From sculpting sleeve-busting biceps to building 3D shoulders, shaping your upper body goes beyond just looking great in a muscle shirt. But don’t get this twisted: According to Lincoln Nutrition & Fitness, strengthening your shoulders isn’t the easiest goal to achieve. Additionally, you can suffer injuries if you don’t work your shoulders properly. But, when properly trained, having strong shoulders has many benefits. We chatted with an expert who shares five exercises to build your 3D shoulders. Add them to your routine and watch your shoulders turn into rocks!
A set of strong and muscular shoulders will help you safely perform daily activities, household chores, and tasks like throwing a soccer ball with your kids, taking your pup on trails, and lifting boxes and bags. heavier groceries, explains Lincoln Nutrition & Fitness. That’s why we talked to Tyler Reada personal trainer who has worked in the health and fitness world for 15 years, has a BS in Kinesiology, is NASM certified, and is the founder of PTPioneer.com, which breaks down the five best exercises to build your 3D shoulders.
“Moderate-to-heavy weight resistance exercises targeting the shoulder muscles are the only way to build muscle,” Read says.
Keep reading to learn more about these resistance exercises. Perform two to three sets of these movements once or twice a week. And then don’t miss Build Up Your Boulder Shoulders With These 5 Exercises, Trainer Says.
Overhead press with dumbbells or dumbbells
Read points out that you can perform the overhead press with a barbell or dumbbell. According to BarBend, to get set up, you’ll grab a barbell that’s mounted at your upper chest level. Your hands should be a little outside the reach of your shoulders. Unlatch the bar making sure your wrists are aligned with your elbows. Step back and place your feet shoulder-width apart. Tuck your chin in and brace your core muscles before pressing the bar overhead. Then, using the control, lower the bar down.
This move activates all of the “pushing muscles” in your upper body, Legion Athletics explains. To perform dips, you will grab the handles of the dip bar, then push your body up, jumping slightly and extending your arms so that they are completely straight. Your hands should be stacked below your shoulders. Next, bend your elbows so that your arms form 90-degree angles to move into a “dip.” Push up to return to the starting position.
The dumbbell lateral raise is a stellar exercise if you want to add width to your upper body, Muscular force explain. To perform it, stand up straight with a dumbbell in each hand. Your palms should face inward. Once you’re in the right position, gradually raise the weights to shoulder height. Hold this position, then gradually lower the dumbbells back to your starting point.
Now that you’ve completed the side raises, it’s time to move on to the front raises. By performing this exercise, you’ll increase your shoulder mobility, activate various muscle groups in your upper body, and tone your shoulder muscles, especially your front deltoids, according to MasterClass. Hold a dumbbell in each hand and place your feet shoulder-width apart. Bend your knees a little. The weights should be in front of you, making sure your palms are facing your body. Next, press the weights down to align them with your shoulders. Hold this position before lowering the dumbbells back down.
Rear Delt Row
To perform this last exercise, hinge your hips back and bend over to grab a loaded barbell, Legion Athletics explains. You should use an overhand grip and place your hands a little outside of shoulder reach. Your feet should also be shoulder width apart. Maintain a completely flat back and keep it parallel to the ground during this exercise. Let your arms extend towards the floor. Now it’s time to row. Pull the bar up to your chest, then, using control, lower it back down.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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