Our shoulders are one of the most used parts of our body, we use them in almost all body movements. Developed shoulders are the key to completing a balanced physique and achieving that broad shoulder look that everyone is looking for. If you've been working on your shoulders for a long time and aren't going far away from your fitness goals, these shoulder exercises will help you get those big, broad shoulders that everyone wants.
Before embarking on our “Shoulder Workout Plan” it is important that you understand that when trying to achieve a fitness goal you should also focus on your diet, supplements, and rest. , any training program without proper nutrition and rest cannot help. the results you are looking for. Now let's go straight to our training plan.
10 Best Exercises For Boulder Shoulders
1. Standing Straight-Bar Military Press
This exercise works hard on your shoulders, over the years, after trying many shoulder exercises this one has been on my list of permanent shoulder exercises, I do this exercise every day. The Standing Dumbbell Shoulder Press is an amazing exercise that targets lots of muscles and increases your core stability.
Most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps, and traps.
2. Dumbbell Upright-Row
This is another great exercise for your shoulders, a very effective movement that targets your lateral deltoids and trapezius as the primary motors, as well as your front deltoids, rhomboids, and teres minor as synergists. By adding this lift to your repertoire, you will be working the majority of your shoulder and upper back muscles in a compound motion.
Add this exercise to your shoulder training routine and note the results within 4 weeks.
3. Seated Dumbbell Press
This exercise puts maximum pressure on your shoulders, produces significant growth in the shoulder, triceps, and upper chest. Since this exercise uses dumbbells, you can hold and maneuver the weights more freely than with a barbell. And so, the dumbbell press hits the lateral deltoids more intensely than the dumbbell shoulder press movements.
The results include a better developed external deltoid head that gives you more styled shoulders and a deeper V-shaped appearance. This is a must-have exercise if you are looking to gain mass in your shoulders.
4. Reverse Fly
This exercise helps build and strengthen the posterior deltoid muscles, resulting in a strong upper back. Plays a key role in keeping the shoulders in balance with the rest of the body.
By performing this exercise in a seated position, you will achieve more repetitions with maximum intensity. Another very beneficial exercise for the growth of your shoulders.
5. Cable Upright-Row
Many people underestimate the power of this exercise, this exercise is one of the best multi-joint exercises for the shoulders, a compound movement that targets all three delt heads with emphasis on the front and middle heads.
6. Lateral Raise
Everyone is familiar with this shoulder exercise, but to get the most out of this exercise, perform this exercise between other sets of exercises. You will be amazed!
7. Dumbbell One-Arm Shoulder Press
This exercise requires a lot of strength, if you are a beginner try to familiarize yourself with not using heavy dumbbell, once you have built up the strength you can start adding weights. This particular movement will make you gain lean mass on your shoulders and make them wider.
8. Shoulder Press Machine
The shoulder press primarily targets the anterior deltoid as well as the medial deltoid heads. This exercise activates a range of muscles in the shoulder, with a converging motion for the most efficient development. Another great one for the general shape of your shoulders.
9. Arnold Dumbbell Press
I'm sure almost everyone knows Arnold (the god of fitness). This exercise is one of his favorite shoulder exercises. This exercise puts so much pressure on the muscles in your shoulders, helping them to gain mass and give that round shape.
10. Cable One-Arm Front Raise
If you ask a fitness trainer for a shoulder workout they will mention this exercise and they are right! This exercise is super effective for growing your shoulders, this exercise helps you build that perfect front and upper shoulder.
I have seen people perform this exercise in a completely incorrect form. When performing this exercise, do not use your lower back to fuel the movement. Use controlled movements to lift with your delts, avoid bending your elbow during the exercise.
There you have it, these are "the 10 best shoulder exercises" you need for maximum muscle growth in your shoulders.
To get the most out of this training program, eat an appropriate diet and rest. For your safety, wear training clothes while performing weight lifting exercises.
Related article: 6 Exercises for Shoulder Strength and Stability
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