If you want to have strong shoulders, you will need to do more than just wish for it. Just like when you want to achieve that strong core, you got to work hard to have eye-catching shoulders too. Fortunately, there are plenty of workouts for you to choose from to achieve the result that you are looking for. To help you get started in your road to bigger and stronger shoulder muscles, try these exercises out.
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- Cable reverse flye. You should attach D-handles to the upper pulleys of the cable machine with the left side handle held in your right hand and the right handle with your left. Step to the center of the pulley machines with your feet equidistant from each stack. You need to straighten elbows without locking them with your hands holding the handles with a neutral grip. Keep your arms at the same height as your shoulders and with your elbows fixed. Open arms out to your sides while using your rear delts to help you pull the cables in opposite directions. Go back to your first position and repeat 10 to 12 times.
- Bent arm lateral raise. Stand straight with your feet about hip-width apart and a dumbbell in each hand with palms facing your thighs. Bring your arms up until your elbows are bent to 90 degrees. Raise your elbows up and out to your sides until your palms are facing downward. Go back to your first position and repeat 10 times.
- One-arm cable lateral raise. Stand to the side of a low cable pulley, feet about shoulder-width apart, with the D handle held by the opposite hand. You can place your other hand at your hip or on the machine if you like. Engage your core and make sure that your back remains straight throughout the exercise. Without using momentum, raise the cable out to your side in a wide arc with your hand and elbow moving as one. Once your arm reaches a point a little above your shoulder level, hold this for pose for a second to engage your delt. Go back to your first position and repeat 10 times before switching to the opposite side.
- Seated rear lateral raise. Sit down on the edge of a bench or chair with your knees bent and your feet about hip-width apart. Hold a dumbbell in each hand with your upper body bent forward slightly. Your arms should be positioned outside your legs. On exhale, raise your arms up and outwards until they are in the same level as your shoulders. Lower your arms slowly and repeat. Do 10 reps for this exercise. Make sure that you engage your core and that you keep your back straight. Don’t use momentum to swing your arms upward and out.
These shoulder workouts are sure to challenge your muscles so that they will become bigger and stronger. You can combine these exercises with other upper body exercises to complete your fitness program.
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