The Ultimate Shoulder Workouts Anatomy: We’ve put together this graphic of different types shoulder workouts. Knowing the anatomy of each muscle group is necessary when you want to target a specific muscle. Here’s a sample shoulder workouts chart from a pro bodybuilder.
From the side, the front, and rear, we want to have a full rounded shoulder. The more muscle on 3 major delts, the more of a dominant look you’re going to have from the front, back, and side.
But just put all the focus on exercises for front delts. Your rear delts are just equally important as it a major stabilizer of the shoulder to help prevent back pain, shoulder dislocation, and stabilizes shoulder. Make sure to check rear delts workout for healthy shoulders.
Bent Over Dumbbell Raise
When doing the Bent Over Dumbbell Raise. You might be hitting your rear delts a little bit but you’re actually hitting it traps the rhomboids a little bit of lacks because the stronger more dominant body parts will take over the exercise.
Rear delts is one of the biggest pains in butt muscle because it’s so small. All the body parts your traps, lats, back, and your rhomboids go take over during the exercise. So it’s important to keep putting on as much mass onto this rear delt as possible.
Benefits of cable shrug is your not just going up and down like the dumbbell shrug. Perform this in one fluid motion, go up and back. Squeeze while at the top and controlled motion on the way back down.
Behind The Neck Press
Exercise may be performed on shoulder press apparatus with rack or off of power rack with seat or without back support.
The medial and front deltoids are directly in line with the line of pull on the press so they’re doing all the work in conjunction with a little help from the triceps.
Without jerking the weight raise the bar overhead by extending your arms. Pause and then return the weight to the starting position.
Caution: Performing this exercise can cause serious injury if not performed properly.
Shoulder Machine Press
With your elbow and wrist fully in line. Make sure your elbows are not pointing backwards. That will cause to much stress on your shoulders. Have your shoulders tuck in to your sides as you push up all the way and slowly back down.
The side lateral raise
The side lateral raise is are going to create an extreme appearance through wider shoulders in the illusion of a smaller waist. It’s the most basic heavy compound exercises just aren’t that effective at targeting the lateral deltoid.
This 2013 study found that the free-weight lateral raise and cable lateral raise both elicited very high levels of side delt activation while the shoulder press and bench press both had comparable very minimal activity. In order to optimize growth of the side delt in particular, one should be isolating it.
Since the side lateral raise is a single joint isolation movement with a long lever arm. We want to be using lighter weights and a higher rep zone around 10 to 20 or even as high as 30 reps. There will come a point where further load increases will just result in inevitable form breakdown at a certain point, which is usually around 15-30 pound dumbbells.
Rather than focusing on increasing the weight you should instead focus on progressively overloading by improving technique. Improving the mind muscle connection or improving the pump.
One of the immediate goals with the lateral raise is to reduce momentum as much as possible. Especially while you’re still perfecting proper form and one way to do this is by performing the side lateral movement seated.
Alternating Dumbbell Front Raise
Feel a difference and with shoulders while doing the alternate front raise. You can’t use heavy dumbbell for front delts raise, it’s all about hand placement and angles. Arms slightly bend to control the weight more.
The goal is to rush as much blood into those front delts as possible and the only way to do it is through different angles, different hand placements.
Each hand placement on the dumbbell (front, center, back) is going to emphasize your front differently because the weight is distributed differently in your hand.
Behind the neck pulldown
The most common mistakes that you frequently see for the Behind the neck pulldown is going too heavy, pulling too fast, and too hard.
Keep the tension on the lats and not let those shoulders roll forward, his is how people get rotator cuff shoulder injuries.
Behind the neck pulldown is very easy for their shoulders to rotate forward because your body is in a awkward position.
Make sure that you’re pulling your elbows down to the sides of your body to activate those lats. And shorten those lat muscles and not allowing the shoulders to roll forward because it’s going to allow your biceps to contract a lot more which eliminate the whole purpose of this exercise.