HERE ARE THE BEST EXERCISES TO TARGET THESE

MUSCLES:

Front Raises

Like lateral raises, front raises can be done with dumbbells or resistance bands. They target the front of your shoulders as opposed to the sides.

1. Begin with your arms down by your sides and palms facing your body while you hold the dumbbells or resistance band. Your feet should be shoulder width apart. 2. Raise your arms forward in front of you until your arms are parallel to the ground. Be sure you keep your arms straight and your wrist neutral. 3. Lower your arms back to starting position. You can do both arms at once or focus on one arm at a time.

Overhead Press

This compound exercise (meaning it targets more than one muscle group) not only works your shoulders but also works your triceps and upper back.

1. Using dumbbells, a barbell, or kettlebells, hold the weight at shoulder level with your palms facing outward and your feet shoulder width apart. 2. Press the weight overhead until your arms are fully extended. As you lift, keep your core and glutes engaged to stabilize your body. 3. Lower the weight back down to your starting position.

Lateral Raises

Also known as side raises, lateral raises target the side of the shoulders.

1. Using dumbbells or a resistance band, begin with your arms down by your sides and palms facing inward. Your feet should be shoulder width apart. 2. Lift your arms up at your sides until both arms are parallel to the floor. You should keep your elbows bent slightly to avoid straining your shoulder. 3. Lower your arms back to the starting position.

Upright Rows

The upright row targets your shoulders as well as your upper back and traps. While you might prefer to perform a row with a cable machine, it’s even more efficient to perform it with a barbell or dumbbells.

1. Start with your arms down and gripping the weight with your palms facing inward. Your feet should be planted slightly closer than shoulder width apart. 2. Draw the weight up toward your chin, keeping your elbows pointed out as you lift. Focus on using strength in your shoulders, not momentum, to perform the movement. 3. Lower the weight back down to the starting position.

PUSH-UPS

This classic calisthenic is a compound exercise targeting the chest, triceps, and shoulders. If it’s been a while since you’ve done a push-up, focus on good form. If you need to, you can modify by bringing your hands closer together or resting on your knees instead of your feet.

1. Begin in a plank position with your hands planted on the floor, shoulder width apart. 2. Keep your spine neutral as you bend your elbows and lower your body to the floor. Avoid letting your elbows flare out to the side—instead, your elbows should be at a 45-degree angle parallel to your body. 3. Once you’ve lowered your body as close to the floor as possible, push yourself back up to the starting position.