When it comes to building massive shoulders, it’s not just about aesthetics. Strong shoulders are essential for overall upper body strength, posture, and injury prevention. But with so many shoulder exercises out there, it can be hard to know where to start. Here are five of the best exercises to help you build those impressive shoulder muscles.
Dumbbell Shoulder Flys
The dumbbell shoulder flys are a great exercise to strengthen your shoulder muscles. The exercise mainly targets the deltoid muscle in your shoulders and helps to build strength in your upper back.
To perform the dumbbell shoulder flys, sit on a bench with a dumbbell in each hand. Keep your back straight and your feet flat on the floor. Lift the dumbbells up to the side until they are at the same level as your shoulders. Slowly lower the dumbbells back down and repeat.
Overhead Press
The overhead press, also known as the military press, is a classic shoulder exercise that targets all three deltoid muscles (anterior, medial, and posterior). It also engages the triceps, upper chest, and core muscles. This compound exercise can be performed with a barbell, dumbbell, or even a resistance band.
To perform the overhead press with dumbbells, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells up overhead, keeping your elbows close to your head. Lower the weights back down to shoulder height and repeat.
Arnold Press
The Arnold press is a variation of the overhead press that was popularized by bodybuilding legend Arnold Schwarzenegger. This exercise not only targets the deltoids but also engages the biceps and forearms.
To perform the Arnold press, start by holding a dumbbell in each hand at shoulder height, palms facing your body. As you press the weights up overhead, rotate your palms so they are facing forward at the top of the movement. Lower the weights back down to shoulder height, rotating your palms back towards your body, and repeat.
Read Also: Benefits of Training Shoulders
Lateral Raises
Lateral raises target the medial deltoid, the muscle responsible for giving your shoulders that wide, round appearance. This exercise can be performed with dumbbells, resistance bands, or even a cable machine.
To perform the lateral raise with dumbbells, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at your sides, palms facing your body. Keeping your arms straight, raise the weights up to shoulder height, making sure to keep your shoulders down and your core engaged. Lower the weights back down to your sides and repeat.
Rear Delt Fly
The rear deltoid is often neglected in shoulder workouts, but it’s an important muscle for overall shoulder strength and posture. The rear delt fly targets this muscle along with the upper back muscles.
To perform the rear delt fly with dumbbells, start by bending over at the waist with a slight bend in your knees. Hold a dumbbell in each hand with your palms facing each other. Raise the weights out to the sides, squeezing your shoulder blades together at the top of the movement. Lower the weights back down and repeat.
Conclusion
Building massive shoulders requires a well-rounded workout that targets all three deltoid muscles and includes exercises for the upper back and core. Incorporating these five exercises into your shoulder routine will help you achieve those impressive shoulder muscles. Don’t forget to start with lighter weights and gradually increase the weight as your strength improves.
