One of the most desired body parts for regular exercisers is some impressive well-rounded shoulders. When training regularly, it is easy to start developing them, but it can be a bit tricky to get that well-rounded “3D look” that people desire.
The key to good shoulder development is to ensure that you train them at all angles, as this will really help them look fuller and more well-rounded. Consistency is also very important and you should try and get in two really good shoulder workouts each week, with a few days spaced apart to optimise recovery. You’ll also need to focus more on higher volume rather than heavier weights in those workouts too as the mind-muscle connection and shock value are what will help stimulate more growth.
Here are five exercises that can form a great go-to shoulder exercise that within a few weeks can really start to show impressive growth and results. All of the exercises should be 3-4 sets with 10-20 reps per set. Weight used should be around 50-70% of your max. Also make sure that you warm your shoulders up properly for around 10 minutes before starting to reduce the risk of injury and improve muscle recovery and blood flow.
1. Seated Dumbbell Press
You need to sit on a seated bench with dumbbells and focus on pressing straight up when doing this compound movement. Stop short of locking out the triceps which can help keep the tension on the shoulders.
2. Lateral Dumbbell Raise
With a slight bend in the elbow, you need to lift the dumbbells out to the sides until the upper arms are parallel to the floor. This keeps the emphasis on the side head of the deltoids.
3. EZ-Bar Front Raise
Having an EZ-Bar allows both shoulders to work together while lifting one object. This movement targets the front delts very well.
4. Cable Upright Row
The upright row can work both the rear and side delts. Using a cable keeps the resistance on the shoulders from start to finish. Perform the exercise with a show and consistent tempo.
5. Reverse Pec-Deck
The rear delts can be a challenging area to isolate. You need to pull the handles as far back as you can to maximize the contraction and establish the mind-muscle connection.