Shoulders are one of the most important muscle groups for bodybuilders as they contribute to the overall aesthetics of the physique. Strong, well-developed shoulders can enhance the appearance of the chest and arms, creating a powerful and balanced upper body. In this article, we will discuss the four best exercises for your shoulders as a bodybuilder.
The Overhead Press
The overhead press is a classic exercise that targets the entire shoulder complex, including the anterior, medial, and posterior deltoids. This exercise can be performed with a barbell, dumbbells, or a Smith machine.
To perform the overhead press with a barbell, stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width apart. Bring the barbell to your shoulders, keeping your elbows close to your body. Press the barbell overhead, extending your arms fully at the top. Lower the barbell back to your shoulders and repeat for the desired number of reps.
When performing the overhead press, it is important to maintain proper form to prevent injury. Keep your core tight and avoid arching your back as you lift the weight. Start with a lighter weight and gradually increase the weight as you build strength.
Lateral Raises
Lateral raises are another effective exercise for targeting the medial deltoids, the muscle group responsible for shoulder width. This exercise can be performed with dumbbells, cables, or a machine.
To perform lateral raises with dumbbells, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your elbows slightly bent, lift the dumbbells out to the sides until they reach shoulder level. Lower the dumbbells back down and repeat for the desired number of reps.
When performing lateral raises, it is important to keep your shoulders down and avoid shrugging your shoulders as you lift the weight. Focus on using your medial deltoids to lift the weight, rather than relying on momentum or other muscle groups.
Face Pulls
Face pulls are an excellent exercise for targeting the rear deltoids, the muscle group responsible for shoulder thickness and definition. This exercise can be performed with a cable machine.
To perform face pulls, attach a rope or handle to the cable machine and adjust the height to chest level. Standing facing the machine, grasp the rope or handle with both hands and step back until there is tension on the cable. Keeping your elbows high, pull the rope or handle towards your face, bringing your hands to either side of your ears. Lower the weight back down and repeat for the desired number of reps.
When performing face pulls, it is important to keep your shoulders down and avoid shrugging your shoulders as you lift the weight. Focus on using your rear deltoids to pull the weight towards your face, rather than relying on other muscle groups.
Upright Rows
Upright rows are an effective exercise for targeting the traps and the medial deltoids. This exercise can be performed with a barbell, dumbbells, or a cable machine.
To perform upright rows with a barbell, stand with your feet shoulder-width apart and grip the barbell with your hands slightly narrower than shoulder-width apart. Keeping your elbows close to your body, lift the barbell up towards your chin, keeping it close to your body. Lower the barbell back down and repeat for the desired number of reps.
When performing upright rows, it is important to keep your core tight and avoid arching your back as you lift the weight. Focus on using your traps and medial deltoids to lift the weight, rather than relying on momentum or other muscle groups.
