Tweet
Want to take your shoulders to the next level? Beginners can learn more and start building them with the following 5 shoulder workouts. Check it out!
EMAIL
MORE
SHARE
by Alex Stewart Oct 05, 2009
The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention a broad thick set of shoulders looks impressive on stage and even better in the eye of the ladies.
Yes, shoulders are an important muscle but why is it that so many people can't seem to develop a thick well balanced set of shoulders? Keep reading and we will figure out the answer to that question in time.
In the article below I will discuss the anatomy of the shoulder, its function, location in the body and some exercises for each area of the shoulder. Finally, and what you have been waiting for, I will include 5 of my favorite workout programs to help turn your baseball-sized shoulders into massive bowling balls of muscle.
XXX
"THE SHOULDERS ARE THE MOST WIDELY USED MUSCLE IN THE UPPER BODY."
SHOULDERS-DELTOIDS
ANTERIOR HEAD
Function: Flexion, Medial Rotation
Location: Front portion of the shoulder girdle
Exercise: Barbell Shoulder Press
MIDDLE HEAD
Function: Abduction
Location: Middle/Side of the shoulder
Exercise: Dumbbell Side Laterals
POSTERIOR HEAD
Function: Extension, Lateral Rotation
Location: Back of the shoulder
Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench
REP RANGES
What you can see from the anatomy information above is the shoulder is really made up of 3 different small muscle groups. Many beginners treat the shoulder as one muscle group, and train it like the chest; presses, presses and more presses.
RELATED VIDEO ACHIEVING YOUR GOALS
WATCH THE VIDEO - 07:08
The only problem with this training approach is presses for the shoulders will heavily recruit the anterior head (front portion) with little work to the middle and posterior head (back portion) of the shoulder girdle. This builds a terrible imbalance and also can result in injury.
Without middle and posterior development the shoulders look narrow from both the front and the side. Many times injury is a result of imbalances like this. As a whole the shoulder is a moderate sized muscle, it is made up of 3 small muscles. Each muscle should receive an adequate workload and nothing more.
The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12) rep range for all the isolation work.
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worst off injury in the future. Many if not all the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form.
Now that you understand about what muscles make up your shoulder, their function, location and the rep range needed to stimulate it, let's give you some workouts to help you build your shoulder.
SHOULDER BUILDING WORKOUT PROGRAMS
Sample Workout 1
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
3 sets of 4-6 reps
One-Arm Side Laterals One-Arm Side LateralsOne-Arm Side Laterals
3 sets of 12 reps
Front Plate Raise Front Plate RaiseFront Plate Raise
3 sets of 12 reps (3 second hold at top)
Lying Rear Delt Raise Lying Rear Delt RaiseLying Rear Delt Raise
3 sets of 15 reps
Printable Page PDF Document
Sample Workout 2
Seated Side Lateral Raise Seated Side Lateral RaiseSeated Side Lateral Raise
3 sets of 8-12 reps
Pushups PushupsPushups
3 sets of 4-6 reps
Reverse Flyes Reverse FlyesReverse Flyes
3 sets of 12 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 15 reps
Printable Page PDF Document
Sample Workout 3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt RaiseSeated Bent-Over Rear Delt Raise
3 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder PressDumbbell Shoulder Press
3 sets of 4-6 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid RaiseStanding Low-Pulley Deltoid Raise
3 sets of 8-12 reps
Barbell Rear Delt Row Barbell Rear Delt RowBarbell Rear Delt Row
3 sets of 12 reps
Printable Page PDF Document
Sample Workout 4
Arnold Dumbbell Press Arnold Dumbbell PressArnold Dumbbell Press
3 sets of 6-8 reps
Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side LateralBent Over Low-Pulley Side Lateral
3 sets of 12 reps
Lying One-Arm Lateral Raise Lying One-Arm Lateral RaiseLying One-Arm Lateral Raise
3 sets of 10 reps
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
3 sets of 12 reps
Sample Workout 5
One-Arm Side Laterals One-Arm Side LateralsOne-Arm Side Laterals
3 sets of 8 reps (3 second hold at top)
Standing Military Press Standing Military PressStanding Military Press
3 sets of 6-8 reps
Reverse Flyes Reverse FlyesReverse Flyes
3 sets of 12 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 15 reps
Printable Page PDF Document
CONCLUSION
In 2005 I injured my right shoulder very badly; to the point where I needed surgery. I got the surgery. After I recovered I never thought I would be able to build big shoulders ever again. I am telling you this story for 2 reasons.
First, I was wrong, my shoulder did grow. After I put the injury behind me and decide enough was enough, I am not going to feel bad for myself anymore and work with what I had, I made amazing gains and put some great size on my shoulders.
Secondly and most importantly, I injured my right shoulder because I was lifting with my ego. I want to make it clear to all beginner lifters; heavy weight training is great for stimulating growth, but only if used in perfect form.
I was lucky that this injury happened to me when I was 18 as I was able to recover quicker than if I was 30 and also I learned a great lesson, lift smart. I see way too many beginners ruin there shoulders with stupid lifting. As you learned the shoulder is actually three small muscles that make up a moderate sized area.
