How do you create powerful shoulders? Powerful, well-developed shoulders stand out, completing the upper portion of your “v” tapered figure. Building powerful shoulders requires the right combination of angles and exercises.
Your shoulders support every movement you make with your arms and hands – they allow you to lift heavy objects and promote more efficient training for your other muscles as well. Although your shoulders may look small (now), they are composed of three distinct deltoid muscles you must train to develop.
If you train all three – middle, rear, and front deltoids, you will have one complete pair of well-developed and powerful shoulders.
Do not be the guy who trains one or two but ignores the third part of the shoulder. Here are three simple but effective exercises to build muscle and power in your shoulders:
1. Standing Dumbbell Front Raises – As the name suggests, this exercise hits the front part of your shoulders. Stand with dumbbells in both hands by your sides. Keep your arms straight as you raise one arm with the dumbbell in front of you until it is parallel with the ground.
Pause, then return slowly to your starting position. Now repeat with the other arm. Never swing the weights or use momentum to control them. Remember to pause and hold the dumbbell at the peak (top) point for a second before lowering that arm.
2. Standing Dumbbell Lateral Raises – These hit the middle (deltoid) part of your shoulders. The start position is the same as the first exercise. But this time, raise both dumbbells at the same time to your left and right sides until each arm is parallel with the ground.
For better performance and safety, bend your arms at a 10-degree angle. Pause briefly at the highest point and then slowly return to your start position. Watch yourself in the mirror and try to move both hands simultaneously and to the same height.
You must be greedy and complete every move with perfect form.
3. Rear Dumbbell Lateral Raises – These hit your rear deltoids. You will need an incline bench set to a 45-degree angle for this exercise. Lay face down on the bench with your arms bent (10 degrees) and with a dumbbell in each hand. Then raise both arms, targeting the muscles of your back.
You should feel as though you are spreading your wings. This exercise is challenging, so start with lower weights until you understand and are comfortable with the movement. You should feel this exercise at the back of your shoulders (your rear deltoids) above your shoulder blades.
Perform each of these exercises for three sets, each of 6 to 12 reps. Set your goal and choose a heavyweight that you barely make the last rep build muscle efficiently.