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When planning on what to work out, many people forget about their shoulders. Strong and well-defined shoulders play a crucial role in supporting your upper body strength and stability. To achieve the iconic boulder shoulders, you need to incorporate the right exercises into your workout routine.
Factory Weights, as Scottish Fitness Website of the Year 2022, will unveil the top exercises to meld into your workout routine. Get ready to elevate your shoulder game, unlock your potential, and achieve some well-rounded boulder shoulders.
The barbell overhead press is a classic compound exercise that focuses on all three of the shoulder muscle heads. If you’re looking to engage the anterior, medial, and posterior deltoids of your shoulders, as well as the traps and triceps, then this exercise is for you.
It’s recommended that you start with a comfortable weight, then increase it over time. Remember to keep consistent form throughout to avoid any injury.
If you really want to target your medial deltoids, then you’ll love adding dumbbell lateral raises to your routine. They are key to forming wider shoulders with a rounded boulder shape. These exercises are super easy to do; simply hold a dumbbell in each of your hands, stand with your knees slightly bent, and lift the dumbbells outwards until they’re parallel to the floor.
It’s important not to swing the dumbbells upwards as fast as you can but instead to slowly arc them in a fluid, controlled motion.
Bent-over dumbbell reverse flyes primarily target the posterior deltoids to help improve posture and strengthen your upper back. To start off, make sure you have a slight bend in your knees and hinge forward at the hips while holding dumbbells in each hand.
Throughout the process, ensure that you maintain a neutral spine as you continue through the movement, lifting your arms out and squeezing out your shoulder blades.
The Arnold press is a variation of the overhead press that involves rotating the wrists as you press the dumbbells upward. This exercise engages all three heads of the shoulder muscles, providing a challenging and effective shoulder workout. Control the movement and focus on maintaining proper form and range of motion.
Upright Rows are a unique exercise that targets your lateral deltoids, traps, and larger upper back muscles. Give yourself a little bit of space and hold either a barbell or dumbbell with an overhand grip, lifting it towards your chin while keeping it close to your body. Don’t elevate your shoulders too much, and lift with a firm posture and controlled grip.
The push press is a dynamic compound exercise that combines leg drive with shoulder pressing. It targets the entire shoulder complex, as well as the legs and core. Start with the barbell resting on your upper chest, perform a slight dip, and explosively drive the weight overhead using the power from your legs. Control the descent and repeat.
Front raises primarily target the anterior deltoids, helping to develop shoulder width and definition. Hold a dumbbell in each hand, and with a slight bend in your elbows, lift the weights straight in front of you until they reach shoulder level. Focus on maintaining control throughout the movement and avoid swinging the weights.
For a real burn, try targeting your rear deltoids, upper back and rotator cuff muscles with a face pull. This isn’t an exercise that you can do without gym equipment, so be sure to use a cable machine around shoulder height. Grab the rope and slowly pull it towards you while retracting your shoulder blades. Squeeze them together while maintaining a slow, controlled movement.
Cable lateral raises provide constant tension on the medial deltoids throughout the entire range of motion. Stand next to a cable machine with the handle attached at the lowest setting. With a slight bend in your elbow, lift the handle out to the side until your arm is parallel to the ground. Control the descent and repeat on the other side.
Adding the dumbbell press is an essential exercise for anyone aiming to target their entire shoulder complex. To do a dumbbell shoulder press, start by sitting on a bench or standing with a pair of dumbbells. Position them at shoulder height, and press the weights overhead while engaging your core.
Maintain proper form and focus on contracting your shoulder muscles at the top of the movement for maximum benefit.
Don’t leave your shoulders out of your exercise routine! You can develop strong, boulder shoulders by implementing at least a few of the exercises we’ve spoken about in this blog. You should start with light weights first, then gradually increase them as you feel your shoulders grow.
Throughout this process, don’t forget about maintaining proper form throughout and minimising your risk of injury. Always be consistent, even if it's short reps, and before long, you’ll start to develop your boulder shoulders.
