How to perform: Sit on a bench with a back, hold the bar at shoulder level, palms facing forward. Push the bar up until your arms are fully extended, then lower in a controlled manner.
Benefits: The exercise targets the anterior and middle deltoids, helping to increase shoulder strength and muscle mass.
Equipment: Barbell and weights.
Dumbbell Lateral Raise
How to perform: Stand straight, holding a dumbbell in each hand, arms at your sides. Raise your arms out to the sides, keeping them slightly bent at the elbows, until they are at shoulder level. Lower in a controlled manner.
Benefits: Strengthens the lateral deltoids, improving shoulder width and definition.
Equipment: Dumbbells.
Cable Face Pulls
How to perform: Attach a rope to the machine and set the cable at face level. Grasp the rope with both hands, palms facing down. Pull the rope toward your face, keeping your elbows raised, until your arms are at shoulder level.
Benefits: It works the posterior deltoids and upper back, improving posture and preventing injuries.
Equipment: Device with cables and rope.
Dumbbell Front Raises (Front Raise)
How to perform: Stand straight with a dumbbell in each hand. Raise each arm in front of you until it reaches shoulder level, then slowly lower it.
Benefits: It targets the anterior deltoids, helping to increase muscle mass on the front of the shoulders.
