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Training Your Shoulders With These Exercises!
Training Your Shoulders With These Exercises!

Training Your Shoulders With These Exercises!

  • Reading time: 10 min.

Broad shoulders, a well-developed back and good lats combine to create the sought-after V-shape that every bodybuilder dreams of. Therefore, the shoulders also deserve a prominent place in the training schedule of every serious bodybuilder. But how can you best train your shoulders and ensure that you get real boulder shoulders?

The Shoulders


The deltoid muscle, or the shoulder, consists of several muscles involved in moving your arm. In total, there are seven different muscle groups that together form the shoulder joint. The most well-known and important muscle is the 'major shoulder muscle.' This actually consists of three different muscles: the anterior deltoid (front), the lateral deltoid (middle), and the posterior deltoid (back).

These are the most well-known and important muscles in your shoulder. To develop beautiful, large shoulder muscles, it is important that all three of these muscle groups are trained. In this article, we will focus on training the three deltoids. The shoulder is a muscle group that is actually used in many other exercises that are not specifically aimed at the shoulders. Therefore, training your shoulders is not only important from an aesthetic perspective; strong shoulders also help you perform other exercises better.

Training Shoulders: Which Exercises?


It is almost impossible to train the different shoulder muscles (front, middle, and top) equally with just one exercise. Due to the varying ranges of motion of the different muscles, they are never all worked equally. Therefore, it's better to perform different exercises that emphasize one aspect of your shoulders at a time. Below, we provide explanations of various exercises to train all aspects of your shoulders!

Front raise

schouders trainen front raise

 

The front raise is a great isolation exercise for the front of your shoulders. During pressing exercises, your triceps can sometimes take over part of the work from your shoulders. In the front raise, the triceps are not activated, so they cannot take over the work from the shoulders. Essentially, the front raise is a fairly simple exercise. However, that doesn’t mean it’s not effective. On the contrary, the front raise is a great exercise to add to your routine. You can vary the execution of this exercise by performing it with dumbbells, a barbell, or in a cable station. You can do the exercise bilaterally (both arms at the same time) or unilaterally (one at a time). So, the front raise never has to be boring!

We’ll explain the basics of this exercise using a front raise with dumbbells. You can choose to perform the exercise seated or standing. When standing, you might ‘cheat’ a bit by using your legs to help. If you want to avoid this, it’s better to sit down. Sit on a bench, preferably with back support, and grab two dumbbells. Let your arms hang down by your sides with the dumbbells. Now, you’re going to extend your arms in front of you until they are completely horizontal. The back of your hands should be facing upward. Once horizontal, slowly lower your arms back down to your sides before stretching them out again. Easy peasy, right?

Lateral raise

schouders trainen lateral raise

 

The lateral raise, also known as the side raise, is an isolation exercise for the sides of your shoulders. Like the front raise, it is a relatively simple exercise that is still very effective. To create the V-shape, the lateral raise should definitely be included in your routine. This exercise helps you develop beautiful, large, and round shoulder heads! The lateral raise is also an exercise with which you can vary. You can use dumbbells or a cable station, perform it bilaterally or unilaterally, seated or standing; all variations are possible with the lateral raise. Some gyms also have a lateral raise machine that you can use for variety. For now, we will focus on the execution with dumbbells. If you want to avoid cheating too much, choose to perform the lateral raise while seated.

Sit on a bench and hold your arms, with the dumbbells, alongside your body. Your palms should be facing each other. Now, lift your arms sideways, keeping them as straight as possible. The back of your hands should face upwards during this exercise. Raise your arms until they are at least horizontal. Now, slowly lower them back alongside your body before lifting them again. If you are performing the exercise standing, your arms in the starting position will not be alongside your body; instead, the dumbbells will be together in front of your body, and you will raise them from there. Perform the lateral raise regularly to create larger shoulder heads. Vary your reps, sets, and execution of the exercise, and you will see your shoulders grow!

