The Best Exercises For Shoulder Muscles

Having massive shoulders creates an illusionary physique. All the bodybuilders with massive shoulders always get very high points in the symmetry round. It also makes you look bigger than you actually are. In this article I will point out the best exercises for shoulder muscles.

Front Presses

Barbell front presses are an excellent way to build the front deltoids. It can be done on a smith machine or seated using a bar. Standing without back support from a bench will force the mid and upper back regions to grow. as these regions are required to support the shoulders and upper body as they are working. You can also use dumbbell presses, they keep more of the tension on the side head of the deltoid.

Side Laterals

This exercise works the side head of the deltoid. The best way to do this exercise is leaning laterals with dumbbells. You can hold on to something with one hand, with the other hand raise the dumbbell until it is parallel to the floor. Leaning takes the tension off the neck area and traps and keeps the tension on the area you want to target. You can also use side laterals with dumbbells. If you raise the weight then, the arm has to fall short of being parallel to the ground a little, to keep the tension on the delts at all times and keep the traps out of the exercise.

Rear Rear Laterals

Bend yourself at the waist so you are at a 90 degree angle facing the floor. Using 2 dumbbells or cabels, raise them out and away from the body while still remaining bent over. Keep the tension on the rear deltoids by raising the dumbbells or cables with as little momentum as possible. Do not cheat with this exercise.

Cleans

Bend down at the knees and keep your back straight. with one smooth motion, while keeping the back straight and erect, stand up and "jerk" the bar upright, so the elbows stay higher than your wrists, "catching" the bar on the chest.

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Best Shoulder Workout - 5 Exercises Explained!

Do you want to know 5 exercises which will really improve your shoulder appearance and strength? These exercises are top quality but they should not obviously be carried out whilst neglecting the rest of your body. Ok, so in terms of the best shoulder workout, here it is:

1. SEATED DUMBBELL SHOULDER PRESS

How do you do it?

Sit on a chair at home or an upright bench at the gym. Lift 2 dumbbells and pull them to your shoulders. Keep your feet shoulder width apart. With your elbows directly beneath the dumbbells, raise them upwards until straight above your head, then lower the dumbbells to the starting position.

2. SEATED BARBELL SHOULDER PRESS

How do you do it?

Sit on an upright bench. Grab the barbell with a wider than shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell down to the front of your shoulders, then press it back to starting position. You can also do this exercise by lowering the barbell to the back of the head. It's really personal preference.

3. BARBELL UPRIGHT ROW

How do you do it?

Stand holding a barbell with a shoulder width grip. Make sure you keep your elbows above your hands at all times. Pull the bar up from the starting position until your elbows are shoulder height. Hold this position for a second then lower to the starting position.

4. DUMBBELL SIDE LATERAL RAISES

How do you do it?

Get 2 dumbbells. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Using your deltoids, raise the dumbbells out to the sides and upwards until they are just above shoulder level. Hold this position for a second to maximize contraction in the deltoids. Lower the dumbbells back to the starting position. Then repeat.

5. BENT OVER LATERAL RAISES

How do you do it?

Lift 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep your knees bent to prevent hurting your lower back. Hold the dumbbells at arms length in front of your. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. As with previous exercises, hold this position briefly to maximize the peak contraction in the rear deltoids and then lower the dumbbells back to the starting position.

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5 Awesome Shoulder Muscle Exercises

America is known to be "arm happy" and I'd have to agree. It's kinda funny watching a large majority of the guys in the gym hit arms and chest every day. Next time you lift, look around and I bet you'll notice all of the benches and preacher curl machines occupied. This habit of training your arms over everything else gives you an unbalanced look. The usual obvious sign of somebody who is "arm happy" is the notorious chicken legs, but what I've really been noticing lately is narrow shoulders. Having narrow shoulders will make you appear to be weak and puny. If you have massive biceps and triceps and no shoulders, you will look extremely awkward and will likely strike out if you're competing for strange at the lake.

There is a lot more to developing awesome shoulder muscles than simply doing dumbbell side raises or shoulder presses on machines. The compound exercises that involve your whole body will be most effective at building big & strong shoulders.

Functions of the Shoulder Muscles

Anterior Deltoid

• The front head of the shoulder that allows you to rotate your arm inward. This shoulder muscle plays a role in bench pressing, and tricep workouts. This is commonly one of the most overdeveloped muscles for weight lifters, which can cause a muscular imbalance, leading to injury and posture problems.

