WORKOUT ROUTINES

The 7 Best Shoulder Workout Routine

SHOULDER WORKOUT ROUTINE

Lifting a weight that is too heavy for you is a mistake. Regardless of the part of the body you’re working. But it can be disastrous when performing shoulder exercises. The shoulders are delicate and complicated joints that are not easy to target. Besides, if you put them under too much pressure before they’re ready you can end up with severe injuries.

But it is also essential to schedule some shoulder-specific exercises into your workouts. Because without strong shoulders, you’re going to fall short while attempting all sorts of other lifts. Particularly, those exercises involving your chest and back need tough shoulders.

The shoulder is made up of three heads – the anterior (front delt), medial (side delt) and posterior (rear delt). You need to work on all three of them, along with trapezius muscle, to get into a good shape.

If that sounds like a lot of planning, don’t worry – we have a workout that works all those muscles right here! There are about 9.5 million different shoulder workouts. But I am not going to present you with 9.5 million ways to train your delts. As it would make this article a bit lengthy to read. Here, I’ve gathered seven great exercises, each having a unique training goal.

1- SHOULDER PRESS (BARBELL)

The barbell shoulder press or military press is a compound barbell movement. It builds serious upper body mass, strength and can boost performance for strength, power, and fitness athletes. The seated barbell shoulder press is a classic exercise. It builds the muscle and strengths the shoulders but not particularly the front heads. The triceps also play a significant role in pressing the barbell overhead.

BENEFITS

Shoulder Press (Barbell) builds shoulder muscle and strength. It also affects the front heads of the shoulder to some extent and triceps receive a good workout as well.

SETS

4 Sets of 10 Reps.

2- SHOULDER PRESS (DUMBBELL)

The seated dumbbell shoulder press exercise targets your shoulders. It also emphasizes on your triceps and upper back. This exercise is for building muscle and strengthening the shoulders but not particularly the front heads. Use caution if you have lower-back, neck, or elbow problems. Some lifters feel that using dumbbells instead of a barbell reduces injury risk.

BENEFITS

In this exercise one shoulder can’t compensate for the other, like it can during the seated barbell shoulder press. The range of motion isn’t forced like it is with the seated barbell shoulder press. It builds shoulder muscle and strength and is somewhat good for the front heads of the shoulder. Shoulder Press also receives a good triceps workout.

SETS

4 Sets of 10 Reps.

3- ALTERNATE FRONT RAISE

The alternate front dumbbell raise is an exercise that isolates and hits the front deltoid (shoulder). This is a great exercise for those of you who want to develop the front of the shoulders. The upper chest is also hit with this movement and is classified as a secondary muscle group.

You can perform this exercise standing up or seated. You can also raise the dumbbells alternately or simultaneously. I prefer to alternate my arms because it allows me to concentrate on form and technique of this exercise.

BENEFITS

Strengthens and develops the front (anterior) deltoids, even with light weights. Scalable to different levels: beginners can even use soup cans. Easy to vary: can be performed seated or standing.

SETS

4 Sets of 15 Reps.

4- SIDE RAISES

The lateral raise (Side Raises) is one of the best exercises for those looking to build shoulders like boulders. It’s also a very simple movement. You just raise weights to the sides and up to shoulder level, then lower them again.

The dumbbell side raises are an upper body isolation exercise for building shoulder strength and muscle. It’s a basic strength training move and is a great option for accessory work on upper body training days. This exercise focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.

BENEFITS

This Exercise builds shoulder strength and size, even with light weights. It makes shoulders appear wider and rounder and it can also be done standing or seated.

SETS

4 Sets of 15 Reps.

5- BENT OVER DELT FLY

The bent over delt fly is also known as the bent over rear delt fly. It is a great exercise to assist you in building a complete set of shoulders. Many lifters use the bent over dumbbell reverse fly to target the rear delts. It is an often lagging muscle for many lifters alike. Strengthening the rear delts by using the bent over rear delt fly can lead to improved posture. It also helps to achieve a greater level of strength on other lifts.

BENEFITS

Bent over delt fly promotes shoulder health and balanced development. This exercise is a great burnout movement on shoulder day. It also strengthens important postural muscles in the upper back.

SETS

4 Sets of 15 Reps.

6- FACE PULLS

The face pull might not seem as glamorous as the bench or overhead press. But it’s the one that should be part of your routine. It works many muscles in the shoulders and upper back while bulking them up. That means improved posture and stronger shoulders all round, so you’ll be able lift more weight when you are pressing. The standing face pull is an isolation exercise targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.

BENEFITS

Face pulls add size to the rear delts, traps, and upper back muscles. This exercise is great exercise for improving shoulder mobility and strengthening stabilizer muscles. It also carries over to a stronger bench and overhead press.

SETS

3 Sets of 25 Reps.

7- BARBELL SHRUGS

The barbell shrug is a great shoulder workout for those looking to build their trap muscles. Heavy shrugs are a favorite among many professionals who use the exercise to build bigger traps. The shrug can be incorporated into your shoulder workouts, back workouts, upper body workouts, or full body workouts. But it is often trained on a shoulder day. With the help of straps, it can be loaded heavily.

BENEFITS

Barbell shrugs works the shoulders and upper-back muscles secondarily. It adds both size and strength to traps. Barbell shrug version allows you to overload more easily. It can also increase difficulty by adding a pause at the top.

SETS

8 Sets of 8 Reps

These are some of the BEST SHOULDER WORKOUT EXERCISES as per my workout experiences.

Give us your feedback and share you experiences as well.

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