When it comes to building an impressive physique, it's impossible to ignore the importance of well-developed shoulders. Not only do strong shoulders contribute to a broad and powerful upper body, but they also play a crucial role in many functional movements, from pushing and pulling to carrying and throwing. In this blog, we'll take a look at the top 4 shoulder exercises for building muscle.
1. Lateral Cable Raises
Lateral cable raises are an excellent exercise for building the lateral head of the shoulder muscles, also known as the deltoids. This exercise is performed using a cable machine with a low attachment, and can also be done with resistance bands if you don't have access to a cable machine. To perform this exercise:
Attach a handle to a low cable machine.
Stand facing perpendicular to the machine with your feet shoulder-width apart, and grasp the handle with the arm furthest from the machine - reaching across your body.
Keeping your elbow close to your sides, pull the handle across your body and up towards the ceiling, stopping when the handle is at shoulder height.
Lower the handle back down to your side (not all the way back to the start) and repeat for your desired number of reps. Then rotate and switch hands.
Lateral cable rows are an effective exercise for building both size and strength in the shoulders, and can also help to improve posture by strengthening the muscles in the upper back.
2. Dumbbell Shoulder Press
The dumbbell shoulder press is a classic exercise that targets the entire shoulder muscle, as well as the triceps and upper chest. This exercise is performed seated, and is typically done with dumbbells, although it can also be done with a barbell or machine. It’s also a staple exercise in my bulking workout routine. To perform this exercise:
Sit with your feet shoulder-width apart, and hold a dumbbell in each hand at shoulder height, with your palms facing forward.
Press the dumbbells up overhead, keeping your elbows close to your ears and your palms facing forward.
Lower the dumbbells back down to shoulder height and repeat for your desired number of reps.
The dumbbell shoulder press is an excellent exercise for building both size and strength in the shoulders, and can also help to improve shoulder stability and range of motion.
3. Reverse Cable Flys
Reverse cable flys are an effective exercise for targeting the rear (posterior) head of the shoulder muscles, which are often neglected in many shoulder workouts. This exercise is performed using a cable machine with a high attachment, and can also be done with dumbbells or resistance bands. To perform this exercise:
Attach a handle to a high cable machine, and stand facing away from the machine or band.
Grasp the handle with an overhand grip, with your palms facing down.
Keeping your arms straight, pull the handle out to the side and down(diagonal motion), squeezing your shoulder blades together as you do so.
Lower the handle back down to the starting position and repeat for your desired number of reps.
Reverse cable flys are an excellent exercise for building size and definition in the rear delts, as well as improving overall shoulder strength and stability.
4. Barbell Upright Rows
Barbell upright rows are another classic shoulder exercise that targets the front and side heads of the shoulder muscles, as well as the upper back and trap muscles. This exercise is performed using a barbell, and can also be done with dumbbells or a cable machine. To perform this exercise:
Begin by standing with your feet shoulder-width apart, with your toes pointing forward, and your knees slightly bent. Hold a barbell with an overhand grip, with your hands about shoulder-width apart. Keep your arms straight and the barbell in front of your thighs.
Start the movement by lifting the barbell up towards your chin, keeping it close to your body. As you lift, bend your elbows outwards, with your upper arms parallel to the floor.
When the barbell reaches the level of your chin, pause for a second, and then lower it back down slowly to the starting position, keeping your arms straight.
Repeat the movement for your desired number of repetitions, keeping your back straight and your core engaged throughout the exercise.
When you're finished, carefully place the barbell back on the floor or on a rack.
Keep your shoulders down and back, and avoid shrugging them up towards your ears. Keep the barbell close to your body, and avoid swinging it or using momentum to lift it up. Start with lighter weights and gradually increase as you become more comfortable with the movement.
In conclusion, shoulder exercises are a crucial aspect of any fitness routine, especially my favorite 5-day workout plan, which is great for putting on strength and muscle. With consistency and dedication, shoulder exercises can help to improve overall upper body strength and fitness, leading to a healthier and more active lifestyle.
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