Shoulders

The shoulders are a key muscle group in creating the balanced physique. It has always been the desire of people to have broad shoulders, let it be male or female. We have for centuries padded our suits and dresses to give the illusion of wide, powerful shoulders. Having wide shoulders also adds to the illusion of a V-taper which will make your waist look smaller. In general, the method to follow in the development of this V-taper look is to focus on the development of the side of the shoulders or side deltoids.

Anatomy and Benefits

The deltoid muscle originates on the lateral clavicle and inserts on the lateral proximal third of the humerus. Its major action is to raise and rotate the upper arm. The deltoid is divided into three major parts. The anterior front, medial side and anterior rear muscle heads. Strong and toned shoulder muscles can help prevent injuries and pain that come with everyday life and aging.

Exercise Basics

The deltoid as a whole is composed of three small muscle heads, therefore is a relatively small muscle group. Basically, there are two types of exercises for the deltoids; presses and raises. These used in variations will train all three heads effectively. It is proven that low reps are best for all pressing movements and high reps are most effective for all raising movements.

Composing muscles

• Anterior delts
• Lateral delts
• Posterior delts

Choose more specific or new muscle

• Abs
• Arms
• Shoulders
  • Anterior delts
  • Lateral delts
  • Posterior delts
• Back
• Legs
• Buttocks
• Hips
• Chest
• Extra: Cardio, Heart

Exercises used in our workouts

• Arnold Dumbbell Presses

• Ball Alternating Leg Arm Extension

• Ball Rear Deltoid Lying Raises

• Ball Shoulder Rotation

• Ball Front Shoulder Raise

• Ball Lying Side to Side Raise

• Ball Rear Shoulder Dumbbell Raise

• Ball Shoulder Press

• Bands Front Deltoid Raise

• Bands Lateral Raise

• Bands Rear Deltoid Fly

• Bands Standing Shoulder Presses

• Behind the Neck Barbell Presses

• Bent Over Cable Laterals

• Bent Over Dumbbell Laterals

• Front Double Raises With Cans

• Front Dumbbell Raises

• Front Single Raises With Cans

• Inclined Bench Lateral Raise

• Machine Front Raises

• Machine Shoulder Presses

• Machine Rear Deltoid Fly

• Military Presses

• One Arm Reverse Cable Laterals

• One Arm Side Cable Laterals

• Overhead Can Press

• Rear Deltoid Machine Row

• Rear Shoulder Fly With Cans

• Rear Shoulder Row With Cans

• Rear Shoulder Stretch

• Seated Dumbbell Presses

• Seated Lateral Raises

• Seated Machine Lateral Raises

• Seated One Arm Cross Cable Laterals

• Side Lateral Raises with Cans

• Smith Machine Shoulder Presses

• Standing Lateral Raises

• Standing Machine Lateral Raises

• Stationary rowing