4 Workout Steps To 3D Shoulders
When training we mainly focus on biceps and triceps, but you’re missing
out! Training shoulders means your physique will make drastic changes and
complete your aesthetic look. Shoulders are a must, as they aid your
strength and also assist your postural movements.
A great pair of shoulders will help you to look wider and add mass to
your arms, increasing definition and aesthetics.
Having bigger and prominent shoulders will help increase your strength in
other movements to help your overall progress in the gym. Try to implement
these shoulder exercises to stimulate serious growth and create your 3D
shoulders.
Dumbbell Shoulder Press
Heavy compound exercises incorporate several working muscles and are one
of the best ways to increase strength and muscle hypertrophy. Dumbbell
shoulder press is an exercise that will help increase upper body stability
and strength.
● Start in a sitting position with your back against the support.
Have a slight gap between the middle of your spine and the surface of the
support.
● Kick your knees up to help propel the dumbbells to shoulder
height.
● Retract your scapula before the movement. In the majority of
shoulder and back exercises, retracting your scapula will allow for better
support and also allow muscles to properly activate and execute
movements.
● Press the dumbbells in a vertical motion above your head.
● Driving the weight upwards through your elbow joint will provide
proper shoulder activation.
● Control the weight back down to the starting position and
repeat
Sets and Reps: 4×8-12, increasing the weight per set approaching
the lower end of the rep range on the last set
Standing Dumbbell Lateral Raises
Dumbbell lateral raises are a basic movement to target the lateral head
of your shoulder, but a smaller muscle called the supraspinatus is
incorporated in this exercise. The supraspinatus is activated in the first
part of the motion when first raising the dumbbells. Building the size of
the supraspinatus will help to stabilise the shoulder socket in other
lifts.
● In a secure standing position with your feet shoulder width apart,
bring the dumbbells next to your side.
● Lift the dumbbells up and to the side to shoulder height causing
your arms to become parallel with the ground.
● Do this without bending or changing the angle of your elbow joint
from when you started the movement.
● Tighten your core to help your body to not swing during the
movement.
● Make sure that when you’re raising the dumbbells up, that you are
letting the dumbbell hang below your elbow socket.
● If you were to draw a parallel line from your elbow at the end of
the movement, the dumbbell should be slightly below it.
● This will allow for greater shoulder activation and tension on the
muscle.
● Lower the dumbbells down to the starting position.
Sets and Reps: 4×10-12, AMRAP last set
Face Pulls
Face pulls primarily target the rear head the posterior head of your
shoulders. Developing the posterior head of your shoulders will be what
really rounds out your shoulders for that 3-dimensional look.
The posterior head is also a major muscle worked in rowing motions.
Increasing the strength of the posterior head will improve rowing motions
that could roll over in to making progress in back development.
● To set up, put the cable at a position slightly above eye level on
a pulley machine.
Then put on a rope attachment.
● Stagger your feet to give your body support throw the
movement.
● Grab the rope with a pronated grip.
● Pull the rope directly towards your face while also separating
your hands.
● Squeeze at the peak of contraction when pulling the rope towards
your face.
● Control the weight slowly in the eccentric part of the
movement.
Sets and Reps: 4×12-15, tempo is a 2 second squeeze with a 3
second eccentric
Tri-Set: Upright Rows
To hit all heads of your shoulders, upright rows are one of the most
effective exercises. Ending a workout with this tri-set will bring you to
exhaustion and maximise hypertrophy. For this tri-set, adjusting the hand
position is all that is needed.
● Get a barbell that holds an amount of weight that you can
comfortably do several reps with.
● In a standing position, pick up the barbell with a wide overhand
grip approximately 6-12 inches outside shoulder width.
● Keep a straight back and let the bar hang around your
thighs.
● Use your shoulders to raise the bar and bring your elbows up and
to the side.
● Keep the bar close to your body as you raise it. The movement
should be performed to where you are almost touching your chin.
● Drive the motion with your elbows and always keep your elbows
above your forearms.
● Lower the bar back to the starting position next to your thighs
and repeat for the desired repetitions.
● After finishing a set with a wide grip, immediately do a set with
a shoulder width grip, after the set with a shoulder width grip,
immediately do a set with a close grip.
Sets and Reps: 3×10-12 each set
