5 Best Shoulder Exercises for Size
Building broad, strong shoulders is a key component of a well-developed upper body. Not only do strong shoulders enhance athletic performance, but they also improve overall aesthetics. In this article, we'll explore the 5 best shoulder exercises for size, guaranteed to help you build powerful, impressive shoulders.
1. Dumbbell Shoulder Press
The dumbbell shoulder press is a compound exercise that targets the deltoids, traps, and triceps. This exercise is essential for building overall shoulder size and strength.
- Hold a dumbbell in each hand at shoulder height, with your palms facing forward.
- Press the dumbbells straight up over your head, extending your arms fully.
- Lower the dumbbells back down to the starting position and repeat for 3-4 sets of 8-12 reps.
2. Lateral Raises
Lateral raises are an isolation exercise that specifically target the deltoids. This exercise is crucial for building wide, broad shoulders.
- Hold a dumbbell in each hand at your sides, with your palms facing your thighs.
- Lift the dumbbells out to the sides until they are at shoulder height, keeping your elbows straight.
- Lower the dumbbells back down to the starting position and repeat for 3-4 sets of 10-15 reps.
3. Rear Delt Fly
The rear delt fly is an exercise that targets the rear deltoids, which are often neglected in shoulder training. Building strong rear delts is essential for overall shoulder development.
- Hold a dumbbell in each hand, bending your arms and keeping your elbows close to your body.
- Lift the dumbbells out to the sides, keeping your elbows straight, until they are at shoulder height.
- Lower the dumbbells back down to the starting position and repeat for 3-4 sets of 12-15 reps.
4. Arnold Press
The Arnold press is a variation of the dumbbell shoulder press that targets the deltoids and traps. This exercise is named after the legendary bodybuilder Arnold Schwarzenegger.
- Hold a dumbbell in each hand at shoulder height, with your palms facing forward.
- Rotate your wrists so that your palms face towards your body, then press the dumbbells straight up over your head.
- Lower the dumbbells back down to the starting position and repeat for 3-4 sets of 8-12 reps.
5. Face Pulls
Face pulls are an exercise that targets the traps and rear deltoids. Building strong traps is essential for overall shoulder size and athletic performance.
- Hold a resistance band or cable handle with both hands, keeping your elbows close to your body.
- Pull the handle towards your face, keeping your elbows straight, until you feel a contraction in your traps and rear delts.
- Lower the handle back down to the starting position and repeat for 3-4 sets of 10-12 reps.
Conclusion
Building strong, impressive shoulders requires a combination of compound and isolation exercises that target all three heads of the deltoids, as well as the traps and rear deltoids. By incorporating these 5 best shoulder exercises for size into your workout routine, you'll be on your way to building broad, powerful shoulders that will enhance your overall physique. Remember to always warm up before your workout, and to start with a weight that allows you to complete the given number of reps with good form. Happy lifting!