Medial Deltoid

• The medial deltoid brings your arm out to the side. This shoulder muscle is activated more by isolated shoulder movements, such as dumbbell side raises.

Posterior Deltoid

• The posterior deltoid brings your arm back and helps to rotate it out. Back training exercises such as rows and pull ups involve the rear delts more than most other exercises. Reverse flyes are also a good an isolation exercise for the rear delts.

5 Awesome Shoulder Muscle Exercises That Must Be In Your Routine

1. Overhead Push Presses: This shoulder workout will shred your delts and make you stronger overall, especially in your core. You're basically throwing weight up over your head forcing you to balance and not swing back and forth. This is a powerhouse compound exercise.

2. Arnold Presses: Terminator knew what he was doing! Try to keep strict form on this one and really feel the burn. Get a good rotation throughout the movement and try to touch the weights at the top and bottom of every rep.

3. Bus Drivers: Kind of a funny name, but it works! Hold the plate straight in front of yourself and twist it back and forth like a steering wheel. You're going to feel a mean burn in your shoulders and forearms while you're going through the movement.

4. Front Raises: This is a solid movement. Try not to swing too much and bring the weight up to shoulder level on every rep. You must stay in control, and not allow the weight to fall down too fast.

5. Shrugs: Try to do this shoulder muscle exercise in the beginning of your workout, or there's a good chance that you won't get the most out of them. Do not put 6 plates on each side and moves your arms up and down half an inch. Get a good range of motion and squeeze your traps at the top for a second. Do them right and you will look like a freak in no time. By "freak" I mean a stacked individual - which is out of the norm in today's fat society.

Well, that's it for this one. Remember, wide shoulders will make you look taller, broader and more masculine. Give these workouts a shot during your next training session and don't forget to let me know what you think in the comments section below.

Peace,

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

1. Seated Front Military Press

Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

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5 Best Shoulder Workouts for Mass

Shoulders are often under-trained when it comes to training the upper body. However, bringing out the striations and the shape of the shoulder muscles is a big part of the upper body training. Nevertheless, you first need to ensure that you have sufficient muscle mass. Most men spend most of their time in the gym training their shoulders, but they do not see any progress. Therefore, this article will exclusively explain and demonstrate what are the five best shoulder workouts for mass that men can use to bring out the shape and striations of their shoulder muscles. Note that many other exercises exist although this selection seems to be a good one for the whole shoulder muscles.

Notably, having strong shoulders will help you to improve the form of other exercises such as deadlifts and bench presses that involve the arms. To get the shoulders strong enough to support efficiently other exercises it is recommended to follow the following workouts.

#1 - Hang clean and press

This shoulder exercise is often compared to the upright row or high pull, and if you can flow with the momentum, then you could press much more weight than you can from a dead stop. To start, stand up with your feet spread wider than your shoulders and your hands on the bar parallel to your feet. With the bar along your body resting against the thighs for the starting position, you should lift the weight into the standing position while holding the back tight and flat and the chin up.

From time to time, people tend to freeze their body which would be wrong for such exercise. You must bend your waist and knees while doing it. Failing this would result in serious back injuries. For the hang clean, the ankles should be extended, traps and knees flexed. The upright row performed to bring the bar up in a straight line in front of the body until it reaches the shoulders height. From there, arms and elbows currently under the bar should now be above it and the shoulders. To complete the repetition, the bar should be lowered back down to the shoulders and then down the thighs to its original position.

#2 - Military Press

This training exercise is one of the best in adding great size and definition of the shoulders. In this workout, you are required to start with the weight resting on the upper chest, and then pressing the bar directly upwards in front of the face to the point just before the elbows lock. The weight should be brought back down to the chest while control is maintained.

#3 - Dumbbell shoulder press

The great thing about this workout is that it can make the shoulder muscles practically explode under the skin. Dumbbell shoulder press can be done while standing or seated, but it is very important not to exert over the body. Hold a dumbbell in each hand and start with the left side first lifting to full extension. The weight should be returned down maintaining control all along while the right weight is going up in an alternating motion.

#4 - Upright barbell rows

The upright barbell row has a good impact on the medial head of the deltoid, and you should grip the bar roughly an inch inside the shoulder width. You want your hands to be six to eight inch from each other. Stand up straight, shoulders down and chest out. Your feet should be the shoulder's width or a little bit wider.You need to keep your elbows up the bar as you pull up right below your chin. Then pull down to its original position to finish the repetition.

