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Shoulder Workouts - 11 Best Shoulder Workouts For Men
Shoulder Workouts - 11 Best Shoulder Workouts For Men
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Believe it or not! Shoulders are the most important muscle of your upper body. It is
the key muscle that provides you bigger, better and wider upper body structure.
Shoulder are delicate and complicated joints that plays vital role in your workouts.
You should be really careful with the weights while performing shoulder workouts.
Warm-up your shoulder joints before jumping into workouts or injuries may easily
catch-up to your shoulder joints.
Shoulder consist of three major muscle i.e. front delts (anterior), side delts (medial)
and rare delts (posterior) which you equally workout with care.
Here i have collected 11 best shoulder workouts for each of your shoulder muscle
for getting bigger and better shoulders.
1. Seated Dumbbell Press
Seated dumbbell press is the most common shoulder workouts used to strengthen
the muscles of shoulders. With the correct movement and position during this
workout targets your posterior, anterior and overall muscle of shoulder.
2. Lift the dumbbell one by one using your thighs up to shoulders at each side.
3. Put the dumbbells at 180 degree with your shoulder side delts.
4. Now, lift up your dumbbells until your arms are straightly upwards.
5. After a second, get back to the initial position bringing down your dumbbell in
180 degree.
6. Repeat the step 4 and 5 until you are done.
1. Keep your elbows straight with your shoulders maintaining 180 degree.
Seated front barbell press is a perfect mass building exercise and one of my
favorite shoulder workouts. It's better if you perform this workout in smith
machine as it feels more comfortable in maintaining balance and lifting heavy
weights. This workout targets your front delts along with triceps muscle.
How to perform seated front barbell press step by step:
1. Manage your smith machine with equal weight on both side and get your bench
at the center of machine.
2. Grab the barbell slightly wider than your shoulder keeping your head and back
straight.
4. Get down the barbell slowly just below your chin and above the upper chest.
5. Push up the barbell back to the initial position and repeat the process of up and
down.
1. Control the weight equally with both arms throughout the workout.
3. Arnold Press
Arnold press is named after the Greatest Bodybuilding "Arnold Schwarzenegger"
as it was invented by arnold himself. It was his favorite shoulder workouts that
targets both side of front heads of delts. It was best way to build bigger delts.
2. Initially place your dumbbell bending your elbow as shown in above image.
3. After that, rotate your arms lifting both the dumbbells until your arms are on the
top as shown in above image.
1. Rotate the arm slowly until it reaches to the top. Do not rotate fast.
Dumbbell lateral raise is a great workout for your side delts. It will burn your delts
muscle as it is an isolation exercise for strengthening your shoulder muscle. It is
also one of my favorite shoulder workouts which i never miss during my shoulder
routine.
2. Raise your both arms at the side up to your shoulder level maintaining a big C
in shape.
4. Now, raise your arms on both side until they are at your shoulder level.
5. Slowly get down your arms and repeat the process multiple times.
Things to remember during bent over dumbbell raise:
1. Grab light dumbbell when you begin the workout as it is really difficult to
perform perfectly even in multiple try.
1. Place your cable pulley at the top of cable machine including rope on pulley.
2. Grab the rope on each side and place your one foot a step behind for support.
3. Now, pull the rope towards your face making your elbow wide open.
4. Hold a second and release the rope slowly and continue the process.
7. Dumbbell Shrugs
Dumbbell shrugs targets your trapezoid muscle which connects your shoulder with
neck. It is really simple exercise that involves a pair of dumbbell. Trapezoid
muscle is also known as (Trap muscle) because this muscle builds by trapping of
muscle between shoulder and neck.
2. Get your shoulders as high as you can aiming to trap your trapezoid muscles
between shoulder and neck without moving your any other muscle.
3. Hold a second and slowly release the pressure on your trapezoid muscle.
One arm dumbbell front raise is really good shoulder workouts for your front
(anterior) delts. It is simple workout where you lift your arms at the level of your
shoulders.
1. Grab a pair of dumbbells on each of your arms and stand straight with upright
chest.
2. Raise your arms one by one until it reaches the height of your shoulder.
3. Hold a second at that moment and slowly lower down your arm and raise
alternatively.
1. Pick a barbell and place it on the bench then put equal amount of weight on
each side of barbell.
2. Now, show your back to the barbell and grab the bar in reverse grip.
3. Stand slightly inclined and raise your shoulder rare delts only to execute this
workout.
4. Hold a second and slowly get down the shoulder and repeat the process.
1. Get a straight bar with equal weights attached on both side of barbell.
2. Grab a barbell with normal grip and stand straight getting your chest-up.
1. Get a straight bar and load equal amount of weights on each side of barbell.
Remember to lock the weights.
3. Now, firstly, get the barbell up to your neck bending your elbows.
4. Then, lift the barbell higher above your head making your hands straight.
5. Hold a second and lower down the barbell to the ground and repeat the process.
2. Make it two step process first up to the neck and second above the head.
Conclusion
To get perfectly toned and bigger shoulder muscle follow these shoulder workouts
alternatively. Make sure you include all variety of muscle targeting workouts.
Don't go for similar muscle workout at the same day. You have to work every part
of your muscle with equal participation.