Hey there, fitness lovers! Are you tired of feeling like your shoulders are lacking that impressive width and strength? Hold on you are not overthinking! But on realistic ground, we all dream of those wow bodies like Aka Saloo Bhai (Salman Khan). This look not only enhances our physique but also levels up our confidence in every gathering. If you are hitting the gym in Lahore, Karachi, or Islamabad, it’s time to focus on your shoulder exercises game!
So, if you’re ready to take your back-shoulder workouts to the next level, stick around! Here are 5 killer shoulder exercises that gym members just like you should definitely try. Let’s get those shoulders looking bigger and stronger!
Table of Contents
Understanding Positioning of Shoulder Muscles
To put it simply, the shoulder is made up of two groups of muscles:
Extrinsic muscles
These originate from the torso and meet the shoulder bones.
Intrinsic muscles
These originate from the scapula or clavicle and connect to the humerus.
Get Stronger Shoulders Fast: 5 Key Shoulder Exercises to Do
Never ever underestimate the power of shoulder exercises, especially if you want a balanced physique. They help you lift heavier weights and improve your posture. Plus, they can even make you look taller! Who wouldn’t want to impress their friends with those well-defined deltoids? It’s time to focus on your shoulders
1. Cable Reverse Fly
It is a cable-based strengthening shoulder exercise that builds continuous muscle tension. This workout maintains tension and resistance, helping to strengthen your rear deltoids, rhomboids, and trapezius.
- Begin by positioning the handles on two low pulley cable machines, standing between them, and grasping the handles with opposite hands.
- To keep your body parallel to the ground just bend forward and bring the handles just below your chest.
- Slowly extend your arms outward, squeezing your shoulders until your arms reach the ‘open hug’ position, and hold for a moment.
- Return to the starting position.
- Repeat for multiple reps and sets.
2. Bent-Over Dumbbell Lateral Raise
The lateral raise is one of the most versatile dumbbell shoulder exercises for those aiming to build impressive shoulders. You can perform this standing or while leaning on your knees and sitting down. Essentially, you’ll lift weights to the sides and up to shoulder level, then lower them again, engaging additional muscles as well
- Pick up a set of dumbbells and bend your torso until your chest is almost parallel to the ground.
- Once both arms are parallel to the floor, pause briefly, then slowly lower them back to the starting position.
- Repeat the set. And that is all about your dumbbell should workout
3. Upright Barbell Row
This is an excellent movement to enhance the muscular size and strength of your shoulders. Barbell row shoulder exercises effectively target your side and front deltoids. It surely works with the majority of your shoulder muscles and builds strength and muscle hypertrophy.
- Grip a barbell with an overhand grip that’s slightly narrower than shoulder-width. Position the bar on your thighs with your arms extended and a slight bend in your elbows. Ensure your back remains straight.
- Exhale and engage your shoulder muscles to lift the bar, raising your elbows out to the side. Aim to elevate the bar to chin level, keeping your elbows above your forearms.
- Maintain a stable torso and pause for a moment.
- No gradually lower the bar back to their starting position.
4. Face Pull
So, here comes the face pull! But from where this pull exercise came from during push workouts. So, just relax guys this face pull is a fantastic way to balance those pushing exercises like push-ups or bench presses. Face pulls work multiple muscles in the shoulders and upper back, enhancing them while also counteracting the effects of pressing exercises.
- Grip the rope with an overhand hold, ensuring your thumbs are pointing up.
- Step back from the tower to extend the cable.
- Pull the handles towards you to keep your upper arms parallel to the floor. So, the handles move to either side of your face. Maintain this position for 2 seconds, then return to the starting position while keeping tension in the cable.
- Go back to the starting position, ensuring your shoulders stay elevated.
- Keep your movements slow and controlled during the shoulder exercises.
5. Seated Dumbbell Press
It is one of the powerful dumbbell shoulder exercises to emphasize your deltoids using moderate to heavy weights. Or you can say seated dumbbell press is an alternative variation of the barbell press exercise. But if you think which one is better like Dumbbells or Barbells? So, here is a simple answer. When using dumbbells instead of a barbell allows you to strengthen each side of the muscle equally. The dumbbell shoulder workout targets the lateral deltoids much more intensely than the barbell shoulder press.
- Hold a dumbbell in each hand and take a seat on a bench with back support.
- Place your feet with a strong grip on the ground about hip-width apart.
- Next, bend your elbows and lift your arms to shoulder height, positioning the dumbbells at ear level..
- Engage your abdominals so there’s a slight gap between the small of your back and the bench.
The Final Say
Ready to impress your friends and family? Shoulder exercises are a good way dude. Thanks to social media, you can perform these shoulder exercises at home, but there are some important points to consider. Our shoulder muscles are quite sensitive, and exercising at home can increase the risk of injury. That’s why we recommend doing these exercises at the gym under the supervision of an expert. A professional trainer understands the technicalities involved and can ensure your safety and health.
If you’re aiming to achieve your dream body, like Dr. Waseem, why not give Ginnastic Arena in I-8, Islamabad, a try? We assure you, you won’t regret it!
