Want to build bigger, stronger shoulders? Trying to get that perfect V-shape? Having big, well shaped shoulders is just as important as building your biceps! Your shoulders are made up of three heads – the anterior – the front delt, Lateral – the side delt and posterior – the rear delt. Learn more about these heads here . To get the results your looking for you need to work all three of them, along with the upper back trapezius muscle. We’ve got the perfect shoulder workout for you that hits all of these muscles effectively for a satisfying workout that adds serious size to your shoulders!
Barbell Shoulder Press
The prime mover in the overhead press are the anterior/medial deltoids, which are the front/center part of your shoulder muscle. In addition, the overhead press will strengthen the posterior deltoids.
8 Reps, 3 Sets
Seated Dumbbell Overhead Press
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.
15 Reps, 3 Sets
Seated Bent-Over Rear Delt Raise
Don’t bounce your back up and down. Bouncing will make you use momentum which doesn’t sufficiently challenge the rear delt. It also might increase the risk for injury. Bouncing the back is usually caused by too much weight, so use lighter weights to prevent this.
Keep your shoulder blades flat. Perform the movement with arms perpendicular to your torso. Pushing your arms too far back will engage your back muscles, making the exercise less effective!
10 Reps, 3 Sets
Front Cable Raise
Assume a shoulder width stance with the cable running between your legs. Inhale, brace your abs and raise the arm vertically while keeping the elbow slightly bent. Don’t lean back as you raise your arms – Keep the motion under control and don’t rely on momentum!
1o Reps, 3 Sets
Cable Rear Delt Fly
When getting into position, move a step or two back so that the weights will raise a little off the stack. This way the tension will stay on your delts the whole time, allowing you no resting point!
10 Reps, 3 Sets
Side Lateral Raise
The side lateral raise primarily targets the lateral head of the deltoid, enabling you to isolate the muscle groups. Specifically, lateral raises are considered the best exercise available for working the lateral head of the delts.
10 Reps, 3 Sets
Watch the video below to see this workout in action featuring Uroš Ašković from Back To The Basics (BTTB).