Bent-over raise

In this exercise, as you might have expected, you will be bent over. The focus of this exercise is on the back of the shoulders, but the trapezius and back muscles are also activated. By training the back of your shoulders, you ensure that your shoulders appear straighter and less rounded forward. You can perform the bent-over raise standing or lying on an inclined bench. You can also do the bent-over raise at a cable station. We will now explain the standing variation with dumbbells. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.

Now, slightly bend your knees and lean your upper body forward until it is horizontal. Make sure to keep your back straight! Raise your arms as far out to the side as possible. The goal is to get your arms horizontal. Keep your arms straight while lifting them. Your elbows may be slightly bent, but ideally, your arms should be as straight as possible. This is an exercise that can be performed quite explosively!

Overhead press

schouders trainen overhead press

 

The overhead press is one of the basic exercises for the shoulders. What bench pressing is for your chest, the overhead press is for your shoulders. This exercise emphasizes the front of your shoulders. It is very effective for building mass in the front of your shoulders. The overhead press can be performed with either a barbell or dumbbells. The variant with dumbbells is usually called the dumbbell press or shoulder press. The overhead press is a relatively easy exercise, but just like with any exercise, it's important to perform it correctly to avoid injuries.

You generally perform the overhead press while standing with a barbell. If you prefer to do it seated, it's better to choose to perform the exercise with dumbbells. The emphasis of the overhead press is on the front and middle of your shoulders, but it also activates the upper chest, triceps, and trapezius. Curling in the squat rack is definitely not acceptable, but you can borrow the squat rack for this overhead press. Make sure the barbell is at chest height. Stand against the barbell so that it rests on your chest. Grip the barbell just slightly wider than shoulder-width with an overhand grip (palms facing away from you).

Your elbows should point straight down. Step back and position your feet shoulder-width apart. Press the barbell upward from your chest until your arms are fully extended above your head. Hold the barbell here for a moment and then lower it back down to your chest in a controlled manner. When pressing and lowering, be mindful to move your head back in time. Having a barbell on your head is not very pleasant.

Military press

The military press is a variation of the overhead press. The execution is almost the same; the only difference is the position of your legs. As the name suggests, you stand in a military stance for this exercise. In the overhead press, your feet are shoulder-width apart, while in the military press, your legs are together. Your feet and knees are essentially locked against each other. In the military press, just like in the overhead press, the emphasis is on the front and middle of your shoulders. The upper part of your chest, your triceps, and your trapezius also contribute to the movement. Additionally, the military press is a great exercise for your core. Since your legs are pressed together, you have to work harder to maintain your balance, which you do by constantly engaging your core. You can also borrow the squat rack for this exercise.

Make sure the barbell is at chest height. Stand against the barbell and grip it with an overhand grip, slightly outside your shoulders. Your elbows should point downward. Step back and bring your feet together. Ensure your legs are completely pressed against each other and touching everywhere. Squeeze them together a bit. This may feel quite awkward at first, and you may need to find your balance. Once you feel stable, you can push the barbell up until your arms are fully extended above your head. Hold this position for a moment, then lower the barbell back down to your chest in a controlled manner. Also, pay attention to the position of your head to avoid accidents.

Behind-the-neck press

schouders trainen behind neck press

 

Another variation of the overhead press is the behind-the-neck press. The name of this exercise gives it away; in this exercise, you perform the press not from your chest, but from your neck. This exercise is a bit more challenging than the standard overhead press, and the risk of injury is slightly higher. Therefore, good technique and execution are essential for this exercise. The focus is primarily on the middle and back of your shoulders. Your triceps and trapezius are also activated with the behind-the-neck press. Like most shoulder exercises, you can perform this exercise either standing or seated. To begin with, it's best to perform this exercise seated.

