4 shoulder exercises to achieve broad masculine shoulders

The shoulders are crucial for maintaining our body shape, and the shoulder joint has the greatest range of motion among all joints in the body. Therefore, shoulder training should not be neglected in our workout plan.

 

 


When we talk about 'shoulder training,' we mainly refer to training the deltoid muscle, which covers the entire shoulder and is the primary shoulder muscle.

 

The deltoid muscle is composed of three parts.

The anterior deltoid, whose main function is to extend the upper arm forward and medially rotate at the shoulder joint.

The lateral deltoid, whose main function is to abduct the upper arm and perform lateral raises.

The posterior deltoid, whose main function is to extend the upper arm backward and laterally rotate at the shoulder joint.

All three parts are equally important and require different training exercises to target different areas of the deltoid muscle.

 


 

Using free weights for overhead presses and other exercises is very effective for training the anterior, lateral, and posterior parts of the shoulder (anterior, lateral, and posterior deltoid). Here are some exercises that effectively stimulate shoulder muscles.

 

Dumbbell Standing Shoulder Press

· Target area: Anterior deltoid


1. Basic standing position, hold dumbbells with both arms in front of the shoulder joint, palms facing forward.

2. Simultaneously press both arms overhead.

3. Return to the starting position and repeat the specified number of times.

 

Dumbbell Standing Lateral Raise

· Target area: Lateral deltoid


1. Basic standing position, hold dumbbells with both arms naturally hanging at the sides of the body.

2. Simultaneously perform a lateral raise with both arms.

3. Return to the starting position and repeat the specified number of times.

 

Dumbbell Seated Bent-Over Lateral Raise

· Target area: Posterior deltoid


1. Sit on a training bench, lean forward, and hold dumbbells with both hands hanging down.

2. Simultaneously perform a lateral raise with both arms.

3. Return to the starting position and repeat the specified number of times.

 

Dumbbell Standing Front Raise

· Target area: Anterior deltoid


1. Basic standing position, hold dumbbells with both hands naturally hanging in front of the body.

2. Simultaneously perform a front raise with both arms.

3. Return to the starting position and repeat the specified number of times.

 

-END-

The above content is from the book 'The Complete Guide to Dumbbell Training,' published with permission from People's Posts and Telecommunications Publishing House.


Created: 2018-12-27 07:43:26