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There is only one secret to big and muscular shoulders - targeted workout programs. We use the shoulders for almost every arm movement during our daily routine, and it is vital that we tone them with specialised workout programs.
Generally, isolated workouts are preferred when it comes to tone a specific muscle group as the constrained motion of the exercise helps in better activation. However, there is another school of thought where one performs compound exercises that only focus on training the target muscle, but also a number of other muscles in the region, which is extremely beneficial for higher calorie burn.
Let us look closer at the five compound shoulder exercises that one could add to their workout programs to not only build shoulders but also tone a host of other stabilisation muscles.
#1 Shoulder Press
The shoulder press is often seen as the go-to exercise to build the deltoids. However, the exercise does a whole lot more than tone the shoulders; it activates the biceps, triceps and the forearms, along with the rhomboids and the traps in the upper back.
Instructions:
Step 1: Sit upright on a flat bench with back support and secure the dumbbells in both the hands. Position them beside the head such that the palms are facing away from the body. The upper arms must be perpendicular to the torso in this position.
Step 2: Gradually raise the dumbbells overhead until the arms are fully extended and parallel to the body.
Step 3: Hold for a moment and return to the starting position.
Perform the exercise the recommended number of times.
Important tip: Follow a smooth, controlled motion and do not use momentum to lower the weights as it could lead to a serious rotator cuff injury.
Also, read 6 Super Easy and Effective Shoulder Workout with Dumbbells.
Next up: Pull-Ups
#2 Pull-Ups
The pull-up is yet another exercise that is essential for a total upper body workout. The exercise not only tones the shoulders but also activates the biceps, forearms, wrists and the lats found in the back.
Instructions:
Step 1: Secure a pull-up bar with a shoulder-width grip while placing the palms away from the body. Hang from the bar such that the arms are perpendicular to the floor in the initial position.
Step 2: With a stationary torso, gradually raise yourself until the chin is just above the bar.
Step 3: Pause for a second and return to the starting position. Do not let the feet touch the floor during the entire duration of the exercise.
Perform the exercise for the recommended number of times.
Important tip: Vary the position of the grip to target different muscles with varying intensity.
Next up: Dips
#3 Dips
The dips are one of the best upper body exercises as they not only activate the shoulders but also tone the chest and the triceps.
Instructions:
Step 1: Position yourself in front of parallel bars and hang yourself from them. In the initial position, ensure that the arms are fully extended and parallel to the body.
Step 2: Slightly lean forward and lower yourself until the upper arms are parallel to the floor. The hips should go down below the parallel bars.
Step 3: Hold for a moment and return to the starting position. Do not let your feet touch the floor throughout the duration of the exercise.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform the dips while wearing a weighted vest for added resistance and improved customisability.
Next up: Dumbbell Lateral Raise
#4 Dumbbell Lateral Raise
As the name says, the lateral deltoids are the primary muscle group in this exercise. Along with them, the dumbbell lateral raise activates the wrist and the muscles in the upper back. Moreover, even beginners and casual trainers could perform this exercise, thanks to its simple motion.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart and hold the dumbbells in both the hands. Position them to the side, parallel to the body such that the palms are facing each other.
Step 2: With a stationary torso, raise the arms to the side until the dumbbells are in line with the shoulders.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: People finding it difficult to raise their arms could bend their elbows to gain an advantage.
Next up: Arnold Press
#5 Arnold Press
The Arnold press not only targets the deltoids but also tones a host of other muscles in the arm, including the biceps and forearms.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart or sit upright on a flat bench with back support. Secure the dumbbells in both the hands and position them in front of the chest such that the palms are facing towards from the body.
Step 2: Gradually raise the dumbbells overhead while twisting your arms outwards. Ensure that the arms are fully extended, and the palms are facing away from the body in the final position.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Keep the elbows close to the body throughout the duration of the exercise.
