7 Best Muscle Building Shoulder Exercises
Few men relish shoulder day, but you neglect them at your peril.
Broadening out up top slims your waist to carve out that coveted V-shape
and, because you've probably never properly tested them, gains will come
quicker than anywhere else on your body. For the best approach to pump up
top for some of the best shoulder exercises, fashioned into an intense
workout that builds muscle fast. Prepare to shoulder arms
The exercises
Barbell Standing Press
this shoulder-building staple also works your whole body. "It's a great
overall mass builder," says White. "These are really good for
strengthening your core and increasing overall strength due to the
stability aspect of this movement." Start with your hardest move to ensure
you've got the core strength to maintain perfect form
Seated Dumbbell Press
re-rack your barbell and grab a pair of dumbbells. They're all you'll
need for the rest of the workout. Then grab a bench; sitting down helps
isolate the shoulder motion. "These are really good for not only handling
a lot of weight, but also having the freedom of using dumbbells" White
tells us. "You can bring them nice and low to get a really full range of
motion." Take a load off your feet and put a load on your shoulders
Arnold Press
named for their Mr Universe-winning, Predator-killing inventor, the
rotating motion at the end of this exercise hits more of your shoulder
than the standard press to fill out that v-shape. "It's nice way to do a
conventional press while adjusting the shoulder position to target the
anterior deltoids" says White. For the layman, that's the front bit of
your shoulders. Which will feel like they've been Terminated
tomorrow
Lateral Raise
the slower you can perform these raises, the more they'll hurt –
and the better you're going to look. "Lateral raises are perfect for
isolating the medial part of the deltoid," White explains. "They're more
commonly used with a lighter weight and higher reps." You'll still be
gritting your teeth by the end of the third set
Bent over reverse fly
this lateral raise variant will hit you where it hurts, working
both shoulders and back. White loves them. "It's one of the best exercises
for targeting the posterior deltoid. For more focus on the movement and
less on stabilising things, try placing a bench at 45 degrees and perform
this movement lying face down on it." Atlas-level shoulders are on the
way
Upright row
"Another great mass builder," says White. "Get your elbows higher than
your hands for a peak contraction of the deltoid. The upright row also
targets the traps." Compound moves like this benefit from heavier fare
than the raises, allowing for less reps and bigger weights to keep your
shoulders in shock
Front raises
White recommends front raises to those that have gone through the
routine and feel short-changed in the front. "It’s unlikely that your
anterior delts need extra work, so spend more time on your medial and
posterior deltoids. However, if you feel you want to hit your front
deltoids harder, then a front raise is the one for you." Again, low weight
and high reps help you maintain form for shirt-busting gains