#5 - Overhead squat

Overhead squat increases stability in the shoulder muscles and the surrounding tissues, hence creating a better definition and control. In this exercise, you must snatch the barbell into an overhead position and do a squat while the bar is held steady. Finish the repetition holding a position that utilizes the outward force of the hands against the bar.

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The Six Best Shoulder Exercises

There are about a half dozen of what may be called the best shoulder exercises. Powerlifters, Olympic weight lifters, and bodybuilders work on their shoulders for somewhat different reasons. Bodybuilders want to develop wide shoulders that, with a thin waist, show off a tapered appearance. The Powerlifters and Olympic weight lifters work on shoulder exercises to toughen up that part of their body so as to avoid shoulder injuries when training for and performing their major lifts.

Shoulder Exercises Involve Complex Anatomy

The shoulders are a frequently injured area along with the lower back and knees. There is no joint of the body that is so complex and can move in so many different directions. It might be a good idea before exercising your shoulders if you understand a little bit about how the shoulder joint anatomy works.

Most who have weight trained for awhile are familiar with there being three heads (muscles) to the deltoids being the anterior, medial and posterior but these muscle groups belong to only the obvious exterior. There are three bones that make up the shoulder: The upper arm bone (humerus), the shoulder blade (scapula) and the collar bone (clavicle). The humerus fits into the scapula to form what is called the glenohumeral joint. A rotator cuff covers this joint to keep everything tight and in place preventing dislocation. The rotator cuff is comprised of four muscles with their associated tendons attaching to respective bones. There are actually 2 or 3 dozen anatomical "micro structures" underneath what we know as the shoulder that enable it to adduct, abduct and rotate externally as well as axially.

Be Careful Doing Shoulder Exercises

If you start an exercise with a weight that is too heavy, you will surely run the risk of rotator cuff injures. It is not good to use momentum in any shoulder exercise because the shoulders muscles are so small in comparison to other muscle groups and are easily injured. If you are using momentum in a shoulder exercise (with the possible exception of push presses), it means the weight you are using is too heavy. The best thing to do when starting a new shoulder exercise is to start off with a weight that you can do about 12 to 15 reps to failure. Here are 6 great exercises for shoulders to develop the front, side and rear delts:

1)Overhead Press (military press)

This is one of the Big Five Lifts. It works mostly the anterior (front) deltoids but also hits the sides a little. After either cleaning the barbell or un-racking it, stand feet shoulder-width apart. Find the correct hand placement. When your hands are closer together, you'll get more of a triceps workout. Hands farther apart will work more the trapezius muscles. Any hand placement will work the shoulders. A behind the neck version of the overhead press works more the side deltoids but may also cause impingement which is when the bursa (cushioning sac) in the shoulder is squeezed by too much pressure when doing overhead types of exercises.

2) Seated Dumbbell Presses

These work the same parts of the shoulder as the Overhead Press. Find a comfortable seating position. Keep your feet flat on the floor. You can either do this shoulder exercise with palms facing each other or away from you. This one is a bit harder to do than the standing Overhead press so lighter weights are used. Dumbbell Press can also be done standing to get better leverage.

3)Barbell Upright Rows

This shoulder exercise almost did not make the list because of the possibility of shoulder impingement when performing it. The exercise works the front deltoids. With feet about shoulder-width apart and keeping a neutral back pick a barbell off the floor or a rack. Your hand spacing should be less than shoulder width apart. Pull the barbell upwards in the direction of your chin. If you have any pain doing this it would be best to stop and trying doing the high pull exercise instead.

4)High Pulls

This one is great for the side and rear deltoids. This is also an upward rowing type of shoulder exercise except that your hands are wider than shoulder width. Start as you would doing an upright barbell row with arms hanging down in front of you. Bend forwards a bit with your knees and hips keeping your back arched. The bar will travel some inches downwards towards your knees. Then straighten up and pull upwards. This shoulder exercise is fairly safe to do. Many who have shoulder problems do only this one.

5)Standing Laterals with Dumbbells (side raises)

These work the front and side deltoids. Stand up straight holding light dumbbells at you sides with arms hanging down. Raise weights out to the sides with palms facing down. It may take a little body English to get the weights going. It is important to do laterals under control without using momentum.

6)Bent (over) Laterals

One of the best shoulder exercises to develop both the rear deltoids and the upper back muscles between your shoulder blades (rhomboids). These are basically keeping bent over and doing lateral raises with palms down. Again, it might take a little body English to get the dumbbells moving but keep momentum to a minimum. Bent laterals can't usually be done with as much weight as other shoulder exercises.

