Having a great set of shoulders is crucial for most bodybuilders and weight lifters. Strong defined shoulders will make you look good in a t-shirt or vest and give you a broader look.
The Shoulders Consists of One Primary Muscle
The deltoid muscle forms a rounded contour of the shoulder. There is a general misconception that the shoulder consists of three separate muscles, but actually its made up of three distinct fibers of the same muscle:
1. Anterior Fibers - The anterior fibers are situated at the front of the shoulders, sometimes refereed to as the front or anterior deltoid. The anterior deltoid is responsible for shoulder abduction (lifting your arms out to the side) and assists the perctoralis major during shoulder flexion (lifting your arms above your head keeping them in front of you).
2. Lateral Fibers - The lateral fibers are situated in the middle of the shoulders and also used for shoulder abduction. The lateral fibers are the biggest of the three shoulder fibers. Most shoulder exercises that work the anterior fibers will also work the lateral fibers.
3. Posterior Fibers - The posterior fibers are situated at the back of the shoulders and are involved in transverse extension (moving your arms behind you and whilst bending the elbows, for example when you row). The posterior fibers are the weakest part of your shoulders so its a good idea to include posterior exercises in your workouts.
Front & Middle Deltoids Workouts
Clean & Press
Muscles Targeted: Front, Middle and Rear Deltoids
Exercise Difficulty: 10/10
Barbell Shoulder Press
Muscles Targeted: Front, Middle and Rear Deltoids
Exercise Difficulty: 9.5/10
Press Behind Neck
Muscles Targeted: Front & Middle Deltoids
Exercise Difficulty: 9/10
Arnold Press
Muscles Targeted: Front, Middle and Rear Deltoids
Exercise Difficulty: 8.5/10
Dumbbell Shoulder Press
Muscles Targeted: Front & Middle Deltoids
Exercise Difficulty: 8/10
Close Grip Upright Rows
Muscles Targeted: Front & Middle Deltoids
Exercise Difficulty: 7/10
Dumbbell Lateral Raises
Muscles Targeted: Front & Middle Deltoids
Exercise Difficulty: 6.5/10
Dumbbell Front Raises
Muscles Targeted: Front & Middle Deltoids
Exercise Difficulty: 6/10
Rear Deltoids Workouts
Bent Over Lateral Raises
Muscles Targeted: Rear Deltoids
Exercise Difficulty: 10/10
Incline Bench Lateral Raises
Muscles Targeted: Rear Deltoids
Exercise Difficulty: 8.5/10
Trapezius Workouts
Barbell Shrugs
Muscles Targeted: Trapezius
Exercise Difficulty: 10/10
Reverse Barbell Shrugs
Muscles Targeted: Trapezius
Exercise Difficulty: 9/10
Dumbbell Shrugs
Muscles Targeted: Trapezius
Exercise Difficulty: 7/10