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Complete Guide To Building Your Shoulders

Publish date: 20/07/2013

Building up your Shoulders is an important aspect of bodybuilding and will take you on the road to creating a perfect body. There are three sides of the shoulder including the front, back and middle. Some people are born with broad shoulders while others create broad shoulders through exercise and weight lifting.

Shoulders are considered to be the most commonly used muscle of the upper body. For every physical action that involves the upper body, the shoulders come into play. One of the salient aspects of the shoulder is that it undergoes 360 degrees of rotation.

Let’s take a look at the various aspects of shoulders including shoulder exercise and routines to understand how you can develop your shoulder.

Shoulder Anatomy - The Deltoids

Shoulder can be divided into 3 parts: posterior, middle, anterior.

Anterior Part of Shoulder:

Location: Front
Function: Medial Rotation, Flexion
Recommended Exercise   for the front: Barbell Shoulder Press

Middle Part of Shoulder:

Location: Middle
Function: Arm Abduction
Recommended Exercise for the middle part: Dumbbell Side Laterals

Posterior Part of Shoulder:

Location: Back
Function: Lateral Rotation and Extension
Recommended Exercise for the back: Dumbbell Reverse Flye

From the above information, you can understand that the shoulder comprises three muscles groups. A number of bodybuilding beginners use chest exercises like chest press to work out their shoulder but the truth is that a shoulder workout requires a different set of exercises.

Bench presses and shoulder presses are another form of shoulder workout used by beginners. Shoulder presses work majorly on the front part (anterior), while the middle and back (posterior) portions of the shoulder girdle suffer from lack of exercise. This can not only create an imbalance but also lead to injury. If the middle and posterior portions of the shoulder are not developed then they will look narrow from the sides and the front.

Shoulder Workout and Training

Since the shoulder girdle has the ability to rotate 360 degrees, exercises can be carried out in various angles using machines, free weights, and cables. The most recommended would be to use a low rep range like 4-6 along with compound pressing exercises. You can also use a moderate rep range like 8-12 for any isolation workouts.

Now let’s take a look at the top shoulder building workout:

Shoulder exercise-1

One Arm Side Laterals
Barbell Shoulder Press
Lying Rear Delt Raise
Front Plate Raise

Shoulder exercise-2

Reverse Flys
Push Press
Seated Side Laterals
Side Lateral Raise

Shoulder exercise-3

Dumbbell Shoulder Press
Seated bent over rear delt raise
Barbell Rear Delt Rows
Standing Low Pulley Deltoid Raise

Shoulder exercise-4

Bent Over Low Pulley Side Laterals
Arnold Press
Front Dumbbell Raise
Laterals Lying One Arm Lateral Raises: With each arm

Shoulder exercise-5

Side Lateral Raises
One Arm Side Laterals
Reverse Flys
Standing Military Press

One of the important things to understand here is that shoulder exercise if not conducted properly can cause severe injury leading to surgery as well. The important thing to understand here is that you need to take care of your shoulders and at the same time, lift heavy and lift hard so that your shoulders can grow.