To increase shoulder size, focus on the deltas and practice the full range of exercises. Keep movements limited to your shoulders, which means that your arms should be relatively loose and the barbell should only be lifted. Some of the best shoulder exercises for men are sitting dumbbells, reverse deck flying and chin-ups.
To perform a sitting dumbbell-shoulder press, sit on a low back seat and keep the dumb bellies facing forward with the palms of your hands. Take a break between sets, but don’t forget to include the following exercises in your routine: shoulder press, reverse deck fly, chin-ups and shoulder curls.
Keep your head and spine perfectly straight and lift dumbbells in a straight line, stopping as soon as you touch them at the top. You can use a weight plate or barbell for shoulder exercises aiming at front dents. If you want to model your shoulders, start with a bent dumbbell with back delta raise. For this exercise, you can also do a front-to-back lift by lifting the front dumbbells to build up the shoulders.
For this reason I do shoulder training and use it to build up my upper body strength, flexibility, strength in the shoulders and upper back muscles. These shoulder exercises work in the same way as any other shoulder workout, with the exception of the front – after – back lift.
How it works: Stand with your feet shoulder-width apart and grab a barbell or dumbbell with an overhand grip. Start by bending your elbows and pulling the weight up until it matches your shoulders. Hold it for a second, then move it back down to the starting position and up again.
You can make a high row with a rod or pulley, but you should pull the device up by bending your elbows at shoulder level. This exercise puts more weight on the lateral deltas, but also affects the front deltas. Make sure you order the exercises mainly for the upper and lower back and not for the lower and upper back.
Place the barbell on your upper chest and hold it in front of you, keeping it just a few shoulder widths apart. Push your bar over your head and gently lower it to your lower chest. Open slightly wider than your shoulders, pull your abdomen together and push and lower down.
Stand upright, feet shoulder-width apart and hold dumbbells in front of you, palms facing each other on your hips. Lower your back to shoulder level and push your core while lifting the bar straight above your head. Lift your arms towards the front of your chest and form a “V” by holding it parallel to the floor.
Stand upright, feet shoulder-width apart and hold dumbbells in front of you, palms facing each other on your hips. Stand upright with your back to the floor, hands holding dumb weights in each hand, arms straight and shoulders straight.
The clean squat press is a whole-body exercise. Stand upright with your back to the floor, hands holding dumbbells in each hand, arms straight and shoulders. Straight up. Roll the weights into a hanging position, palms facing each other while standing up at the same time.
The lateral dumbbell lifting movement mainly suggests working on the middle delta beam and also requires upper trapezoid, biceps, and forearms. This exercise mainly affects the upper back, lower back and upper arms and shoulders. Lift your arms sideways to horizontal shoulder height and walk with your arms up – the length of dumb bellies in each hand as you stand up, legs bent, abdomen contracted and palms in front of you.
Some people also like to bend forward to do the lift, but you should do what is best for you if you focus on your shoulders and do the exercise properly. When you raise your arms, block your breath and exhale, then exhale and repeat the exercise until you are done.
Instead of simply saying “I don’t know” over your shoulders, there is a weight in your hand and you have to shrug your shoulders, causing your arms to lift the weight just a few inches upwards. After completing a rep, relax your arms and hold them in front of you for a few seconds. Make sure you shrug one shoulder at a time for additional burn, and after you complete a repetition, you can do another shrug workout and do it again.
Start the exercise by taking a deep breath, then exhale and push the dumbbell straight over your head. The mute bellies should lie just above the shoulders, palms pointing forward and elbows perpendicular to the floor. You can do this by lifting one leg to get it over your shoulder, but don’t try to just lift it with your arms.
Repeat three times for a total of 10-15 seconds, then for the rest of the exercise until dumbbells are all in place.