A case can be made that well-built shoulders can make a physique. From a frontal appearance, the shoulders create balance between the upper body and the large width of the legs, primarily the quads.
Sculpting the body through weight training is done with the emphasis of balance and flow. Not neglecting the shoulders will allow you to work towards that goal and give that X-frame illusion.
Here are some great shoulder workouts that will sculpt your shoulders:
Lateral Raises
- Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your torso. This is your starting position.
- Keeping your torso stationary, lift the dumbbells to your side with a slight bend on your elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor. Exhale as you perform this movement.
- Pause for a second at the top, then slowly lower the dumbbells back to the starting position as you inhale.
Shoulder Press
- Stand or sit with a dumbbell in each hand, raised to shoulder height with elbows bent and palms facing forward.
- Push the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
Front Raises
- Stand upright with a dumbbell in each hand at arm’s length. Your palms should be facing towards your body.
- Keeping your torso stationary, lift the dumbbells in front of you with a slight bend on the elbows and the hands slightly tilted forward. Lift until your arms are slightly above parallel to the floor. Exhale as you perform this movement and pause for a second at the top.
- Slowly lower the dumbbells back to the starting position as you inhale.
Rear Deltoid Fly
- Stand with your feet shoulder-width apart and a dumbbell in each hand.
- Bend at the waist while keeping your back straight so that your torso is almost parallel to the floor. Let the dumbbells hang directly in front of you with palms facing each other. This is your starting position.
- Keeping your torso forward and your arms slightly bent at the elbows, lift the weights straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
- After a second at the top contracted position, slowly lower the dumbbells back to the starting position.
Always remember to keep your movements controlled to prevent injury, and choose a weight that allows you to perform the exercise with correct form. If you’re new to these exercises, it might be helpful to perform them in front of a mirror to check your form, or work with a trainer if possible.
These listed shoulder workouts will should be done with the format of 3 sets of 10. For more intensity aim for 3 sets of 15.
Following this routine consistently will be sure to give you the defined shoulders you desire.
Health Life Fitness 