5 Shoulder Exercises to Build Muscle

24
Oct
2014

deltsbig

Looking for shoulder exercises to build muscle? Try these 5 powerhouse workouts!

WHY TRAIN THE SHOULDER

The shoulder is commonly known as the most movable and unstable joint in the entire body. Because of this fact it is sustainable to injury. By building muscle in your shoulders you not only prevent injury but support other muscle groups such as your back, chest and biceps that often rely on mobility in your shoulders to perform exercises.

SEATED ARNOLD PRESS

The main muscle worked here is your traps. Focused on a compound movement.

Seated_Arnold_Dumbbell_Press1

 

 

 

 

 

  • Sit in either a chair or bench with back support
  • Hold two dumbbells at chest level with palms facing you and elbows bent arms close to torso
  • Exhale and raise the dumbbells  upward, rotate the palms until they are facing outward
  • pause at the top then lower dumbbells back to starting position with palms facing towards you

 

UPRIGHT ROW

The main muscle worked here is your traps, while also working biceps and shoulders. Focused on a compound movement.

Dumbbell_Upright_Row2

 

 

 

 

 

  • In an overhand grip, grab two dumbbells resting on thighs
  • Keep your back straight and arms extended at starting position
  • As you pull the dumbbells up, keep them close to your torso. Your elbows should be creating most of the motion
  • Bring dumbbells as close to your chin as you can, then lower to starting position

 

REVERSE FLY

The main muscle worked here is your shoulders. Focused on an isolation movement.

 

Reverse_Flyes

 

 

 

 

 

  • Lay down on a slightly inclined bench
  • place dumbbells in each hand with palms facing each other
  • Keep your arms extended with elbows slightly bent
  • Exhale as you raise the dumbbells to shoulder height or parallel with floor
  • Pause at the top then return to starting position

 

DUMBBELL SHRUG

The main muscle worked here is your traps. Focused on an isolation movement.

Dumbbell_Shrug1

 

 

 

 

 

  • Stand tall with dumbbells in each hand, palms facing torso
  • Keeping arms straight, elevate shoulders lifting dumbbells as much as possible
  • Pause at the top then return to starting position

1, 1, 2 FRONT RAISE

front-raises

 

 

 

  • 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.

 

I hope you found this article on shoulder exercises to build muscle helpful.

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