Many men want broader, more defined shoulders. The shoulder is a complicated joint that allows different types of movement across multiple planes. You need to work from multiple angles in order to target the many muscles of your shoulders. The three-headed deltoid muscle and the rotator cuff are the primary movers of your shoulders and these exercises target those groups.
Standing Barbell Shoulder Press
For this exercise, use a barbell at a weight where you can perform eight to 12 repetitions in good form. Begin with your abs tight, feet shoulder-width apart and a barbell under your chin. Exhale as you push the weight overhead, making sure not to lock your elbows. Inhale to slowly return to starting position. Perform three sets of eight to 12 reps, with 30 seconds rest between sets. This exercise targets the medial and anterior heads of your deltoids.
Barbell Front Raise
Set up for this exercise just as you did for the standing barbell shoulder press, only with your arms straight down. You will likely need a lighter barbell. Exhale as you lift the bar from your shoulder until it is parallel to the ground, and inhale as you bring it back down. Be sure that your shoulders are the only part of your body that is moving, and that your hips are not hitching to bring the weight up. Do three sets of eight to 12 reps.
Barbell Rear Delt Row
Hold a barbell in a wide, overhand grip with arms down. Bend at the knees and hips, so that you are stable and your chest is pointing down. Begin the exercise by exhaling and pulling the weight into your chest, keeping your elbows out, away from your body. Inhale as you slowly return the bar to starting position. Do three sets of eight to 12 at a weight that makes you feel like you couldn't do a fourth set.
Rear Delt Raise
With a pair of dumbbells, begin in the same chest-down position as the barbell rear delt row. Start with your palms facing each other and exhale as you lift your arms out to the side, squeezing at the shoulder blades. Inhale and slowly lower the weights to complete the exercise. Be careful to only move at the shoulders and shoulder blades, keeping a neutral spine and not hitching your hips. Do three sets of eight to 12 at a weight that will exhaust your delts.
Member Comments