The best quality and the sign of strength in an imposing body is a set of strong, wide-rounded shoulders. Some men are born with narrow shoulders, others with medium width, and some are just well-framed since forever.
With proper training methods, you too can make your shoulders wider, stronger and more aesthetically pleasing. If the workout you are doing now doesn’t work for your shoulders, then you should reinvent the way you train and add a couple of shoulder exercises for mass.
KNOW YOUR SHOULDERS
The shoulder is one of the largest joint in the body and its musculature is very complex. The shoulder is made up of three bones – the clavicle (collarbone), the scapula (shoulder blade) and the humerus (upper arm bone). It is protected by three ligaments that surround the shoulder joint, and most of its stability comes from the muscles and tendons of the rotator cuff. You need your shoulders to be mobile enough for a wide range of motions, but also stable enough so you can do actions such as lifting, pulling and pushing.
The largest of the shoulder muscles is the deltoid. This is the muscle which gives the shoulder its rounded-off shape. The action of the shoulder is complex, each portion of the deltoid acting singularly to produce distinct movements from the other portions of the muscle such as raising the arm and assisting the pectoralis muscle in the chest. The deltoid muscle is made up of three sets of muscle fibers:
The most important function of the deltoid is preventing joint dislocation when carrying heavy objects.
When it comes to building those massive shoulders, you need to know what you are doing, put in the work necessary for the growth of the muscles, and understand that it takes time.
Building a well-framed shoulder isn’t rocket science. You just need to properly work the three deltoid parts. Here are a few examples that you can include in your workout routine to help you build a nice pair of well-rounded shoulders.
Front dumbbell raise
Barbell shoulder press
One arm dumbbell shoulder press
Rear deltoid barbell row
Front barbell raises
Lying rear lateral raise
You can also do this exercise with a dumbbell in one hand and then switching to the other hand.
Cable rear lateral raise
You can execute this exercise using both your hands at the same time, with cable columns on each side.
Cable seated rear lateral raise
Cable upright row
When it comes to the amount of sets you need to do, it’s all about your goals. Generally, the amount of sets is between two to six reps for strength and eight to ten for building maximum muscle mass. It’s up to you and the goals you’ve set for yourself.
Do these exercises a few times a week focusing on the intensity of each exercise. Give it time, and you’ll see that having shoulder building exercises in your everyday routine is really worth it!