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Developed shoulders give off a more athletic, strong, and attractive appearance than having underdeveloped shoulders. So if you want to build up your shoulders you want to make sure that you’re doing the most effective exercises to get results faster. And I’m sure most of you don’t have a ton of time to figure out which exercises and workouts produce better results. That’s why I want to go over the only shoulders exercises that you need to get full 3 dimensional defined looking shoulders in no time.
And first, we have to start with dumbbell overhead presses because this is an exercise that you can do with just two dumbbells, yet it’s extremely effective at targeting the anterior and lateral shoulder heads. This exercise is very easy to set up and it can be done standing or seated. I recommend doing it seated so that your back is supported. This way you can use heavier weights to target your shoulders. So take a seat with two heavy dumbbells planted on your knees. Then you’re going to kick one dumbbell up at a time to bring them over your shoulders and rotate your arms out to get into the starting position. From there press straight up over your head until the dumbbells are almost touching. Then lower back down until the dumbbells are even with your ears or a little lower and repeat that pattern for reps.
Right alongside this exercise and what many people consider an even better shoulder exercise is the barbell military press. If you have a barbell this exercise will allow you to load a much heavier weight since both arms are working together at the same time. Heavier weight loads tend to help bulk up the muscles that you’re targeting. Just like the dumbbells, you can do these standing but I recommend doing it seated so that your back is supported as that will once again allow you to lift heavier weight. So take a seat and grip the bar about thumbs distance from where the knurling starts. Lift the bar off the rack, and slowly lower down towards your chest. As you do this you will have to shift your head back to give the bar space to pass. Also, you have the option of lowering it down to your chin before pressing back up, but personally, I like getting a full range of motion on this exercise so I like to bring the bar all the way down to my chest before pressing back up and repeating for reps.
Another pressing exercise that you should be doing is the Arnold press. Arnold presses allow you to go through an even greater range of motion, giving you a stretch at the bottom that most other pressing exercises don’t provide. They also target your lateral head better than most other pressing exercises. So just like regular dumbbell presses, you’ll start by sitting on a bench with the dumbbells on your knees. Then bring them up to the starting position which is like you just completed a bicep curl. Your palms should be facing towards you and your elbows should be directly under your hands. Next, you’re going to press up and as you’re doing that rotate your hands inward so that at the top of the press you’re palms are now facing away from you. Then lower back down while turning your hands back outward and return to the starting position with the dumbbells curled against your shoulders. Then repeat.
Next is the bent arm lateral raise. This is an exercise that you definitely want to be doing even if you’re already doing regular lateral raises. Since bending your arm creates a shorter lever length you’re able to lift more weight with the bent arm lateral raise once again assisting with shoulder development. To begin grab two dumbbells and position them in front of your body. Then bend slightly forward to better target your lateral deltoid and to prevent your body from getting in the way. Once you’re in the starting position raise the dumbbells to your sides trying to keep your elbows slightly higher than your hands the whole time. As you raise your elbows should be at 90-degree angles, and your armpit should also create a 90-degree angle at the top of the movement. Then slowly lower back down and repeat for reps. You can do this exercise seated as well by sliding to the edge of the bench and passing the dumbbells under your thighs on every rep.
Another exercise for the lateral head that I feel is a much better variation than regular lateral raises is the leaning lateral raise. The leaning lateral raise will allow you to get a greater range of motion at the top of the movement overloading that portion and making it harder to complete. To perform…