Shoulders Like Boulders: How To Get Them!


One muscle group that guys sometimes forget about or simply train routinely, are shoulders, technically known as the deltoids. Strong well developed deltoids will give your upper body that extra flair. The stronger these  muscle are, the more your deep rotator cuff muscles will be protected from injury.  The deltoids are located at the top of each arm and consist of the anterior or front deltoids, mid or lateral deltoids, and the posterior or rear deltoids. Well developed deltoids resemble canon-balls and they’ll give your physique the extra “POW”!


Here’s my guide to exercises that will help you to attain bigger, broader shoulders:


  • Seated dumbbell presses are great for front and mid deltoids as well as for traps and triceps. Sit on a bench with your back straight. Never arch your lower back during any weight training exercise. Grasp two dumbbells with an overhand grip and lift them to your shoulders, palms facing forward. Inhale and press your arms to an extended vertical position. Exhale as you lower them back to your shoulders.
  • Lateral raises are great for the mid deltoids and they help you to achieve a broader look to the upper body. Stand with your feet slightly spread. Keep your back straight, your arms hanging at your sides. Holding a dumbbell in each hand, raise the dumbbells to shoulder height, keeping your elbows slightly bent. Return to the starting position slowly and intently.
  • Front raises are dynamite for the front and rear deltoids. Stand with your feet slightly apart. Hold the dumbbells with your palms down (overhand grip). Resting the dumbbells on your thighs or slightly to the side, raise the dumbbells forward to shoulder height alternating each side.
  • Bent over lateral raises are great for the overall shoulder, but especially for the rear deltoids and upper back. Stand with your feet spread apart and your knees slightly bent. Bend forward at the waist and keep your back straight. Hold the dumbbells with your elbows slightly bent. Inhale and raise the dumbbells to your sides. Exhale as you complete the movement.
  • The upright row is another exercise for the mid and rear deltoids. Holding a weighted bar in front of you with an overhand grip, pull it to your chin while keeping your elbows above the bar. Keep the bar close to your body.
  • With each of the above exercises try performing three to four sets of 10 to 12 reps with a manageable but challenging weight. Be careful to maintain proper form with each exercise. Train shoulders twice a week for best results!


For more information on routines to develop just about any muscle group, contact Tom Bonanti (954) 557-1119 or .