If you are building your body without working on your shoulder, then you’re wasting your time. If you have well-defined shoulders then you will receive a lot of attention from others as shoulders are most noticed parts of the body. Even if you are wearing clothes, your appearance would still look broader and more manlier.
For bodybuilder’s it’s one of the body part which they exercise regularly as it helps their waist to look smaller. When you are working on your shoulders it allows to develop chest and back much faster. Not only that, it gives good balance and posture.
5 Top Shoulder Exercises For Bodybuilding
1. Arnold Dumbbell Press
Arnold dumbbell press is one of the most effective shoulder building exercise that you can do with dumbbells. Arnold dumbbell press is a modified version of dumbbell shoulder press. To start the exercise, first sit down on the military bench and keep your back straight.
Grab two dumbbells with your hands, move them up to chest level with a slight bend in your elbows and palms of your hands facing to your side. Now move the weights while you rotate the palms of each hand and come up till your arms get extended. Then slowly come back again to first place. Repeat for 20 reps in 2 sets.
2. Barbell Rear Delt Row
This exercise builds your shoulder muscles, also trains your middle back and lats. First load the barbell with enough weight and then stand in front of it. Position yourself shoulders width apart & bend your knees . Now slowly stand up with the weight, while keeping your back straight.Now bend your torso and knees such that hands holding weights are above from the ground. Now begin to pull the weight up until it touches to your upper chest, wait a moment and then slowly bring back the weight to first place. Do about 20 reps in 2 sets.
3. Barbell Shoulder Press
Just like dumbbell shoulder press, you will be using barbells for this exercise. It targets shoulder muscles and works on triceps also. To start this exercise, first place the bench near to the squat rack and sit down on it. Keep your back straight and take a wide grip on the barbell.Then lift the barbell off from the rack with your arms. Now press down the weight until it comes down to level of shoulders and then slowly move it up by extending your arms. Repeat the same for 20 reps in 2 sets.
4. Cable Shoulder Press
Best exercise that you can do with cable machine. It builds shoulders and works on triceps too. First select a proper weight and align the cables such that it comes to bottom of towers. Then stand in the middle of the two uprights and hold the cables to bring them to shoulder’s level.With your palms facing each other, move the handles up over your head. Hold for a second and bring them back to the first place. Do about 20 reps in 2 sets.
5. Clean And Press
It works on shoulders and targets other muscle groups like back muscle, quadriceps and triceps. To start with, first load the barbell and stand near it. Bend your knees and torso, to hold the barbell at shoulder’s with. Now lift the weight slowly up, while moving it close to body.
Once the barbell comes above the knees, straighten your knees and hips then lift it above further up.Then take the weight like done in squat, where you elbows are out. From the position lift the barbell upwards until your arms get extended fully. Then lower the bar slowly until it comes all the way down. Repeat for 10 reps in 2 sets.