Shoulder raises

Synonyms in the broadest sense

Neck training, strength training, muscle building, bodybuilding,

introduction

The neck muscles are formed by the trapezoidal muscle (M. trapezius). This is divided into three areas. The descending part of the trapezoidal muscle represents what is known as the “bull's neck” in weight training. This muscle is contracted by lifting the shoulder blades. In order to optimally train the neck muscles, this exercise must be trained in isolation. Not the neck press, but the shoulder raise is the best exercise for the neck muscles.

The targeted training of the neck muscles requires a relatively large amount of effort with little effect. Neck muscle training is therefore not used in health sports. Furthermore, strongly developed neck muscles are often considered to be less aesthetic, and many fitness athletes therefore completely forego training this muscle group.

Figure shoulder muscles

Shoulder muscles

1. Scapula-hyoid bone muscle -
   Omohyoideus muscle
2. Anterior stair muscle -
   Scanelus anterior muscle
3. Head turner -
   Sternocleidomastoid muscle
4. Collarbone - Clavicle
5. Deltoid - M. deltoideus
6. Raven bill process upper arm muscle -
   Coracobrachialis muscle
7. Subscapular muscle -
   Subscapularis muscle
   (second layer)
8. Two-headed upper arm muscle
   (Biceps) - M. biceps brachii
9. Pectoralis major -
   Pectoralis major muscle
10. Scapula lifter -
    (second layer) -
    Muscle levator scapulae
11. Upper bone muscle -
    Muscle supraspinatus (second layer)
12. Scapula bone -
    Spina scapulae
13. Small round muscle -
    Muscle teres minor
14. Subbone Muscle -
    Muscle infraspinatus
15. Large round muscle -
    Muscle teres major
16. Trapezius -
    Muscle trapezius
17. Broad back muscle -
    Muscle latissimus dorsi
    
    Rotator cuff
    = 4 muscles (7th + 11th + 13th + 14th) -
    covered by the deltoid

You can find an overview of all Dr-Gumpert images at: medical illustrations

Trained muscles

• descending part of the cap muscle / trapezius muscle (M. trapezius)
• Scapula lifter (M. levator scapulae)

Description shoulder raises

The shoulder raise can be done as a dumbbell exercise or as a barbell exercise. The latter, however, is used on the multi-press because of the high training weight.

In order to lift the dumbbells to the side of the body and thus prevent injuries to the lumbar spine, the training should be done with shoulder lifts with dumbbells.

The athlete stands in a step position, the upper body is slightly bent forward. The arms are nearly stretched out, but not maximally. The head is an extension of the spine. The shoulder blades are raised like a shrug and then lowered again. Since high tensile forces act on the wrists, this exercise is not recommended if you have complaints in this area.

Modifications

Training with the Olympic pole is only recommended for very experienced athletes, as the weight is held in front of the body and the tensile loads on the lumbar spine are very high and the coordination requirements increase as the weight increases. Training on the multi-press is more suitable. The athlete stands in a crotch position, similar to the dumbbells, but the upper body is straight.