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Building Head-Turning Shoulders

Building Head-Turning Shoulders

By Shaun Campbell

Are you looking to turn heads this summer? Every great physique starts with great shoulders. Well-developed shoulders not only give you a sense of confidence and power but also emphasize your shoulder to waist ratio commonly referred to as the ‘v-taper.’

For those of you who are looking to build a powerful physique that stands out in a crowd make sure you pack some muscle on those shoulders. You can’t hide weak shoulders come summer. Whether you are wearing a tank top or hanging out on the beach, strong shoulders speak for themselves.

And this applies to women too. Sleeveless shirts and strapless dresses are right around the corner. Nothing screams fit and healthy more then toned, sculpted shoulders. As a bonus, developed shoulders will make your waistline appear smaller.

To develop great shoulders you must hit this muscle group from all angles. A complete shoulder routine should include work for all three major muscles of the deltoids: the anterior, or front, lateral, or side, and posterior or rear. The anterior portion of the deltoid raises the arm to the front and rotates the arm inward, while the lateral head raises the arm out to the side. The posterior head pulls the arm toward the rear and rotates the arm outward.

When training the shoulders the tapezius — better known as the traps — tend to be involved in many of the exercises, mainly lateral raises. I have included some trap exercises with the more advanced workouts.

Summer is almost here so you don’t have time to waste. I have included a few workouts for whatever level you are at to help you build great shoulders that will be envied by all.

So get down to the gym, and put your shoulders to the wheel

Beginner Workout (just getting started)

Dumbbell Overhead Press              2 – 3 x 10-15 (i.e. 2 to 3 sets of 10 to 15 repetitions)
Dumbbell Lateral Raises                 2 – 3 x 10-15
Bent Dumbbell Lateral Raises      2 – 3 x 10-15

Notes:I choose to use dumbbells only for this routine to make it convenient and safe for you and to also challenge your coordination and stability muscles. Make sure to focus on the correct technique and not the amount of weight you are using until you feel comfortable with the movements. Complete this workout 1 or 2 times a week with at least 48-72 hours between workouts. Rest approximately 1 minute between sets. Entire workout should take around 20 minutes.

Toned Sculpted Shoulders Workout (intermediate level workout)

Dumbbell Lateral Raises                      3 – 4 x 12-15
Machine Reverse Flys                           3 – 4 x 12-15
Dumbbell Overhead Press                   3 – 4 x 12-15
Dumbbell Shrugs   3 – 4 x 15

Notes: Complete this workout 1 or 2 times a week with at least 48-72 hours between workouts. Rest approximately 1 minute between sets. Entire workout should take around 30 to 45 minutes

Massive Shoulders Workout (advanced mass building workout)

Machine Overhead Press                4 x 12,10,8,6 (pyramid*)
Dumbbell Lateral Raises                 3 x 10-12
Bent Dumbbell Lateral Raises      4 x 15,12,10,15
Cable Front Raises                            3 x 12-15
Barbell Shrugs or Dumbbell Shrugs  4 x 15,12,10,8 (pyramid*)

Notes:Complete this workout once a week. Rest approximately 2 minutes between sets. Entire workout should take around 45 minutes to 1 hour.

*With the Pyramid system you add weight, or resistance, to the next set. Begin with the lightest weight and work up to the heaviest.

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