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Do you know the 5 best exercises to train shoulders?

One of the great forgotten when training the upper body are the shoulders. Thus, Cristian Serra Hernandeztrainer and nutritionist at Spanish yoga studio Blue Bamboo Studiohas developed a simple routine focused on this part of the body.

Having strong shoulders has multiple advantages: you will be able to hold and lift more weight, you will improve your posture (great if you spend a lot of time in front of the computer), you will prevent injuries in the area and increase your self-esteem. But what is the best training for the area?

When we start training, it is normal to feel lost about what type of exercises will help us. meet our objectives to perfection. Establishing this type of routine is complicated, so it is best to follow the advice of an expert.

Coach Cristian Serra suggests 5 exercises to train upper body strength and, specifically the shoulders.

This session serves as general trainingcan also be useful as transfer work for those who do other types of sports like surfing or swimming.

It must be taken into account that each exercise will consist of 10 repetitions on each side and a total of five series. The rest time between round and round will be 1 minute. For materials, you will only need an elastic band and your own weight.

Unilateral Hip Flexion Row

The first exercise that the expert recommends is the unilateral hip flexion position row, that is, we will work with one hand and then with the other. To get into position you must put the tape stretched out on the floor.

Next you will step on it with both feet and hold the ends with your hands. With your back straight, you should do 10 repetitions with each arm, trying to bring your elbows towards your hips.

Unilateral Hip Flexion Position Row

Blue Bamboo Studio

dynamic plank

The second exercise is a core exercise with a dynamic plank. In this activity you will adopt the plank position and walk with your feet as much as you can, but without losing the straightness of your back or sinking it.

You must keep your core and glutes active. If planking with straight arms requires a lot of effort, you can do it with your elbows resting on the floor. This exercise also consists of 10 repetitions.

Lateral raises

The next exercise is lateral raises. To do it you can choose between dumbbells or rubber. You must raise your arm laterally and return to your starting position.


We all know this famous exercise, but for it to have an effect we must do it correctly. It must be taken into account that the width of the hands must be below the shoulders, the fingers separated must serve as a base and, when lowering, we must try to rotate the hands outwards.

The separation of the feet should be as small as possible to better work the gluteal area. In addition, the trunk must assimilate the plank shape and the shoulder must extend when doing the push-up.


Crossing the tape and holding it with your feet, you will have to raise the rubber with your elbows close to your body and return to your original position. As in the rest of the exercises, you must also repeat this 10 times.


Blue Bamboo Studio

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