Lift heavy, hard and with the utmost intensity in perfect form and your shoulders will grow. As always if you have any questions don't hesitate to drop me an email.
MORE
SHARE
by Alex Stewart Oct 05, 2009
The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention a broad thick set of shoulders looks impressive on stage and even better in the eye of the ladies.
Yes, shoulders are an important muscle but why is it that so many people can't seem to develop a thick well balanced set of shoulders? Keep reading and we will figure out the answer to that question in time.
In the article below I will discuss the anatomy of the shoulder, its function, location in the body and some exercises for each area of the shoulder. Finally, and what you have been waiting for, I will include 5 of my favorite workout programs to help turn your baseball-sized shoulders into massive bowling balls of muscle.
XXX
"THE SHOULDERS ARE THE MOST WIDELY USED MUSCLE IN THE UPPER BODY."
SHOULDERS-DELTOIDS
ANTERIOR HEAD
Function: Flexion, Medial Rotation
Location: Front portion of the shoulder girdle
Exercise: Barbell Shoulder Press
MIDDLE HEAD
Function: Abduction
Location: Middle/Side of the shoulder
Exercise: Dumbbell Side Laterals
POSTERIOR HEAD
Function: Extension, Lateral Rotation
Location: Back of the shoulder
Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench
REP RANGES
What you can see from the anatomy information above is the shoulder is really made up of 3 different small muscle groups. Many beginners treat the shoulder as one muscle group, and train it like the chest; presses, presses and more presses.
RELATED VIDEO ACHIEVING YOUR GOALS
WATCH THE VIDEO - 07:08
The only problem with this training approach is presses for the shoulders will heavily recruit the anterior head (front portion) with little work to the middle and posterior head (back portion) of the shoulder girdle. This builds a terrible imbalance and also can result in injury.
Without middle and posterior development the shoulders look narrow from both the front and the side. Many times injury is a result of imbalances like this. As a whole the shoulder is a moderate sized muscle, it is made up of 3 small muscles. Each muscle should receive an adequate workload and nothing more.
The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12) rep range for all the isolation work.
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worst off injury in the future. Many if not all the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form.
Now that you understand about what muscles make up your shoulder, their function, location and the rep range needed to stimulate it, let's give you some workouts to help you build your shoulder.
SHOULDER BUILDING WORKOUT PROGRAMS
Sample Workout 1
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
3 sets of 4-6 reps
One-Arm Side Laterals One-Arm Side LateralsOne-Arm Side Laterals
3 sets of 12 reps
Front Plate Raise Front Plate RaiseFront Plate Raise
3 sets of 12 reps (3 second hold at top)
Lying Rear Delt Raise Lying Rear Delt RaiseLying Rear Delt Raise
3 sets of 15 reps
Printable Page PDF Document
Sample Workout 2
Seated Side Lateral Raise Seated Side Lateral RaiseSeated Side Lateral Raise
3 sets of 8-12 reps
Pushups PushupsPushups
3 sets of 4-6 reps
Reverse Flyes Reverse FlyesReverse Flyes
3 sets of 12 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 15 reps
Printable Page PDF Document
Sample Workout 3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt RaiseSeated Bent-Over Rear Delt Raise
3 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder PressDumbbell Shoulder Press
3 sets of 4-6 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid RaiseStanding Low-Pulley Deltoid Raise
3 sets of 8-12 reps
Barbell Rear Delt Row Barbell Rear Delt RowBarbell Rear Delt Row
3 sets of 12 reps
Printable Page PDF Document
Sample Workout 4
Arnold Dumbbell Press Arnold Dumbbell PressArnold Dumbbell Press
3 sets of 6-8 reps
Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side LateralBent Over Low-Pulley Side Lateral
3 sets of 12 reps
Lying One-Arm Lateral Raise Lying One-Arm Lateral RaiseLying One-Arm Lateral Raise
3 sets of 10 reps
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
3 sets of 12 reps
Sample Workout 5
One-Arm Side Laterals One-Arm Side LateralsOne-Arm Side Laterals
3 sets of 8 reps (3 second hold at top)
Standing Military Press Standing Military PressStanding Military Press
3 sets of 6-8 reps
Reverse Flyes Reverse FlyesReverse Flyes
3 sets of 12 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 15 reps
Printable Page PDF Document
CONCLUSION
In 2005 I injured my right shoulder very badly; to the point where I needed surgery. I got the surgery. After I recovered I never thought I would be able to build big shoulders ever again. I am telling you this story for 2 reasons.
First, I was wrong, my shoulder did grow. After I put the injury behind me and decide enough was enough, I am not going to feel bad for myself anymore and work with what I had, I made amazing gains and put some great size on my shoulders.
Secondly and most importantly, I injured my right shoulder because I was lifting with my ego. I want to make it clear to all beginner lifters; heavy weight training is great for stimulating growth, but only if used in perfect form.
I was lucky that this injury happened to me when I was 18 as I was able to recover quicker than if I was 30 and also I learned a great lesson, lift smart. I see way too many beginners ruin there shoulders with stupid lifting. As you learned the shoulder is actually three small muscles that make up a moderate sized area.
Lift heavy, hard and with the utmost intensity in perfect form and your shoulders will grow. As always if you have any questions don't hesitate to drop me an email.