The 5 Best Shoulder Exercises For Mass & Definition

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Best Shoulder Exercise #1 – Rear-Delt Cable Flys

Step 1 – Face away from a high-pulley cable machine.
Step 2 – Grab on to the cable knob (with the handle removed).
Step 3 – Arms extended in front of you at shoulder width, shoulder blades protracted (forward), hands reaching for the front of the room.
Step 4 – Without changing your arm position, bring the cables back so that your body and your arms make a human “T” with your rear-delts fully contracted.
Step 5 – Key here is to contract your rear-delts, but to avoid total shoulder blade retraction.

Best Shoulder Exercise #2 – Bent Over Dumbbell Lateral Raises

Step 1 – Torso parallel to the floor and should blades protracted with a neutral grip (palms facing each other).
Step 2 – Without bending your elbows, retract your shoulder blades AND THEN raise the weights so that your arms are parallel with the floor.
Step 3 – Without changing your arm position, bring the cables back so that your body and your arms make a human “T” with your rear-delts fully contracted.
Step 4 – SLOWLY return the weights to the starting position without changing the bend in your elbow.
Step 5 – Important points to remember is to retract your shoulder blades BEFORE raising the weight, do not change the bend in your elbow and to control the negative.

Best Shoulder Exercise #3 – Seated Dumbbell Lateral Raises

Step 1 – Seated, abs contracted with a very slight forward lean.
Step 2 – Initiate the movement with your delts as you reach for the sides of the room
Step 3 – Bring the dumbbells up so your arms are parallel with the floor.
Step 4 – SLOWLY return the weights to the starting position (about six inches away from the bench) without changing the bend in your elbow.
Step 5 – Do not let your arms hang at the bottom of the move or you have lost tension in your delts.

Best Shoulder Exercise #4 – Arnold Shoulder Press

Step 1 – Seated, abs contracted with a very slight forward lean.
Step 2 – Dumbbells at your shoulders (not touching) and palms facing you.
Step 3 – Push the dumbbells up while simultaneously twisting your palms to face the front of the room.
Step 4 – Reach for the ceiling before reversing the movement so the dumbbells are back at the starting position.
Step 5 – Avoid the urge to lean back or let the dumbbells rest on your shoulders at the bottom of the move.

Best Shoulder Exercise #5 – Rear-delt Machine Flys

Step 1 – Seated with your body facing the rear-delt machine.
Step 2 – Grab on to the handles with your shoulder blade protracted and arms reaching for the front of the room.
Step 3 – Initiation the move with your rear delt and bring your arms back so you form a human “T”.
Step 4 – Do not change the bend in your elbow and fully contract your rear-delts without excessively retracting your shoulder blades.
Step 5 – As you bring your arms back, think about reaching outward to the side of the room.

 

 

 

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Comments

7 thoughts on “The 5 Best Shoulder Exercises For Mass & Definition

  1. Iran won't commit. They'll rattle and make noise, but they have a bigger issue with Sunis than the West…China and Russia have too much to lose.If I'm wrong, we're out some cash, but have air supremacy potential.If you're wrong, that cash won't help much.

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  2. Thank you for making my baby shower pecrfet!!! I am so blessed to have such a creative, talented and generous friend. I love you… and Briggs does, too!

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  3. Pingback: Shoulder Workouts With Dumbbells For Mass • AbBeltExercises.com

  4. I blog quite often and I genuinely appreciate your content.
    The article has really peaked my interest. I’m going to book mark
    your website and keep checking for new details about once a week.
    I opted in for your RSS feed as well.

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  5. I think you’re missing the barbell military press, man.

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  6. The title says 6 exercises but there are only 5

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  7. Hey Vince, my goal is to get super fit with insane cardio, endurance and stamina and at also building a beach body so I can improve my Muay Thai, execute perfect techniques with a ripped body, not so big, just nice.

    I’m a skinny and have high metabolism and a hard gainer.

    Pls advice on what I should do, thanks.

    Winson

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