Best Shoulder Exercises

Everybody knows in order to build huge deltoids you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout so I suggest you start off with heavy presses.

Seated Overhead Barbell Press

To begin, first set yourself on a seat with back support grab a bar with chosen weight Hold on to the bar using both arms with a slightly wider than shoulder width, lift the barbell overhead by fully extending your arms while breathing out, hold the contraction for a second and lower the barbell back down to the starting position by inhaling, repeat the movement.

Tip: Alternate this movement with Dumbbells, smith machine, squat rack

Seated Barbell Military Press

To begin, first set yourself on a seat with back support grab a bar with chosen weight Hold on to the bar using both arms with a slightly wider than shoulder width, lift the bar up over your head by locking your arms, lower the bar down to the collarbone slowly as you inhale, lift the bar back up to the starting position as you exhale, and Repeat the movement.

Tip: Alternate this movement with Arnold dumbbell press, smith machine, squat rack

Dumbbell Front Raises

Pick up a pair of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arm’s length, lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down, continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this movement and pause for a second at the top as you inhale, lower the dumbbells back down slowly to the starting position and repeat.

Tip: you can do both arms or single arm, you can also use a weight plate.

Dumbbell side Lateral Raises

  

Pick up a pair of dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top, lower the dumbbells back down slowly to the starting position as you inhale and repeat the movement.

Tip: Alternate with cables Raises, Deltoid fly machines.

Barbell Rear Deltoid Rows

  

Stand up straight while holding a barbell using a wide grip, bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out then slowly go back to the initial position as you breathe in, repeat the movement.

Tip: Alternate with Dumbbells, Deltoid fly machines.