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4 Best Exercises To Build Massive Shoulder


Step out of the box and blow your shoulders up with these 3 shoulder supersets

Warm-Up Routine

Never skip the warm-up; it will greatly reduce your chance of hurting yourself. These exercises will increase circulation and warm up your muscles, as well as improve their flexibility, coordination and reaction time

Cardio: 5-10 minutes

Any type of LISS (Low Intensity Steady State Cardio) activity, such as walking, jogging or running is ideal for waking up the entire body and getting you into the right mindset

Windmills: 30-60 seconds

Warm up your shoulders by performing windmills – stand with arms out straight and parallel to the ground and start rotating them in an arc-like motion. Start from small rotations and gradually increase the size. Perform in both directions

Shoulder dislocations: 10 reps

Don’t worry about the name of this one – it’s actually an amazing exercise that promotes shoulder flexibility. To perform it, stand with a long stick in front of you and position your hands wide at either end, then raise the stick over your head without bending your elbows


DUMBBELL LATERAL RAISE: 4 sets x 8-12 reps


As you stand with your feet shoulder-width apart, take a dumbbell in each hand and slightly bend the elbows as the weights hang by your sides, palms facing one another. Bend your upper body forward and allow your hips and knees to bend slightly as well. Raise your arms out to the sides until they are parallel to the ground, maintaining the torso straight and stabile. Lower the weights down and repeat

UPRIGHT BARBELL ROW : 4 sets x 8-12 reps


Stand with your feet shoulder-width apart. Pick up a barbell with a narrow grip and row it vertically up until it reaches the top of your chest. Stop when it reaches just below your chin and your forearms and upper arms are squeezed into each other, parallel to the ground. Lower the weight down and repeat


DUMBBELL SHOULDER PRESS : 4 sets x 8-12 reps


Holding a dumbbell in each hand, sit on a bench that has back support and place the dumbbells on the top of your thighs. Raise the weights to shoulder height, then rotate your wrists so that the palms of your hands are facing forward and push the dumbbells upward, straightening your elbows. Instead of locking out as you reach the top, keep a slight bend at the elbows all through the movement. Pause for a moment at the top contracted position, then lower the weights down and repeat

FRONT DUMBBELL RAISE : 4 sets x 8-12 reps


Stand with your feet shoulder-width apart, holding a dumbbell in each hand with the palms of the hands facing towards your body. Keeping your torso stationary and maintaining a slight bend at the elbows, raise the weights in front of you until they are parallel to the floor. Pause for a second at the top, then slowly lower the weights down and repeat. Perform the movement in a maximally controlled manner to avoid using momentum


FACE PULL: 4 sets x 8-12 reps


Set up a cable with a rope attachment so that it is in line with your head and grab each end of the rope. Take a couple of steps back from the machine and pull the weight directly towards your face, separating the hands as you do so. As you bring the rope all the way to your face, flare your elbows out but keep your upper arms parallel to the floor. Pause, return to the starting position and repeat

FRONT BARBELL SHRUG: 4 sets x 8-12 reps


Stand with your feet shoulder-width apart as you hold a barbell with both hands in front of you, using a neutral grip. Without rolling your shoulders, shrug them while bringing your arms up and keeping them straight. Avoid lifting the barbell using your biceps and try to touch your shoulders with your ears. Slowly return to the starting position and repeat

Take Home Message

Don’t be too easy on your shoulders – they are not delicate flowers, they are muscles designed to work 24/7 and you need to overload them to produce growth. This workout will allow you to reach optimal shoulder hypertrophy without increasing the risk of injury, so don’t hesitate to challenge your shoulders with supersets at the next gym session.

Don’t forget that even the best exercise can be a waste of time if you don’t use it right, so focus on utilizing proper form and achieving hypertrophy. Try the prescribed sets and reps and see how it feels. If your shoulders don’t burn as much as you’d like them to – increase either the weight or the volume