Create

6 Best Shoulder Workouts For Mass - Foolproof Guide

Shoulder exercises with weights are very effective in building muscle at a rapid pace
Shoulder workout with dumbbells
Kredy

We use our shoulders to perform most of the activities in our daily routine, and it is imperative that one activates the deltoid muscles in the shoulder region with targeted shoulder workout routines to build muscle and the overall strength of the body. And, working out with weights and external resistance is the quickest way to build muscle mass and shoulder strength.

However, while toning the shoulders, one must take care to activate all the three heads of the deltoid muscles to avoid any muscle imbalances, which could cause complications down the line.

Note: Perform proper warm-up before starting the shoulder workout to flex the muscles and improve blood circulation to the target muscle group. Additionally, beginners are advised to train with a spotter while working with free weights.

Let us dive in deeper and look closer at the six shoulder workouts that you could add to your workout program to build mass and improve the overall shoulder strength.


#1 Dumbbell Shoulder Press

youtube-cover

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart and hold dumbbells in both the hands. Move the hands such that the dumbbells are in line with the head while positioning the upper arms parallel to the floor. Ensure that the palms are facing away from the body throughout the duration of the exercise.

Step 2: Gradually raise the dumbbells overhead until the arms are in a fully extended position.

Step 3: Hold the position for a moment and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tips: Focus on a smooth, controlled motion and do not use momentum to lower the weights. Perform the exercise in an alternative fashion for a more isolated workout experience.

Also, read 7 Powerful Shoulder Workout For Mass - The Ultimate Guide.


#2 Arnold Press

youtube-cover

Instructions:

Step 1: Sit upright on an exercise bench and hold the dumbbells in both the hands. Position the dumbbells in front of the chest such that the palms are facing the body.

Step 2: Gradually raise the dumbbell overhead while rotating your wrists. The palms should be facing away from the body when the arms are fully extended.

Step 3: Pause for a second and return to the starting position.

Repeat the exercise for the recommended number of repetitions.

Important tip: Keep your elbows close to the body throughout the duration of the exercise.

Next up: Side Lateral Raise

#3 Side Lateral Raise

youtube-cover

Instructions:

Step 1: Stand straight with your feet positioned shoulder-width apart. Secure the dumbbells in both the hands and place them on the side, parallel to the body.

Step 2: With a stationary torso, move the arms outwards in an arc until the dumbbells are in line with the shoulders.

Step 3: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: People experience difficulty while performing the side lateral raise could slightly bend their elbows to gain an advantage.

Next up: Bent-Over Dumbbell Reverse Fly

#4 Bent-Over Dumbbell Reverse Fly

youtube-cover

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart and hold dumbbells in both the hands. With a straight torso, slightly bend forward using your hips while also bending your knees. The palms must face each other throughout the duration of the exercise.

Step 2: With a stationary upper body, slowly raise the dumbbells in an arc to the sides until they are in line with the shoulders.

Step 3: Pause for a second and return to the starting position.

Perform the exercise for the recommended number of times.

Important tip: Keep the arms in a fully extended position throughout the duration of the exercise for maximum efficiency.

Next up: Front Cable Raise

#5 Front Cable Raise

youtube-cover

Instructions:

Step 1: Stand near a low pulley while facing away from it. Select an appropriate attachment and secure it with your left hand such that the palm is facing the thighs.

Step 2: With a stationary torso, pull the attachment forward until it is in line with the shoulders. Ensure that the left arm is fully extended throughout the duration of the exercise.

Step 3: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of repetitions. Perform the same motion using the right hand to target the other set of deltoid muscles.

Important tip: Do not use momentum to lower the attachment as an improper form could lead to a serious rotator cuff injury.

Next up: Standing Military Press

#6 Standing Military Press

youtube-cover

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart. Secure the barbell in both the hands with a pronated grip and position it just above the chest and on the collarbone. Ensure that the distance between the palms is greater than the width of the shoulders.

Step 2: With straight legs and stationary upper body, raise the barbell overhead until the arms are fully extended.

Step 3: Pause for a second and return to the starting position.

Perform the exercise for the recommended number of repetitions.

Important tip: People suffering from lower back problems must exercise caution while performing this exercise.

Edited by Raunak J

Comments

Quick Links

More from Sportskeeda
Fetching more content...