What excercise can i do to build my shoulders up?

Question

Explain the excercise in case i'm not familiar with it please. Keep in mind i have barbell and dumbells, no bench ok.

Answer 1

military press, dumbell press, upright barbell rows, front dumbell raises, lateral raises, bent over dumbell raises. that covers it all.
military press- stand with barbell in hands, press barbell over your head, lower to chin level. repeat for 8-10 reps, 3-4 sets.

dumbell press- same idea, only using dumbells, you can stand or sit in a sturdy chair.

upright rows- stand up, gripping barbell at aproximately shoulder width, raise bar to chin, lower back down to waist, keep bar close to body during movement

front raises- stand up, holding dumbells, raise dumbells in front of you, keeping arms straight in front- raise to eye level, lower, repeat.

side raises- same as front but lift to side.

check out bodybuilding.com for good exercises and lifting routines.. they are one of the best sites out there

Answer 2

Compound exercise.

try this routine.

a) 3 x 12 Barbell Front Shoulder Press
b) 3 x 10 Dumbell Upright Row
c) 3 x 10 Standing Dumbell Side Deltoid Raise
d) 2 x 10 Shrugs

a) Stand with your back straight, your feet shoulder width apart, your knees slightly bent. Hold a barbell with an overhand grip, with your hands shoulder width apart. Bend your elbows and raise the bar to shoulder level. keep your elbows pointing down, and your chest high. Press the barbell over your head, using total control. Hold for a second, slowly lower to chest level, and repeat.

b) stand with your feet shoulder width apart, and your knees slightly bent. Hold a dumbell in each hand, with yout arms extended so that the dumbells touch your upper thighs. Allow your shouldrs to relax slighlty, but dont slouch. Pull the dumbells straight up toward your shoulders. Your elbows should point up and out. Hold breifly then lowere the weights to the starting position.

c) Stand straight, with your feet shoulder width apart and your knees slightly bent. Hold a dumbell in each hand, with your arms hanging at your sides. Your palms should face your upper thighs. lean forward slightly at the waist, keeping your shoulders back and your back straight. With your elbows slightly bent, raise your arms up and out to the sides until they reach slightly above shoulder level. your palms should be facing the floor. hold for a second, then slowly return to the stating position.

d) Stand straight with your feet shoulder width apart and your knees slightly bent. Hold a dumbell in each hand, letting your arms hang alongside your body. Your palms should face your body. make sure your shouldrs are back and relaxed. Shrug your shoulders as high as they'll go, keeping your head still and your chin slightly tucked. Hold for a second, then slowly return to starting position.

Hope those delts grow buddy.

Scoob

Answer 3

You need some sort of bench. A garden chair will do.

Lean back and make rotating motions with your stretched arm. Make sure you do some with your fingers pointing up and some down. Start with nothing in your hand. Get a feel for the muscle you are working. Can be done standing up and facing down. Do all for optimal effect.