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  • Jack Wilson

Build Massive Shoulders With These 5 Exercises

Quite often it happens that we struggle with shoulders. We somehow make it through all the sets and reps but still don’t see any progress. At the end, most of you tend to scrap it altogether from your routine.

Nah… this is not the solution.

What is it then?

To find the solution, you must find the problem first. Normally, you are doing too many moves and lose the muscle balance that affects their growth. Even though training hard is good but if it isn’t effective, no matter how big you lift, it’s worthless.

So, here are 5 exercises that will DEFINITELY help you develop your shoulders and maintain the muscle balance for optimum growth.

Develop Big Shoulders

1. Shrugs

The reason I always prefer starting with shrugs is that they target your traps and help in giving the support for maintaining the muscle balance. Shrugs develop the shoulder muscle mass faster than any other exercise and the best thing about them is you can start with heavier weights and still aim for higher reps like 15 or 20. Some individuals like to do them with a barbell but we recommend the dumbbell shrugs.

How to perform:

  1. Grab a dumbbell in each hand and stand straight with the palms facing your torso.

  2. Now, lift the dumbbells by elevating your shoulders as high as you can. At the top of the contraction, hold the position for a second and then gradually lower to your starting position.

  3. Perform at least three sets of 15-20 reps. You can increase the weight by a pound or two for each set.

2. Arnold Press

The Arnold press exercise focuses on the front, medial, and rear heads of the delts and is one of the most effective exercises for training the shoulders. It’s basically just a variation of the traditional shoulder press.

How to perform:

  1. Sit straight on an exercise bench with a back support and grab two dumbbells.

  2. Hold them in front of you at the level of your chest and your palms facing your body and elbows facing the ground.

  3. Now, move your elbows out to your sides as though you were doing a shoulder press and simultaneously rotate your palms forward, pressing the dumbbells overhead.

  4. Take a pause at the top and lower the dumbbell. Rotate your palms to their starting position (facing towards your body).

  5. Perform three sets of 8-12 reps.

3. Rear Delt Raise

You’ll be doing these without any rest and three sets of 10 reps each. You can start with lighter dumbbells but heavy enough to feel the stress on your muscles.

How to perform:

  1. Hold a pair of dumbbells at your sides.

  2. Bend your body forward and let your arms hang from the weight of the dumbbells. Your torso should be parallel, or just above, to the floor.

  3. Now, raise the dumbbells as you would with the traditional dumbbell side raise. Your entire motion has to be smooth and gradual.

  4. Lower the weights to your starting position and do not let the dumbbells collide with each other.

  5. Perform three sets of 10 reps each.

4. Bus Drivers

Sounds funny, huh? But it’s very effective and not many individuals at the gym know about it.

How to perform:

  1. Grab a plate and hold it in front of you with your arms extended.

  2. Now rotate it back and forth like a steering wheel with an average pace.

  3. You’ll feel a mean burn in your shoulders and forearms as you do the movement.

  4. Perform three sets of 1-minute each.

5. Front Cable Raise

This one is hardcore exercise so you have to start with low weight on the pulley machine.

How to perform:

  1. Attach the handle bar with the pulley and stand in front of it with your back facing the pulley. The handle bar must be positioned at the lowest position on the pulley.

  2. Grab the handle bar with your left hand and without swinging your torso, lift the left arm front while keeping the elbow slightly bent.

  3. Raise your arm until it is parallel to the floor, then gradually lower it to the starting position.

  4. Repeat the same with the right hand.

  5. Perform three sets of 8-12 reps each.

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