shoulder.
a. Supraspinatus Muscle
b. Infraspinatus Muscle
c. Teres Minor Muscle
d. Subscapularis Muscle
These muscles are important for building shoulders and there are some
free-hand workouts for warm-ups and dumbbell workouts for building muscles.
Workouts for warm-ups
1. Push-ups
30 seconds to 2 minutes of 3 sets, rest between sets 1-3 minutes.
2. Inchworm Push-ups
30 seconds to 2 minutes of 3 sets, rest between sets 1-3 minutes.
3. Prone Arm Circle
15 seconds to 3 minutes of 2 sets, rest between sets 1-5 minutes.
4. Plank
15 seconds to 5 minutes of 3 sets, rest between sets 1-3 minutes.
5. Reverse Plank
15 seconds to 3 minutes of 2 sets, rest between sets 1-5 minutes.
Workouts with Dumbbell
1. Seated Dumbbell press
8 to 12 repetitions of 3-5 sets, rest between sets 15 seconds to 1
minute.
2. Arnold Press
6 to 12 repetitions of 3-5 sets, rest between sets 30 seconds to 1
minute.
3. Lateral Raises or Side Raises
6 to 12 repetitions of 3-5 sets, rest between sets 30 seconds to 1
minute.
4. Bent Over Fly
8 to 12 repetitions of 3-5 sets, rest between sets 15 seconds to 1
minute.
5. Bench Reverse Fly
6 to 12 repetitions of 3-5 sets, rest between sets 30 seconds to 1 minute.
Alternative
Bent Over Row
8 to 12 repetitions of 3-5 sets, rest between sets 15 seconds to 1
minute.
Note : Beginner should start with Moderate Dumbbell Weight for All
Workout (Moderate Weight Range 5 KG to 15 KG or 10 Pound to 30 Pound. First
start with 5 KG or 10 Pound Dumbbell weight for 6 weeks, then gradually
increase the weight of Dumbbell.)
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