First it's important to understand the makeup of your shoulders. It's comprised of 4 muscles; Anterior Deltoid, Middle Deltoid, Posterior Deltoid, and the Rotator Cuff. Each muscle plays an important roll in this ball and socket joint as you move your arm through the entire range of motion. To develop each muscle in the shoulder group, it's important to do exercises that place the particular muscle in focus to maximize the stimulation placed on the muscle fibers. As a general rule of thumb, starting with larger complex exercises is best followed by sculpting exercises afterwords.
List of Shoulder Exercises
- Military Press Barbell Shoulder Press
- Arnold Press Dumbbell Shoulder Press
- Barbell Front Raises Dumbbell Front Raises
- Cable Front Raises Dumbbell Lateral Raises
- Cable Lateral Raises Cable Rear Delt Reverse Fly
- Bent-Over Lateral Raises Barbell Upright Rows
- Dumbbell Upright Rows Cable Upright Rows
- Military Press 2 Warmup Sets of 20 Reps followed by 4 Working Sets of 10 Reps
- Dumbbell Lateral Raises 4 Working Sets of 10 Reps
- Cable Upright Row 3 Sets of 10 Reps
- Cable Rear Delt Reverse Fye 3 Sets of 10 Reps
- Bent over Lateral Raises 3 Sets of 15 Reps (Burn Out)
When working your shoulders it's important to keep a mind-to-muscle connection that allows you to work the shoulder muscles as the primary muscle group and not the secondary muscles supporting it. If you can't feel it in your shoulders, but rather in your triceps or forearms, there's a good chance that you're not doing the exercise properly. If this is the case, drop down in weight and do the exercise in full range of motion with strict from. Another tip that will place more focus on the deltoids is to keep your elbows back during your overhead presses. This is make the middle deltoid do the majority of the lifting and not the triceps.