shoulder exercises

Your shoulders have three distinct muscle heads, one the front which is commonly referred to as the anterior deltoid, one in the middle known as the mid deltoid, and one in the back which is called the posterior or the real deltoid.

You also have your rotator cuff muscle that sits underneath those external shoulder muscles but the front middle and back shoulder heads are the most visible ones when looking at your shoulder in the mirror.

And if you wanna have full muscular-looking shoulders if very important to develop all three heads, but the problem is that for most people their front head is over-developed because it used way more than the mid and the rear head during the compound exercises like the bench press and the shoulder press.

Also, the mid head is typically still used and developed more than the rear head which gets the least attention and development of all this.

This is unfortunate because the mid and especially the rear head is extremely important to work if you wanna get that 3D shoulder appearance.

And it doesn’t help that there is a common myth suggesting that all you need to do to develop fully rounded shoulders are overhead pressing exercises like seated and standing military presses with barbells and dumbbells.

These exercises primarily target the front head of the shoulder as well as some of the mid head but they mostly leave the rear deltoid completely out. Further emphasizing the imbalance between the front middle and back.

So today I’m gonna go some of the top exercises that you can do for overall bigger thicker 3D shoulders.


high cable reverse fly exercises for shoulders

This is gonna different from the regular reverse flies on the cable machine because you will be pulling the cables down rather than straight back targeting a slightly different part of the back of your shoulder that most exercises don’t target.

To set this one up you will raise your pulleys up on each side then remove any attachments on the cables and instead grab each cable by the ball above the carabiner. 

You are gonna cross your arms over so with your right arm you are gonna grab the left cable and with your left arm, you are gonna grab the right cable. 

Then take a few steps back to eliminate any slack and stand with your feet even with each other.

Then from that top position with one arm over the other you are gonna extend the cables down to your sides.

So diagonally until both arms are about at hip level then return to the starting position with one arm crossed over the other above eye level and repeat the reps.


face pulls exercises of shoulders

It is great for the back of your shoulder but only when they are done in a certain way.

So to set this one up first you will once again bring the pulleys all the way up so that they are both above your shoulders.

Once you have your pulley set at the right height you make sure that you will attach a rope and grab it with both hands with your thumbs facing towards you.

Then take a step back to eliminate that slack and pull the cable back toward your face aiming to bring the center of the rope attachment towards your eyes.

While doing this you will keep your hands above your elbows and concentrate on rotating your shoulders back as you pulling back with your hands.

A common mistake that many people make with face pulls is they pull back with their elbows turning it into more of a row.

Like I said we will rotate the arms externally while pulling back, after that you will just rotate internally as you return the rope to the starting position in front of your face and repeat the reps.


bent over reverse fly

Now you can do this standing or seated both can be very effective so first lest start withstanding.

You are gonna grab two relatively light dumbbells that should be challenging but they are gonna be lighter than the amount of weight that you can lift for lateral raises.

Then you are gonna bent over until your upper body is almost parallel with the ground and let both dumbbells hang straight down.

Make sure your knees are slightly bent and that you maintain that neutral curve in your lower back by concentrating on sticking your chest out the whole time.

Don’t allow your back to round forward because even with light dumbbells it can lead to an injury.

Then while keeping your elbow slightly bent just like we talked about earlier you will perform a reverse fly by bringing the dumbbells back towards your sides.

Then lower them back down and return to the starting position to repeat for reps.

Now to perform the seated you would do the same way except you would slide to the edge of a bench to leave enough space for the dumbbells to pass under your thighs on each rep.

And also since you are seated you will bend until your chest is pretty much at your knees before doing your reverse fly’s.

Performing then seated is also a great alternative your back bothers you while doing them standing and if it still bothers you do them seated.


bent over high rows

These could be performed with the dumbbells or with barbells but since we haven’t use the barbell today we are gonna go with that.

Again for this one, you will load a lighter weight than what you would normally for regular rows but stills keep it challenging.

You are also gonna slightly bent your knees and bent your back a little further down than you usually would with regular rows.

So that your upper body almost parallel with the floor, grab the barbell with a wide grip.

For most of you that will mean your middle finger or your pointer finger will end up on the first rings on the Olympic bar.

Then while sticking your chest out to protect your back row straight back aiming to bring your elbows out wide rather than close to your sides then return the weight back down and repeat for reps.


seated lateral raises shoulder exercises

With this one, you will start seated at the edge of the bench with two dumbbells down at your sides.

Once again you want to make sure that you have enough space to pass the dumbbells under your legs on each rep.

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