The best exercises to build big shoulders

Ladies and gentlemen, put down your latte and step away from the avocado toast, it's time to pump some iron and beef up those shoulders! But before you start flexing in front of the mirror and taking awkward gym selfies, let's make sure you know what you're getting yourself into. The shoulders are a complex joint made up of three main muscle groups: the deltoids, rotator cuff, and the trapezius. And let me tell you, these muscle groups are not to be trifled with. But don't worry, with the exercises we'll be discussing in this article, you'll be able to sculpt your shoulders like Michelangelo sculpted David (minus the nudity and the Renaissance thing, of course). So, put on your game face, and let's get ready to flex!

1. Shoulder press: The shoulder press, also known as the overhead press or the military press, is a compound exercise that targets the front, middle and rear deltoids. To perform this shoulder exercise, sit down on a shoulder press machine or stand holding dumbbells at shoulder height. Push the weights upward until your arms are fully extended, then lower them back down to the starting position. This exercise can also be performed using a barbell or a Smith machine. In order to target the front deltoids, it is important to keep your elbows in front of your body and to focus on pushing the weights upward. To target the middle deltoids, aim to push the weights straight up, keeping your elbows close to your body. To target the rear deltoids, aim to push the weights slightly backwards and keep your elbows slightly behind your body.
2. Lateral raises: The lateral raise is an exercise that targets the middle deltoid. To perform the exercise, stand holding a pair of dumbbells at your sides. Raise the dumbbells out to the side until they are parallel to the floor, then lower them back down to the starting position. This exercise can also be performed using resistance bands or cables. It's important to keep your elbows slightly bent and to avoid swinging the weights. To make the exercise more challenging, try to keep your wrists neutral and avoid letting them rotate as you lift the weights.
3. Front raises: The front raise is an exercise that targets the front deltoid. To perform the exercise, stand holding a pair of dumbbells at your sides. Raise the dumbbells in front of your body until they are parallel to the floor, then lower them back down to the starting position. This exercise can also be performed using resistance bands or cables. It's important to keep your elbows slightly bent and to avoid swinging the weights. To make the exercise more challenging, try to keep your wrists neutral and avoid letting them rotate as you lift the weights.
4. Rear delt flyes: The rear delt flye is an exercise that targets the rear deltoid. To perform the exercise, stand with your feet hip-width apart, holding a pair of dumbbells at your sides. Bend forward at your hips slightly and raise the dumbbells out to the side until your arms are parallel to the floor. Lower the dumbbells back to the starting position, making sure to keep your core engaged and your back straight. To target the rear deltoids, it is important to keep your elbows close to your body and to focus on squeezing your shoulder blades together as you lift the weights.
5. Upright rows: The upright row is an exercise that targets the front and middle deltoids, as well as the trapezius. To perform the exercise, stand holding a barbell or a pair of dumbbells at your sides. Pull the weights upward towards your chin, keeping your elbows close to your body. Lower the weights back to the starting position. Keep your elbows close to your body and focus on squeezing your shoulder blades together as you lift the weights.
6. Rotator cuff exercises: The rotator cuff consists of four muscles that help to stabilize the shoulder joint. To target these muscles, exercises such as internal and external rotations, done with a resistance band or a cable machine, are recommended. Internal rotations target the infraspinatus and teres minor, while external rotations target the supraspinatus and subscapularis. To perform internal rotations, hold the resistance band or cable handle with your elbow at your side and your forearm pointing up. Slowly rotate your arm inward, keeping your elbow at your side. To perform external rotations, hold the resistance band or cable handle with your elbow at your side and your forearm pointing down. Slowly rotate your arm outward, keeping your elbow at your side.
7. Pull-ups and pull-downs: Pull-ups and pull-downs are compound exercises that target the trapezius, as well as the biceps and lats. Pull-ups are performed by hanging from a pull-up bar and pulling your body upward until your chin is above the bar. Pull-downs are performed by sitting at a pull-down machine and pulling the bar down towards your chest. Both exercises are effective at targeting the upper traps, but pull-ups also engage the lats and biceps to a greater degree. To make the exercise more challenging, try using a narrow grip or adding weight to your pull-ups or pull-downs.

It's important to note that all these exercises are great for building shoulder muscle, but it's also important to have a well-rounded workout routine that includes exercises for other muscle groups as well. In addition, proper form and technique should always be a priority to prevent injury and get the most out of each exercise. Furthermore, it is also important to vary your exercises, weight, reps, and sets to continuously challenge your muscles and avoid hitting a plateau.

When it comes to training frequency for the shoulders, it's important to consider your fitness level and goals. For those looking to build muscle mass and strength, training the shoulders two to three times per week with a variety of exercises is recommended. However, for those who are more focused on maintaining muscle tone and overall fitness, one to two shoulder workouts per week should suffice.

In conclusion, the shoulders are a complex joint that consist of various muscles that are crucial for overall strength, stability, and posture. A well-rounded shoulder workout routine should target all three muscle groups of the shoulders, including exercises that focus on the front, middle and rear deltoids, as well as the rotator cuff and the traps. The exercises discussed in this article are some of the best for activating the muscle fibers in the shoulders and should be incorporated into your workout routine. Remember to always consult a physician or a personal trainer to develop a workout routine that is tailored to your individual needs and goals. A strong and healthy set of shoulders is essential for overall fitness, and with the right exercises and training frequency, you can achieve the results you're looking for.