When sitting on a bench with a straight backrest, you provide your back with some extra support, reducing the risk of injury. Position the bench and the barbell so that the barbell is at the height of your trapezius when you are seated on the bench. Sit down and grip the barbell about 10 to 15 centimeters outside your shoulders, with your palms facing towards you. Now press the barbell upward until your arms are nearly fully extended. Slowly and deliberately lower the barbell back behind your head until it reaches the height of your trapezius again. You have now completed one rep; on to the next!

Arnold press

This exercise was devised by the 'Austrian Oak' himself: Arnold Schwarzenegger. He was Mr. Olympia a remarkable seven times (!), so this exercise must be good! While the dumbbell press mainly targets the front and middle of your shoulders, the Arnold press adds an extra factor by also engaging the sides of your shoulders. Your triceps and trapezius are also activated with this exercise. Generally, the Arnold press is performed while seated. You will perform the Arnold press with dumbbells.

Sit on a bench, preferably with a straight backrest, and hold the dumbbells in front of your chest. Your palms should face you, and the dumbbells should be about 10 centimeters apart. Your elbows should point downwards. Now, press the dumbbells upwards until your arms are fully extended above your head. While pressing, rotate your arms so that you end with your palms facing away from you. Then, slowly lower the dumbbells back towards your chest, rotating your arms back inwards. Ready to train for shoulders as impressive as Schwarzenegger's?!

Upright row

schouders trainen upright row

 

With the upright row, you train all three parts of your shoulders. Additionally, this exercise also targets your trapezius, and to a lesser extent, it activates your back and biceps. This exercise is performed standing. You can do the upright row with a barbell, with dumbbells, or at a cable station. The most common variation is with a barbell, so we will explain the exercise using this variant. Grab a barbell and hold it overhand (with your palms facing you). Stand up straight with your feet shoulder-width apart.

Hold the barbell against your body, with your hands at shoulder-width or slightly narrower; you can choose what feels comfortable for you. Now, pull the barbell up towards your chest, keeping your elbows pointing outward. The upward motion is an explosive movement. Once at the top, hold this position for a moment and then lower the barbell back down in a controlled manner. Make sure to keep the barbell as close to your body as possible while performing this exercise.

Face pull

With the face pull, you primarily train the back of your shoulders and your trapezius. However, the face pull has another advantage. It also works the rotator cuff. These are four small muscles that work together to stabilize your shoulder. You perform the face pull at a cable station. You can do the face pull standing or sitting; if sitting, you kneel on one knee. You use a rope attachment for the face pull, which you attach to the pulley at shoulder height.

Grab the ends of the rope with an overhand grip; your elbows should point outward, and your palms should face down. Now take a few steps back from the pulley to create tension on the cable.

While keeping your upper arms parallel to the floor, pull the ends of the rope towards your face. As you do this, pull the ends apart, so they move alongside your face (each on one side), and try to move your hands as far back as possible. This is an explosive movement. Then, slowly return to the starting position. Make sure there is constant tension on the pulley!

 

schouders trainen v vorm

The V-shape is the ultimate goal of every bodybuilder. However, certain aspects of your body are largely determined by genetics, such as having a narrow waist. If you aren't blessed with that, you won't be able to create it. What you can do is ensure that your shoulders become wider, making your waist appear smaller and achieving that V-shape. So, it’s a good reason to really focus on those shoulders with these exercises!

Boost Your Performance with Supplements


In addition to a good training program, proper nutrition and supplementation are essential for achieving optimal results. For shoulder exercises, we recommend the following dietary supplements: Whey protein helps with recovery and building muscle mass after intense training sessions, while creatine improves your explosive strength and performance. A multivitamin ensures that you get all the necessary vitamins and minerals, which is important for your overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly tailored to a shoulder training program and help you get the most out of your workouts.

Whey Delicious
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Whey DeliciousXXL Nutrition
From£ 15.00
Creatine Monohydrate
(107)
From£ 8.33
Multivit - 120 tabs
(13)
Multivit - 120 tabsXXL Nutrition
£ 14.26
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