4 Most Important Exercises for Shoulder Muscles
Mia Hoffmann
2026-03-21
4 min. read
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Strong and well-developed shoulder muscles are often the priority when shaping a figure. Some people opt for the latest, significantly modified exercises. In this article, however, we will focus on those exercises that have been working for many years and allow us to develop powerful shoulders through their proper execution. What are they?
Electromyography – Muscle operation during the performance of exercises
In order to adequately assess the effectiveness of performed exercises, it is advisable to consider the results of electromyographic studies. Recording muscle activity using an electromyograph allows for observing muscle activity during various exercises. The results of these studies show the mean and maximum muscle value. In the case of isolated exercises or those aimed at achieving a significant pumping effect, the mean muscle activity (mean EMG activation) will be more useful. In the case of complex exercises or those adapted to a specific sport, the highest values of muscle activity (peak EMG activation) will be of the greatest significance. However, it is important to remember that these studies are only supportive. Mechanical loading (weight) and training close to muscle exhaustion are crucial in building strength and muscle mass.
"The arm muscles consist of three actons"
"The arm muscle can be divided into three actons – anterior, lateral, and posterior. Different exercises will engage these areas to varying degrees.
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Pressing poles above the head
Pressing poles above the head is an exercise often performed by gym-goers. To perform this exercise safely, you must meet the same requirements as when pressing a bar from behind the neck, but in the pole version the range of motion will be less. This exercise has many benefits, including balancing imbalances between the sides and increasing the range of motion. The weight used during exercise will unfortunately be less than when using a bar, so progress will be more difficult. In studies of muscle activity, this exercise performs very well, the recorded values are only slightly less than when pressing the bar above the head. This difference in activity may be related to the weight used. Therefore, it can be concluded that this exercise will excellently develop the frontal and lateral portion of the deltoid muscle.
Lifting weights along the body
Recently there has been a lot of controversy over the practice of weightlifting längs des Körpers. On the one hand, this exercise is considered dangerous, but on the other hand, it is one of the best exercises aimed at developing the central and posterior biceps (despite the high activity of the biceps during the lift). What is true? When it comes to safety, we have to admit that it is an exercise with an increased risk of injury. But why is this happening? During the exercise, the arms must be positioned in internal rotation and additionally lifted. Frequently, the shoulder blade muscle can be irritated, which rubs against the bone surface due to limited space. What conditions need to be met to perform this exercise? Required are: - adequate internal rotation of the arm, - sufficient mobility in the thoracic spine. If this exercise causes pain during correct execution, it should not be performed. Sometimes this problem can be solved by using a wider power grip. During EMG studies, one of the highest activity values for the central and posterior shoulder muscle was determined. However, taking into account that there are safer exercises aimed at developing hypertrophy and strength of these parts, during which the risk of injury is significantly lower, it is recommended to perform weightlifting längs des Körpers only occasionally.
Raising arms with bars to the sides and leaning the torso
The last group of exercises are raising arms with bars to the sides and leaning the torso, characterized by high effectiveness. In the EMG studies, one of the largest activity of the lateral muscles of the shoulder was demonstrated. These were placed in second place, just behind the banding face pull exercise. Additionally, for the rear limb muscles, the value of the limbs was also increased, although the exercise is focused on the middle arm. It is worth mentioning the technical aspects. To increase safety: – one should slightly lean the torso, – one should lift the arms only to the level of the shoulders. Movements above this level can irritate the shoulder joint, – one should not use too heavy weights, the help of neighboring muscle sections will reduce muscle activity. The lifting of dumbbells in a leaning torso showed one of the best activities of the rear part of the arm muscle. There is a very small risk of injury during its execution. To avoid using too heavy loads, it is worth focusing maximally on the work of the respective muscle. It is worth mentioning that the previously mentioned banding face pull exercise during the EMG study showed the highest values for the rear acton. It is therefore advisable to perform these two exercises alternately in the training program. Through the execution of the above-mentioned exercises and the proper overloading of the muscles, one can comprehensively develop the shoulders. It is also important to ensure shoulder blade stability, which provides safety and helps with work on selected parts.
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