By Vidur Saini Generation Iron
The Best Exercises For Building Boulder Shoulders
There can be no V-tapers without broad shoulders. For a V-taper, you need to have wide shoulders, and a narrow waist so your torso looks like a “V”. Slouching or slanting shoulders can take away the aesthetic appeal of your physique.
Since time immemorable, giant shoulders have bee associated with strength and masculinity. In this article, we’ll be sharing with you the five best exercises to build wider, rounder, and fuller shoulders. You can perform these five exercises as a workout to kick-start your shoulder gains.
Arnold Presses – 3 Sets 12-10-8 Reps
Arnold presses are an invention by the GOAT, Arnold Schwarzenegger. While almost every shoulder exercise hits a single part of the shoulder, the Arnold presses hit the anterior and medial deltoids.
Sit on a military chair while holding a dumbbell in each hand with your palms facing your shoulders. As you raise the dumbbells overhead, rotate your hands outwards so that your palms are pronated at the top of the movement.
Cable Side Lateral Raises – 3 Sets 12-10-8 Reps
Your workouts should have a balance between compound and isolation exercises so your muscles get the best of both the worlds. The cable side lateral work the medial deltoid which gives your shoulders the roundness.
Stand with your left side next to a low cable pulley machine while holding the D-handle attachment with your right hand. While maintaining a slight bend in your elbow, elevate your right arm so it is parallel to the floor. Return to the starting position and repeat for the recommended reps.
EZ-Bar Front Barbell Raises – 3 Sets 12-10-8 Reps
EZ-Bar front barbell raises are an under-utilized exercise when it comes to training the anterior deltoids. Holding the EZ-bar with an underhand grip makes sure your grip strength doesn’t hit failure before your front delts.
Stand with your arms extended and the EZ-bar resting against your quads. Lift the barbell while maintaining a slight bend in your elbow until it’s at your shoulder level. Pause for a second at the top of the movement before returning to the starting position.
Pec Deck Rear Delt Flyes – 3 Sets 15 Reps
Rear delts are one of the most stubborn muscle groups to train and develop as they are at the back of your body. It can be harder to establish a mind-muscle connection with muscles you can’t see directly in the mirror.
Using isolation exercises like the pec deck rear delt flyes can facilitate the mind-muscle connection and pump as you don’t have to deal with free weights. Make sure you pause and contract your rear delts with every repetition at the top of the movement.
Behind Back Barbell Shrugs – 3 Sets 15-12-10 Reps
Most people leave a lot of gains on the table while performing the shrugs. The shrugs are one of the easiest exercises to perform, and yet many people perform them incorrectly as they let their egos get the better of them.
Behind the back barbell shrugs are an incredibly effective exercise to target your trapezius muscles. With every rep, you need to pause and contract your traps at the top of the movement.
Header image courtesy of Envato Elements
Which is your favorite shoulder exercise?