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Exercising helps achieve good body posture, strength,balance and get muscle mass. You can build shoulder muscles in the comfort ofyour own home just by using your body weight and dumbbells.

Pull Ups

Place your hand on the pull up bar and let your legs hangloosely. Your hands should be at shoulder width apart. Start pulling yourselfupwards until your chin is a little over the bar level. Stay in this position for a second and thenslowly lower yourself to the starting position. Concentrate on your shoulder muscleswhile doing this exercise. Preform three of four sets with 8 to 10 repetitions.This exercise will also build muscles on your arms, back and chest.

Push Ups

This is probably the best body weight exercise for your upperbody. Place your hands on the floor, a bit more than shoulder width apart, withyour fingers pointing forward. Extend your legs behind you so your feet areresting on your toes. Keep your back straight all the time. Start lowering yourbody towards the floor until your chests are just a few inches over the floor.Stay in this position for about a second and then slowly return to the startingposition. You must do 20 repetitions of this exercise in 3 sets.

Lateral Raises

Stand straight, with your legs at shoulder width apart, and yourarms hanging beside your body. Start lifting your arms until they get in theposition parallel with the floor. Stay in this position for a two or threeseconds and then slowly return to the starting position. Do 20 repetitions in 3 or4 sets.

Front Deltoid Raises

Like in previous exercise, stand straight with your armshanging beside your body and feet at shoulder width apart. Start lifting your armsin front of you, parallel with each other, until they are parallel with thefloor. Stay in this position for 2 or 3 seconds and then gradually get back to the starting position. Do this exercise with 20 repetitions in 3 or 4 sets.


Take two stable and heavy chairs of the same height. Placethem back to back so that you can fit between them. Put your hands on theirbacks, bend your legs, so they hang in the air, and slowly start to bend yourelbows and go down until your upper arms are parallel to the floor. Stay inthis position for about a second and then slowly start rising up to thestarting position. Do this exercise in 3 sets with 10 repetitions. Not onlythat this exercise will help you build your shoulder muscles, but also your armmuscles, chest muscles and back muscles.

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