Are you looking to achieve wider, rounder shoulders often referred to as “Boulder Shoulders”? This comprehensive shoulder workout emphasizes the importance of not solely relying on heavy barbell presses. Instead, you’ll learn about five targeted exercises that effectively engage the front, side, and rear deltoids for a complete 3D shoulder appearance.
The workout begins with the Dumbbell Shoulder Press, a mass builder that targets your anterior delts for overall mass. It’s essential to maintain strict form by benching at a slight incline instead of 90°, which helps safeguard your rotators.
Next up is the Kneeling Landmine Press, designed to build functional strength while uniquely hitting the upper chest and front deltoids. Remember to keep your core engaged and squeeze your glutes to maintain power and stability.
Then, we move on to the Alternating Dumbbell Front Raise, perfect for isolating the anterior delts. This exercise focuses on controlled movements—lifting the dumbbell straight up without swinging, ensuring that each side is fully engaged.
The Seated Dumbbell Lateral Raise is next, specifically targeting the lateral deltoids. Sitting prevents momentum from your legs, ensuring a strict form. Always lead with your elbows for optimal results.
Finally, finish strong with the Dumbbell Headsup Supported Row, which specifically targets the rear delts. By resting your forehead on the bench, you eliminate the chance of cheating and focus on the posterior deltoids effectively.
This workout is ideal for both home gyms and crowded commercial gyms, stressing the importance of strict form to minimize injury risk and maximize hypertrophy.
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By GYM BODY MOTIVATION