the 10 best weight-training exercises to develop your shoulders. 10 proven ways to build bigger, denser, wider delts.
from 10 through 1, each of these exercises can settle one very important question: Just what are you going to do next time shoulders roll around in your training split?
1. Seated Dumbbell Shoulder Press
Position dumbbells to each side of shoulders with elbows below wrists
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
2. Seated Barbell Shoulder Press
Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.
Take the weight off the rack and press the bar directly over your head in a vertical line. If the upright racks are above your head, simply grasp the bar with both hand and un rack the weight.
Slowly lower the bar to just below chin level.
Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.
3. Dumbbell Lateral Raise
Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
4. Wide-Grip Smith-Machine Upright Row
Grasp bar with wide overhand grip.
Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.
5. Bent-Over Dumbbell Lateral Raise
Grasp dumbbells to each side. Bend knees and bend over through hips with back flat, close to horizontal. Position elbows with slight bend and palms facing together.
Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie finger" side up. Lower and repeat.
6. Cable Front Raise
Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.
Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.
7. One-Arm Cable Lateral Raise
Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available.
With elbow slightly bent, raise arm to side away from low pulley until elbow is shoulder height. Lower and repeat.
8. Face Pull
Stand facing rope attachment on high pulley cable. Grasp each end of rope just above enlarged ends. Step back with one foot so arms and shoulders are positioned straight forward with cable taut. Point elbows outward.
Pull rope to upper chest or neck, keeping elbows at shoulder height until elbows travel slightly behind back. Keep upper arms perpendicular to trunk. Return until arms are extended forward. Repeat.
9.Dumbbell Shrug
Stand holding dumbbells to sides.
Elevate shoulders as high as possible. Lower and repeat.
10.Front Raize
Pick two dumbbells and stand with a tall back, dumbbells resting on either side
raise one dumbbell to the front while maintaining a stationary torso (no swinging), palm facing down. Exhale as you raise. Then lower to starting position.
Raise the other dumbbell in repeat motion as the first. Then lower again
Raise both at the same time then return to starting position.
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