The beauty of well developed shoulders is that it makes the arms look bigger and the waist look smaller. In the end, well shaped shoulders give a bigger and broader look to your entire body.

The shoulders, also known as deltoids or 'delts' are composed of three sub-muscles called heads - the front (anterior), middle (medial), and rear (posterior). Because of the amount of sub-muscles, training the shoulders requires a variety of different exercises for each different muscle. To achieve the shoulders of our dreams, all three heads must be developed equally. Here are some shoulder workouts that can be incorporated into your existing workout or supplemented into a new workout, further developing your shoulders.

Military Press - dumbbell
This is an excellent exercise for putting some shape and muscle to the front and side delts.

Starting Position Adjust the angle of the bench to about 90 degrees adjusting so it is like a shoulder press bench. Pick up a pair of dumbbells, place the them on your thighs and kick the weight up to your shoulders as you would when doing the incline dumbbell press. Your legs should be shoulder width apart with the feet flat on the floor and the back pressed firmly on the bench. With the palms facing out, the dumbbells should be just above shoulder level prior to starting the exercise.

The Exercise
Press the dumbbells up until they are above the head and nearly touching. Exhale on the lift and inhale on the way down, repeat. Avoid arching the back or drifting back and forth or from side to side during the exercise.

Sets
Try to squeeze at least three to four set of 8-12 repetitions while increasing the weight slightly in each successive set.

Tips

Front and Side Lateral Raises
Front raises are great for isolating the front delts and side raises are great for isolating the outer delts, adding width. Either exercise can be performed while sitting down or standing up. Since the most common is standing up, the 'how to' section will focus on the exercise being performed while standing.

Starting Position
Front Raises "" Grab ahold of a couple of dumbbells with your palms against your thighs. Your feet should be in a shoulder width stance with your knees slightly bent. With your body straight and your eyes looking ahead, make sure that there is also a slight bend in the elbows during the completion of the exercise.

Side Raises "" Grab a hold of a couple of dumbbells with the palms facing each other and hanging to the side. Your feet should be in a shoulder width stance with knees slightly bent. With your body straight and your eyes looking ahead make sure that you also have a slight bend in the elbows during the completion of the exercise.

The Exercise
For both exercises, make sure your elbows are slightly bent, alternately raise the dumbbells (forward for front raises and to the side for side raises) in either hand until the weight is just past shoulder height. Lower the weight in one smooth motion. As one arm goes down the other arm should simultaneously begin raising the dumbbell. It is important that throughout the whole exercise the palms face the ground at the top of the exercise, if the palms facing up, the biceps will be doing most of the work.

Sets
Three to four sets of 8-12 repetitions are ideal for this exercise.

Tips

Upright Rows (E-Z curl bar)
The purpose of this exercise is to target the front deltoids when using a close grip stance. A wide grip targets the mid deltoids and will add mass to the shoulders.

Starting Position
Grab ahold of the e-z curl bar using either a close grip (hands about 6-8 inches apart) or wide grip (hands about twice the shoulder width apart). The feet should be shoulder width in distance as well, with the knees slightly bent. Let the bar hang in front and be sure that the body is in a straight position with your eyes looking straight ahead.

The Exercise
Slowly bring the bar up to the chin with the elbows coming up higher than the bar. Exhale on the lift. Keep the abs tight and the back straight. Lower the weight in a slow and controlled motion and repeat.

Sets
Three sets of 8-12 repetitions.

Tips

Shoulder Shrugs
Shoulder shrugs are great for adding mass to the shoulders.

Starting Position
Grab ahold of a couple of some manageable dumbbells with your palms facing inward and the weights hanging at your sides. Your knees should be kept slightly bent with the body straight and your eyes looking straight ahead. When doing the exercise standing up, maintain a shoulder width stance, when sitting down, use an adjustable bench at 90 degrees.

The Exercise
Drop both shoulders as far as can be and then raise the shoulder upwards as high as possible while maintaining a straight spine.

Sets
Three sets of 8-12 repetitions.

Tips

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