Build Bigger Shoulder in few weeks

Shoulder exercises are often coupled with other movements that develop the muscles of the arms, pectorals of the chest, and trapezius and other muscles of the back . It is difficult to completely isolate the shoulder muscles during a workout because many other upper-body muscles must be involved to perform the exercises . Warm-up exercises specifically designed for the shoulders are vital to muscle development for weight lifters . Initial warm-ups should consist of low-impact exercises involving lifting weights and then progressing to higher loads over a period of time . Range-of-motion exercises should also be a part of the warm-up routine prior to weight lifting.

The following exercises are some examples of movements that can be used to develop the shoulder. Many alternatives exist in both standing and seated positions, using a variety of machines, barbells, and dumbbells.




About The Workout

Front Dumbbell Raises Exercise

Front Dumbbell Raises are an excellent exercise to isolate front deltoid Muscle.

Purpose : To Build Muscle Mass in the front head of deltoids.

A high range exercise works exceptionally well for the front head of Deltoids.

Execution Technique : Front Dumbbell Raises exercise can be done standing as well as seated with a pair of dumbbells. Seated version calls for strict form and prevents cheating.
This exercise is done in an alternating movement.

Steps :

  • Stand straight with a dumbbell in each hand. Let the dumbbells hang in front of you with back of your hands facing forwards.
  • Raise one dumbbell {say right } in front of you till it reaches just above shoulder level
  • Now lower the weight {right} while raising the left in front of you.
  • Perform this exercise in this alternating manner.

Variation : This exercise can also be done both arms at a time called Double Dumbbell front raises.
Another variation is the overhead front raise wherein the arm is raised in front but overhead above the shoulder level as much as possible.

Points to remember

  • Remember exhale while you exert.
  • Keep a controlled motion and avoid jerky movements
  • Concentrate on training the front delts and raise dumbbells in front of you and do not raise outside the body.
  • Try to avoid trapezius action as much as possible.
  • Avoid arching of the lower back.
ExerciseSetsRepsRest
Front Dumbbell Raises Exercise 410 each60 Seconds

Dumbbell Shoulder Press

Dumbbell Shoulder Press is an Excellent Exercise to build front and side deltoid muscles.

Dumbbell Shoulder Press is an excellent variation to Barbell Shoulder Press. And added to the fact that dumbbells allow a full range of motion, dumbbell press is a very significant exercise to build front and side deltoid muscles.

Purpose : To Build Muscle Mass in front and side of deltoids.
Dumbbell Press is an excellent exercise. Whenever you want to add more sets to Shoulder exercises, do it with this exercise.
Execution Technique : This exercise is performed seated on a bench with a dumbbell in each hand.

Steps :

  • Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
  • Lift the dumbbells overhead until they nearly touch at the top and then lower them as low as possible.
  • Fell a good stretch at the bottom and then continue with the next rep.

Points to remember : Go as heavy as possible.

ExerciseSetsRepsRest
Dumbbell Shoulder Press 410 each60 Seconds

Arnold Dumbbell Press Exercise

Arnold Shoulder Press is an excellent Shoulder Muscle Building exercise.
When it comes to the best exercise with the best range of motion for Shoulder muscles, Arnold press stands out from the crowd. It gives a wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack.
Purpose : To Build Muscle Mass in the front and side heads of the deltoids.
Arnold is an excellent alternative to Shoulder Dumbbell press and can be used to spice up your workouts. I perform Arnold press and shoulder dumbbell presses on alternate weeks for variety in my workouts.
Execution Technique : This exercise is performed standing with a pair of heavy dumbbells.

Steps :

  • Stand straight holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you.
  • Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement.
  • Now lower the dumbbells in a reverse movement.

Points to remember

  • Remember exhale while you exert.
  • Keep a controlled motion and avoid jerky movements
  • Keep a strict form.

Do not lock your arms overhead.

ExerciseSetsRepsRest
Arnold Dumbbell Press Exercise 410 each60 Seconds

Upright Rows

Heavy Upright Rows is an excellent exercise to Build huge Trapezius muscles and create that delto-pectoral separation bodybuilders crave for. Check the Barbell and Cable Upright Rows.

Purpose : To Build Muscle Mass in Trapezius Muscles.
Heavy Upright Rows along with Shrugs build massive traps.
Execution Technique : You can use either a Smith Machine, Free weights or Cable to perform Upright Rows.
Grips : Upright Rows can be done with both narrow grips and wider ones. The narrow grip focuses on Trapezius and wider focuses on entire shoulder girdle. Also the wider grip allows some cheating movement thereby allowing you to lift more weight.

Steps :

  • Hold a bar with a narrow overhand grip and let it hang in front of you.
  • Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to squeeze your trapezius muscles.
  • Now lower the bar under controlled motion until it comes back to starting position.

Points to remember

  • Remember exhale while you exert.
  • Keep a controlled motion and avoid jerky movements
  • Keep your back straight.

Cable Upright Rows

Cable Upright Rows are an excellent variation wherein you use a cable instead of Barbell. The stricter form and constant resistance makes this exercise more effective.

ExerciseSetsRepsRest
Upright Rows 410 each60 Seconds




Disclaimer

The information contained in this Post is intended as a fitness guide and it’s not intended to replace a personal coach. Remember to consult your doctor before beginning any type of workout or diet program. information unknown to you may have an adverse effect on your physical well-being even including death. You may think you’re in physical shape to pursue the activities described in this document; only your doctor is qualified to make that decision. Tell him or her that you are planning to begin an exercise program.