How to Build Better Shoulders

How to Build Better Shoulders

Shapely and muscular shoulders are a mainstay for anyone looking to get in shape. Not only do toned shoulders create the illusion of a thinner waist, they also support your ability to lift larger weights for other muscle groups such as your chest and back. Defined shoulders also make your biceps and triceps look more defined. What most people don't realize, however, is that the shoulder muscles are divided into three separate muscle fiber groups: anterior, middle, and posterior. Working all of these muscle fibers will lead to larger and more defined shoulders.

1. Front Dumbbell Raises

This exercise works the anterior deltoid muscles and makes your shoulders look broader. Stand with your feet shoulder width apart. Hold a dumbbell in each hand by your sides with your palm facing towards your thighs. Bend your knees slightly and slowly begin lifting the dumbbells in front, up, and away from your body so that your arms become outstretched in front of you and parallel to the ground. Your wrists should rotate as you lift the dumbbells so that your arms are outstretched in front of you and your palms are facing the floor. Finish by slowly bringing the dumbbells back down to the side of your body. To tone your shoulders you should select a weight that allows you to lift 3 sets of 12 repetitions. In order to achieve more size, choose a heavier weight that allows you to complete 3 sets of 8 repetitions.

2. Military Press

The military press is a staple for developing muscular shoulders and builds the middle deltoid group, although it does help build both the anterior and posterior deltoids as well. Movements that require you to lift weights above your head can lead to rotator cuff damage, so be careful with this exercise. If you have never performed a military press before, don't load the barbell with weights. Try getting the feel for the exercise first. Face the barbell with your feet shoulder width apart. Grab the barbell using an overhand grip with your arms at about shoulder width. Be sure your back is straight. Pick the bar off the floor, bend your arms, tilt you head slightly back and raise the barbell to your shoulders, then lift it above your head. You lower the bar by keeping your back straight and upright and moving the barbell down slowly until it almost touches your upper chest. Be sure not to lock your elbows when you raise the barbell back up. For bulk add enough weight for 8 reps in 3 sets. For leaner muscle, add a small amount of weight or perform the exercise to failure with just the barbell.

3. Seated Bent Over Dumbbell Reverse Flys

This exercise works your posterior deltoids but also shapes your upper back muscles. Start the exercise by grabbing a set of light dumbbells and by sitting on the end of a flat bench. Place your knees together and lean forward so your chest just touches you thighs. Place the dumbbells between your feet and the end of the bench with your palms facing each other. Keep your arms bent slightly and rotate your shoulders slowly, raising the dumbbells up as high as they can go. Squeeze your shoulder blades together. Your arms should be spread out like a bird. Pause, then slowly lower the dumbbells back to the starting position. Lighter weights are key here, but try and complete 3 sets of 12 whether bulking up or toning down.