Summary

Shoulder workouts are not only essential for achieving an impressive physique but also for improving strength, stability, and joint health. By targeting intrinsic and extrinsic shoulder muscles, such as deltoids, rotator cuffs, traps, and lats, you can enhance mobility and prevent injuries.

Whenever you step into a gym, the first question you ask yourself is what body part should be focusing on. Well, there is no correct answer to that since each body part is as important as the last.

That being said, there are some body parts that are easier to pump than others, your shoulders being one of them (that is if you have a good enough shoulder workout routine). Apart from putting your body into shape, shoulder workouts have a number of benefits for your body.

A study found that patients suffering from frequent dislocation feel relief from the pain and less frequent dislocation with their shoulder workouts (specifically your deltoids and rotator cuff).

Before we can go all “guns” blazing (pun intended), we need to know what muscles work during which exercise and how it affects your shoulder. This information is crucial for your next shoulder workout.

shoulder-workout

Types of Shoulder Muscles

To put it into simple terms, your shoulder is made of two groups of muscles which are the intrinsic and extrinsic muscles. The intrinsic muscles originate from the scapula or clavicle and attach to your humerus, whereas the extrinsic muscles originate from our torso and attach to the shoulder. There are 4 muscles in the extrinsic group and 3 muscles in the intrinsic group of the muscles and we will be looking closely at each of these.

shoulder-workout

Extrinsic Shoulder Muscles

Trapezius: This is a triangle-shaped muscle that travels down your spine and moves across your shoulder blade. This muscle supports your arms and shoulders.
Latissimus Dorsi: This is one of the largest muscles in your back and is partially covered by the trapezius. This is often referred to as your “lats” and is important to develop to manage your body weight.
Levator Scapulae: Located on the side and back side of your neck serving the primary function of lifting your scapula which connects the arm to the collarbone.
Rhomboids: These are the muscles at the top of your back and middle of your shoulder blades. When contracting they help pull your shoulder blades together.

Intrinsic Shoulder Muscles

Deltoids: Made from three muscle fibers (anterior, lateral, and posterior), which are connected by thick tendons and anchored into a V-shape. This muscle is responsible for the rotation of your arm and prevents dislocation.
Teres Major: Located on the underside of the upper arm and supports the latissimus dorsi.
Rotator Cuff: This is a group of muscles and tendons that keep the upper arm bone neatly snuggled into the shoulder socket, preventing dislocations.

4 Exercises for Your Next Shoulder Workout

Here are 4 exercises that will target every muscle in your shoulders for those definite gains and improved strength in your upper body.

Seated Dumbbell Press

This exercise can help you isolate your shoulder movement while being able to lift a lot more weight because of the freedom that the dumbbells provide you. You need to sit on a bench with your dumbbells at ear level and palms facing outwards. Push the dumbbells up and then back to the starting position to complete one rep. It is advised to do 4 sets of 10 to 15 reps.

shoulder-workout

Lateral Raises

We’ve all heard the saying “Slow and steady wins the race”. This is exactly how you need to perform this exercise. The slower you raise your arms the better your muscles will look in the end. Stand straight with dumbbells in each hand keeping them on the sides. Simultaneously raise both arms until your shoulders are in a straight line and then bring back to the original position. This is generally done with lightweight but more reps, so try doing 4 sets of 10 to 15 reps.

shoulder-workout

Front Raises

This is a great exercise to really hit those front deltoids. Take a barbell or dumbbells and stand straight with your palms facing backward. Lift the weight until your arms are in a straight line in front of you and bring it back to the original position to complete one rep. Again, you need to do low weight and more reps, so try doing 4 sets of 10 to 15 reps for this exercise as well.

shoulder-workout

Reversed Flies

This exercise targets your anterior deltoids, rhomboids, and traps, so you should probably prepare yourself for a serious burn. Sit backward on the butterfly machine and extend your arms backward. Be sure to give it a nice squeeze at the end of the rotation and bring your arms back. This will complete one set, you will have to do 4 sets of 10 to 15 reps.

shoulder-workout

Your shoulders can really bring some great definition to your body and just make you look good overall. Apart from the aesthetic benefits, there are a number of medical benefits attached to this workout. So why wait? Get ready to be top-heavy. If you already got the shoulder workout down pat, click here to look for a workout that better suits you.

FAQs

What is the best workout for shoulders?

The best workout for shoulders combines compound and isolation exercises to target all three deltoid heads—anterior, lateral, and posterior. Seated Dumbbell Press is great for overall strength, Lateral Raises sculpt the side delts, and Reversed Flies enhance rear deltoid and upper back development. Incorporating these exercises ensures balanced growth and strength.

Are shoulders hard to grow?

Shoulders can be challenging to grow due to their complex anatomy and the need for targeted exercises. Consistent training, focusing on progressive overload, and working all deltoid heads equally are key. Pairing your workout with proper nutrition and adequate recovery will help you see steady gains in shoulder size and strength.

What is Arnold Schwarzenegger's shoulder workout?

Arnold’s shoulder workout emphasizes volume and variety, including exercises like Overhead Press, Arnold Press, Upright Rows, and Lateral Raises. His routine focuses on hitting the shoulders from different angles to maximize muscle activation. Aim for 4-5 sets of each exercise, keeping reps in the 8-12 range for hypertrophy.

What to do after shoulder day?

After shoulder day, prioritize recovery by stretching and performing mobility exercises to prevent stiffness. Incorporate rest or light activities like walking or yoga to boost circulation and reduce soreness. Ensure your diet includes protein and healthy carbs to support muscle repair, and stay hydrated to aid recovery.

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