The Best Science-Based Shoulder Workout for Mass – Top 10 Shoulders Exercises for Bigger Delts
Our shoulders are one of the most used part of our body, we use them in almost every body movement. Developed shoulders are the key to completing a balanced physique and getting that broad-shouldered look everyone is striving for. If you have been working out your shoulders for a long time and yet, you are not getting nowhere near your fitness goals, these shoulders exercises will help you get those big broad shoulders everyone wants.
Before jumping into our “shoulders workout plan”, it’s important for you to understand that, when trying to reach any fitness goal, you also need to focus on your diet, supplements and rest, any workout plan without proper nutrition and rest cannot get you the results you are looking for. Now let’s jump right into our workout plan.
1. Standing Military Press
This exercise works the heck out of your shoulders, over the years after trying out many shoulders exercises, this one made it on my permanent shoulders exercises list, i do this exercise every shoulders day. The standing barbell shoulder press is an amazing exercise which targets a lot of muscle and increases the stability of your core.
The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Try this exercise and use proper form(checkout tutorial below).S
Go for 4-5 sets of 12-15 reps.
2. Upright Barbell Row
This is another great exercise for your shoulders, a seriously efficient move that targets your side deltoids and trapezius muscles as its prime movers as well as your front delts, rhomboids, and teres minor as synergists. By adding this lift to your repertoire, you’ll work the majority of your shoulder and upper back muscles with one compound movement.
Add this exercise in your shoulders workout routine and notice the results within 4 weeks. Aim for 4-5 sets of 8-12 reps.
3. Seated Dumbbell Press
This exercise puts the maximum stress on your shoulders, produces significant growth of the shoulder, triceps, and upper chest. Since this exercise uses dumbbells, you can hold and maneuver the weights more freely than with a barbell. And so, the dumbbell press hits the lateral deltoidsmore intensely than barbell shoulder press movements.
The end results include better developed outer deltoid head that give you more capped shoulders, and a more profound V-taper look. This is a must do exercise if you are looking for mass gain in your shoulders.
4. Seated Bent-Over Rear Delt Raise
This exercise helps in developing and strengthening the posterior deltoid muscles, which results in a sturdy upper back. Plays a key role in keeping the shoulders balanced with the rest of the body.
By performing this exercise while sitting will help you reach more reps with maximum intensity. Another very beneficial exercise for your shoulders growth.
5. Upright Cable Row
Many people underestimate the power of this exercise, this exercise is one of the best multijoint exercises for the shoulders, a compound movement that targets all three delt heads with emphasis on the front and middle heads.
6. Side Lateral Raise
Everyone knows about this shoulders exercise, however to get the best out of this exercise, perform this exercise in between the other exercise sets. You will be amazed!
7. Seated barbell shoulder press
This exercise requires lots of strength, if you are beginner, try to familiarize yourself by using no weights on barbell, once you build some strength, you can start adding some weights. This particular movement will gain you gain lean mass on your shoulders and make them wide.
8. Machine Shoulder Press
The shoulder press machine targets mainly the anterior deltoid as well as medial deltoid heads. This exercise activates a range of shoulder muscles, with a converging motion for the most effective development. Another great for overall shape of your shoulders.
9. Arnold Dumbbell Press
I am sure that almost everyone is familiar with Arnold ( The god of fitness). This exercise is one of his favorite shoulders exercise. This exercise puts so much pressure on your shoulders muscles, thus helping them gain mass and give that round shape.
10. Front Cable Raise
If you ask any fitness trainer for shoulders workout, they will mention this exercise and they are right! This exercise is super effective in your shoulders growth, this exercise helps you build that perfect front and upper shoulder.
I have seen people performing this exercise in completely incorrect form.When performing this exercise, do not use your lower back to power through the motion. Use controlled movements to lift with your delts, avoid bending your elbow during the exercise.
There you go, these are “the 10 best shoulders exercises” you need for maximum muscle growth of your shoulders.