Sculpted Shoulders look great on both men and women. Here are a few shoulder exercises to build mass to those deltoids.
Man or woman, everyone needs to train their shoulders. For men…having big, broad shoulders shows strength and masculinity. For women, toned and shapely shoulders are just sexy! When women wear dresses or tank tops, their shoulders are always exposed so it’s important they incorporate a shoulder workout into their routine. Strong shoulder muscles improve your posture and just give you an overall better look in your whole physique.
Anatomy of the Shoulders
The shoulder, also called the deltoid, is pretty much a big, ball and socket joint. You shoulders consist of the anterior deltoid, lateral deltoid, and posterior deltoid. In order to get big, shapely shoulders, you must work out each part of the deltoid. The anterior deltoid is located in the front of the shoulder. The lateral deltoids are the located on the sides of the shoulder and the posterior deltoid, as I’m sure you guessed, is located in the back of the shoulder.
Before beginning these shoulder strengthening exercises, it’s important to warm up. Perform 10-15 minutes of light cardio then do some dynamic stretches focusing on the shoulders.
Stand up tall with your back straight and shoulders back. Hold both of your arms out at your side a little lower than shoulder height. Slowly begin to swing your arms in front of your body, as if you were to hug yourself. Repeat this motion continuously for about 20-30 seconds.
Standing up straight, place your hands on your shoulders. Keeping your elbows bent, begin rotating your shoulders in a circular motion in one direction. Repeat this movement for a couple of reps and reverse the direction.
1. Shoulder Press
This shoulder strengthening exercise focuses on your anterior deltoid. The secondary muscle working is your lateral deltoid. This move can be performed standing but if you are lifting heavier, it is recommended to perform it sitting with a back support.
2. Anterior Raises
The anterior raise focuses solely on the anterior deltoid. All you need is a set of dumbbells. This move is difficult so it is recommended to choose a weight that is a little lighter than what you would lift for the shoulder press.
3. Lateral Raises
Yep, you guessed it…raises that work the lateral (side) delts! This move is very similar to the anterior raise but instead of bringing your arms to the front of your body, you are going to bring them out to the sides.
Muscle Shred Quick Tip #1
4. Bent over Rear Delt Fly.
This move targets the back of your shoulder, the posterior (rear) deltoid. It also works the lateral deltoids. It’s a really great move that will definitely show improvement in your shoulders.
5. Upright Row
This move targets the anterior and lateral deltoid muscles. You can do this shoulder exercise with a pair of dumbbells or a barbell.