Finally

And there you are-six of the best exercises to work your delts. As for getting bowling ball looking shoulders, the best shoulder exercises for mass you can do would be the ones you could lift the most weight with and that would probably be Overhead Press and High Pulls. Again, remember when doing any shoulder exercises to start out light and then add weight gradually.

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Shoulder Exercises For Mass

Well defined shoulders are very important for the overall health and look of a body . Strong shoulders are an asset in nearly every activity. You should devote an equal amount of times training your shoulders as you do your any upper body part. To achieve a well defined and balanced shoulders you must incorporate several exercises. Your shoulder exercise workout must have different exercise from different angles to develop all the parts for your shoulders.

Developing strong shoulder is crucial to preventing injuries to other muscles during exercises.
To get the best results you need to do 6-10 reps of each shoulder exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your shoulders muscles by doing a variety of shoulder exercises with and without weight.

FRONT Dumbell Raise

Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.

SIDE DELTOID RAISE (Seated)

Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing.

BENT OVER LATERAL RAISE

Works your rear delts. Hold two dumbbells and sit at the end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Raise dumbbells in a semicircular motion until your arms are parallel to the floor, even with your ears. Return slowly to starting position. Do not swing!

OVERHEAD PRESS WITH BARBELL

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells.

LYING SIDE DELTOID RAISE

Lie on your side on a flat bench with a dumbbell in your uppermost hand. Your shoulders should be perpendicular to the bench. The lower arm should be extended in a comfortable position to act as a counterbalance. Your upper leg should be straight in line with the bench and your lower leg should stretch out to the floor to stabilize yourself. Start by extending the dumbbell out in front of your body and slightly toward the floor. Using your shoulder muscles, raise the weight directly above your body, then lower to the starting position. Finish your reps and then switch sides. Don't use weights that are too heavy or you will not be isolating the shoulder as much.

DUMBBELL MILITARY PRESS

UPRIGHT ROW

Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

DUMBBELL RAISE

Preparation:

Stand and grasp the dumbbells with your arms to the side, palms facing sides of thighs.

Execution:

Pull the dumbbells up to sides of ribs with your elbows out to sides. Lower and repeat.

MACHINE OVERHEAD PRESS

FRONT DELTOID PULLEY RAISE

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Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms.
Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows:

1. Deltoid :

this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards. 

2. Rotators :

these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions.

3. Biceps brachii :

 the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front. 

4. Triceps brachii :

the triceps covers the the back of the upper arm and consists of three sections - the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow. 

5. Brachialis :

 this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways. 

6. Forearm muscles 

 the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

                                                              Article Source: http://EzineArticles.com/4429

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Shoulder Exercises For Men | Basic Exercises For Broader Shoulder

Shoulder Exercises For Men : Step By Step Walk Thru Guide

Having a broad and muscular shoulder is every man’s desire. Broad shoulder is a standard body posture for a healthy and strong male. However, due to various reasons, many young men have narrow sloppy shoulder. This not only affects the body appearance, but also makes many young men lack of confidence.  In fact, narrow shoulders can be improved through exercises. Through special designed shoulder exercises for men, shoulder muscles can be trained and build up to compromise the narrow shoulder.

Human shoulder are built up of deltoid muscle, trapezius muscle, supraspinatus muscle, infraspinatus muscle, teres major, teres minor and other muscles. Among them, the deltoid is divided into front, middle and back portion. It is the most obvious shoulder muscle and it play an important role in determine the width of the shoulder.

Therefore, relevant shoulder exercises for men targeting deltoid can quickly and effectively broaden your shoulders and improve the posture. A few good deltoid workout exercises are:

1. Barbell behind neck press:

 this exercise can be done in standing or sitting position. With chest completely straight up, grip the barbell with both hand wide open. With barbell origin position at the back of the neck, raise up the barbell until the arm is straight up. This is usually done in 6-8 groups, each doing 4 to 6 repetitions. This action can fully develop the front, middle and back portion of the deltoid muscle. This exercise is not good for anyone who has past/present shoulder problem or people who has pain between shoulder blades problem as the pain may become worse. It is advisable to do this exercise with a workout partner to help you to unload the reload the weights.

