Shoulders are one of the smaller muscle groups of the body which contributes a lot to the body language section. People with nice and developed shoulders always look strong. Having broad shoulders won’t just make you look big but it will also make your waist look smaller. This illusion of broad shoulders and slimmer waist will make you look aesthetic and boost your sexiness ratio.
Here are some of the best exercises that will help you build those boulder shoulders you want.
1. Overhead press / Military press.
One of the basic and go-to exercises for shoulders. You can go heavy on this one. There are many different ways to do this:
- Barbell / Dumbbell
- Standing / Seated
- Normal / Behind the neck
I personally suggest normal seated overhead presses with dumbell for minimal risk of injury and maximum muscle activation. Using dumbbell will let your body do the balancing work and hence will help in core muscle engagement.
Doing this exercise seated will make sure that your spine is in a safe position and hence will reduce the risk of injury.
This exercise triggers many muscles but the primary muscles targetted by this exercise are the Anterior (front) deltoid and the Medial (middle) deltoid.
2. Front Raises.
This is the best exercise for shoulders with dumbbells.
Like the overhead press, this exercise also can be done with either dumbbells or a bar or a single plate.
I personally do front raises with the dumbbells because I like having the option to do it with both hands or alternately.
Using the bar for front raises overtime will contribute a lot in developing your body balance and hence will make your core muscles stronger indirectly.
This shoulders dumbbell workout triggers the anterior (front) deltoids. This is a great exercise to develop the thickness of the shoulders.
3. Lateral Raises.
Lateral raises completely target the medial (middle) deltoids. Hence this dumbbell shoulder workout is the best for developing the broadness and roundness of the shoulders.
You can do this exercise with light weights and still notice a lot of progress.
- Do 3 sets of 12-15 slow and controlled reps.
- Bend your elbows a bit and make sure that your wrist does not go above the elbow level.
4. Upright rows.
Again you get a lot of freedom around Upright rows as you can do this exercise with either barbell or dumbbells or cable etc.
This is a compound exercise that means it focusses on multiple muscles and not just one. The primary muscles involved in the upright row are the upper trapezius, deltoids, and biceps. The upper trapezius and deltoids work together to lift your shoulder girdle and raise your arms, while the biceps work to flex the elbows.
This exercise also is helpful in developing the girth of the neck.
Be careful with this exercise as your shoulder joints are not in a safe position while performing this exercise. So perfect form with lightweight is what you should focus for. If you have any shoulder injury problem, then staying away from this exercise is the best choice.
Focus on lifting your elbows above your wrists to achieve the peak contraction of the muscle.
This exercise also targets the traps.
5. Face pulls.
This is one of those shoulder cable workouts that people often skip or avoid doing. This is the best exercise you can do to develop your posterior(rear) deltoids.
Going too heavy for face pulls will result in the involvement of your lower back to completely the which is not what we want and it can also cause injury. So do face pulls with lighter weights and a perfect range of motion.
Well, there is an alternative for this exercise which you can perform is … Bent over reverse flies ( A bit of a comfortable position while performing the exercise ).
Easiest exercise among all and yet the best for building those stunning traps. The range of motion for this exercise is small, which makes doing this exercise super easy and also reduces the chances of going wrong with the form.
You can really go heavy on this one.
Try doing shrugs with the heavier weights twice a week or after every shoulder workout and you’ll see your traps growing in no time. This will make your shoulders look dope.
These all the above exercises are some of the best shoulders exercises.
Try this for your next shoulders workout.
This sample workout is one of the few best shoulder workouts which I have experienced to be effective for muscle growth.
- Stretch your shoulder muscles with suitable stretchings.
- Warm-up with 1 or 2 sets of pushups to get the blood flowing through your shoulders.
- Heavy seated overhead dumbbell press : 3 sets each of 10-12 reps.
- Dumbbell front raises : 3 – 4 sets of 10 – 15 reps each.
- Dumbell lateral raises: 3 – 4 sets of 10 – 15 reps each.
- Upright rows: 3 sets of 15 reps each with decent weight.
- Face pulls : 3 sets of 12 reps each.
- And then finish the workout with Heavy Shrugs: 3 sets of controlled heavy 12 reps each.
Try doing this workout twice a week to get the most out of it. Remember that if your diet and recoveries are shit … then it does not matter what workout you do, you ain’t gonna see no progress.
So consider reading ‘How to build muscle?’ for a detailed guide on diet, recovery, and workout for building muscles.
You can try combining some of the above exercises to design your own few best workouts for shoulders.
Note: You can add any other push muscle workout along with this workout.
- Shoulder + Chest workout
- Shoulder + Triceps workout
- Shoulder + Chest + Triceps workout