The shoulder has a three-part muscle group called the deltoids and a large trapezoid-shaped muscle called the trapezius. The delts are on the outside of the shoulders, and the traps run across the collar bones. The latissimus dorsi muscles originate in the middle of the back and flare out at an upward angle. Focus your attention on these muscles to work your shoulders and mid-back.
Shrugs
Shrugs place the most emphasis on the traps. These require either dumbbells, a barbell or a special trap bar that is shaped like a diamond. To do the exercise, hold the bar in front of your thighs or the dumbbells at your sides and lift your shoulders straight up as high as possible. Slowly lower them back down and repeat. For a variation, hold the dumbbells or bar straight above your head and then shrug your shoulders.
Upright Rows
Upright rows work the traps, as well as the front, or anterior, delts. Barbells, dumbbells or cable machines can be used to do these exercises. Stand with your feet hip-width apart and hold the bar or dumbbells in front of your thighs with your hands about 6 to 8 inches apart. In a steady motion, raise the weights up to chin level, hold for a second and slowly lower them back down. When doing these, always keep your elbows as high as possible.
Lateral Raises
Lateral raises are dumbbell exercises that target the lateral, or medial, delts. Stand with your feet shoulder-width apart and hold the weights by your sides with your palms facing your body. In a steady motion, raise the weights to your sides until your arms parallel the floor. Slowly lower them back down and repeat. For a variation, perform this exercise inside a cable machine. Grasp a single handle in each hand in a criss-cross formation and raise them up to your sides.
Reverse Flyes
Reverse flyes target the rear, or posterior, delts, and they are performed in similar fashion to lateral raises. Stand with your feet together, bend your knees and hips, and hold the dumbbells in front of your knees. Your back should be just higher than parallel to the floor. Keeping your back straight, raise the weights up to your sides until your arms parallel the floor and slowly lower them back down.
Inverted Rows
Inverted rows target the middle and upper lats, and they are performed on a Smith machine. This tool has a barbell that moves vertically between two columns, and it can be locked into place at various heights. To do inverted rows, lock it in at about waist height. Lie on your back under the bar, reach up and grab it with a wide grip and straighten your body from your heels to your shoulders. Your arms should be fully extended at this point, and your heels should be on the ground. Carefully pull your chest up to the bar, slowly lower yourself back down and repeat.
Bent-over Rows
Bent-over rows work the middle of the lats as well as the rhomboids, which are right under the traps. Standing with your feet shoulder-width apart, hold dumbbells or a barbell in front of your thighs and bend forward at the hips. Once your back is at about a 45-degree angle to the floor, pull the weights up toward your stomach. Squeeze your shoulder blades together, slowly lower the weights and repeat.
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