2. Dumbbell lateral raise :

 stand straight with both hand holding dumbbell. Arms are straight to your sides. Raise the arm laterally in slow movement until both hands are at the height of your shoulder. Hold for 1-2 seconds and then slowly drop the arms down to the sides. This exercise is mainly for the development of the. Exercise in 8 deltoid muscles to 12 repetitions and in 3 groups. The dumbbell weight should be just adequate.

3. Dumbbell front raise: 

repeat the similar steps above, this time raise both hands that are holding the dumbbell in front until the arms are at the height of the shoulder. Pause for 1-2 seconds and then drop to the original position. Exercise in 8 to 12 repetition and in 3 groups. This exercise is targeting the front part of the deltoid muscles.

Practice the above shoulder exercises for men 2 to 3 times a week over a period of time, you should yield satisfactory results.

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5 Amazing Shoulder Workouts

Having those firm, rounded, toned shoulders is not the easiest task in the world especially if you really don't know exactly what to do. Being pregnant has completely changed my workout routine in what I can and cannot do so I do a lot of high repetitions with low weight. To achieve really rounded, defined shoulders you need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae. I have compiled a list of my favorite shoulder workouts to help you get started on your quest for more defined shoulders so let's get started.

1) Seated Shoulder Press

While being seated on a military press bench that is in an upright position, take a dumbbell in each hand and set in an upright position on your thighs. Lift each weight (one at a time is best) to shoulder height and with palms facing front, push the dumbbells upward over your head until they touch at the top.

2) Standing Dumbbell Fly

While standing, hold a dumbbell in each hand by your sides and swing the weights up a few inches without using your trap muscles to shrug.

3) Cble Face Pulla

Using a rope handle to use at the cable station, put the cable all the way to the top and attach the handle. Holding the end of each rope, make sure palms are facing each other, and pull towards your forehead with your rear delts, and back fully activated. Hold this position for a few extra seconds and repeat.

4) One Armed Side Lateral Raises

Holding a dumbbell, position it in front of your pelvis with your elbow bent slightly. With your free hand, hold onto something such as the military bench for support and bend over with knees slightly bent. Raise your arm until it reaches shoulder height and then lower and repeat.

5) Front Plate Raise

Standing with your legs apart, hold onto the plate with both hands and raise until your arms are parallel to the ground. I do these with a ten pound plate and I do these slow and controlled to really feel my shoulders burn. Another tip for doing these raises is to not use your body to hoist the plate into the air taking the emphasis off the actual muscle your working out.

                                                               Article Source: http://EzineArticles.com/9338322

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Shoulder Workouts For Mass Muscle Gains

Benefits Of Shoulder Workouts Routine

The first reason being that the first phase of the workout focuses more on strength. Which is an essential part of any workout. Having a good strength base is something which you can use to build some muscle mass on. You will also be able to lift more weight and do more reps as you get stronger.There are many benefits of this shoulder workout routine. The first may shock you, but you actually get bigger shoulders with this routine. Seriously though, there are some more advanced reasons why this is a good shoulder workout.

The second phase of the shoulder workouts routine focuses on muscle hypertrophy (scientific name for muscle growth). It does this by using more reps and more time under tension. This creates a good environment to make a muscle grow.

This shoulder workout ensures that you work all three heads of the shoulder, to give your shoulder a full wide look. There is also some work in this shoulder routine target the traps (muscle between your neck and shoulder). This will ensure you have good symmetry and not have these big boulder shoulders sticking out the sides making you look stupid.

Shoulder Workouts Routine

So lets have a look at the shoulder workouts routine below:

Shoulder Workout Routine

Order	Exercise	Sets	Reps	Rest Interval
A	Military Press	3	6-8	60 sec
B	Side Lateral Raise	3	10-12	60 sec
C	Reverse Dumbbell Fly	3	10-12	60 sec
D	Barbell Shrugs	4	10-12	60 sec

For the military press try to increase weight every week as this is the strength part of the workout. Use explosive lifts here as this uses more muscle fibres, especially the larger ones.

For the side lateral raises and reverse dumbbell fly’s try to increase your reps every week, until you can do 12 reps for each set. Then increase the weight to bring your reps down to 10 per set, and use that weight until you can do 12 reps for each set again. Then increase weight and continue. These two exercise will give you a wider look, wide also filling out the rear of the shoulder, which is often forgotten about.

Do the barbell shrugs as noted above, where you keep using the same weight each week. Until you reach the upper rep range limit, before you increase the weight. These shrugs will target your traps, which will give you a great look across the top your shoulders.

I hope you enjoyed my post on shoulder workouts.

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