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7 Best Muscle-Building Shoulder Exercises

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Arnold Press
 named for their Mr Universe-winning, Predator-killing inventor, the rotating motion at the end of this exercise hits more of your shoulder than the standard press to fill out that v-shape. “It’s nice way to do a conventional press while adjusting the shoulder position to target the anterior deltoids” says White. For the layman, that’s the front bit of your shoulders. Which will feel like they’ve been Terminated tomorrow

Lateral Raise the slower you can perform these raises, the more they’ll hurt – and the better you’re going to look. “Lateral raises are perfect for isolating the medial part of the deltoid,” White explains. “They’re more commonly used with a lighter weight and higher reps.” You’ll still be gritting your teeth by the end of the third set

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Bent over reverse fly
 this lateral raise variant will hit you where it hurts, working both shoulders and back. White loves them. “It’s one of the best exercises for targeting the posterior deltoid. For more focus on the movement and less on stabilising things, try placing a bench at 45 degrees and perform this movement lying face down on it.” Atlas-level shoulders are on the way

Upright row
“Another great mass builder,” says White. “Get your elbows higher than your hands for a peak contraction of the deltoid. The upright row also targets the traps.” Compound moves like this benefit from heavier fare than the raises, allowing for less reps and bigger weights to keep your shoulders in shock

Front raises
 White recommends front raises to those that have gone through the routine and feel short-changed in the front. “It’s unlikely that your anterior delts need extra work, so spend more time on your medial and posterior deltoids. However, if you feel you want to hit your front deltoids harder, then a front raise is the one for you.” Again, low weight and high reps help you maintain form for shirt-busting gains

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