Building Great Shoulders

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Question: I would like to build my shoulders. What’s the best way to do that?
Answer: Well developed shoulders add a classic look to a physique. The 1940’s and 1950’s bodybuilding and “Hercules”movie star, Steve Reeves, won the Mr. America and Mr. Universe titles with broad shoulders. If you don’t already have the bone structure to appear broad through your shoulders you can add muscle to them.
Avoid using too much weight for your shoulder exercises. Instead, focus on a constant drive upward and controlled negative reps to activate muscle tissue instead of being stressful to the rotator cuff. To shock your shoulders begin with Dumbbell Lateral Raises. Set 1 is a warm-up of 12 to 15 reps to establish a good range of motion and get blood pumped into your muscles. Increase the weight on the second set and perform 10 to 12 reps. For the third set add a little more weight and really control the down stroke of the exercise doing 8 to 10 reps. On the fourth set, use a weight you can get 5 or 6 good controlled reps with and decrease the weight by 5 to 10 pounds doing another 5 to 6 reps. By now your shoulders should be burning so decrease the weight again to do a final 5 to 6 reps. A good point to remember while doing this exercise is to keep your elbows slightly bent during the movement to help prevent inflammation of the tendons and ligaments connected around the elbow joint.
On to the second exercise, Seated Dumbbell Shoulder Presses drive your reps upward and still maintain control on the negative portion of the rep doing a set of ten reps. Do 2 more sets adding weight on each set and pressing out 8 to 10 reps on each set. You need to have balance so now you’ll do three sets of Rear Delt Raises. These are done in a bent-over position. Keep your knees bent to protect your lower back and as always control the speed of your reps which works the muscle while relieving some pressure on the rotator cuff. You’ll ned to do 3 sets of 10 to 12 reps. Keep your elbows slightly bent to protect the elbow joint during this exercise as well.
Finish your shoulder training with Dumbbell Upright Rows for three sets of 8 to ten reps. Start this exercise with the dumbbells hanging at your waist almost touching. As your pull them upward in front of your chest, pull them away from each other but only as high as your lower pec line. By this time your upper arm will be almost parallel with the top of your shoulders and this is as high as you need to go. Pulling the dumbbells higher will only place your rotator cuff at risk or inflame it. A greater range of motion on this exercise will not produce any greater shoulder development.
You can shuffle the order of your exercises and vary your reps to train shoulders twice a week at most because your shoulders are involved extensively in both chest and back training.
God bless and keep training,
Daryl

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