🔥 HOW TO BUILD BIGGER SHOULDER GUIDE 

🚨 Full routine:

✅ DB Shoulder Press – 4 Sets (increase weight each set)
✅ Dumbbell one-arm overhead press – 4 Sets + Dropset
✅ Behind-the-neck barbell overhead press – 4 Sets
✅ Cable one-arm lateral raise – 4 Sets
✅ Seated barbell overhead press – 
4 Sets

BUILD BIGGER SHOULDER GUIDE
BUILD BIGGER SHOULDER GUIDE

✅ DB Shoulder Press

  • Target muscle: Anterior Deltoid
  • Synergists: Clavicular (Upper) Pectoralis Major, Lateral Deltoid, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Internal and External Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Dynamic stabilizers: Biceps Brachii (not highlighted in illustration), Triceps Brachii (long head)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Sit on a chair or bench and place one dumbbell on each knee.
  2. Kick the dumbbells up with your knees, one at a time, and position them in front of your shoulders, with your elbows tucked into your body. Your elbows should be directly below your wrists and your palms should be facing each other (i.e. parallel or neutral grip).

Execution

  1. Keeping your body still, exhale as you press one dumbbell upward, over your head, until your arm is almost fully extended.
  2. Inhale as you lower the dumbbell to the starting position.
  3. Repeat with your opposite arm.
  4. Keep alternating the arm that you press overhead.

Shoulder Exercises Video – Guide 

✅ Behind-the-neck barbell overhead press

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

Starting position

N/A. The behind-the-neck barbell overhead press is not recommended. Please see Comments and tips.

Execution

N/A

Comments and tips

Instructions have not been provided for this exercise because it is not recommended. It’s not recommended because, as with all behind-the-neck exercises, the behind-the-neck barbell overhead press forces you to put your neck and shoulders into risky ranges of motion under heavy load. More specifically, as you lower the bar behind your neck, you are forced to tilt your neck out of alignment with your spine and externally rotate your shoulders into an extreme range of motion. Repeated unnecessary strain on both your neck and shoulders could lead to an injury.

Many people can get away with doing the behind-the-neck barbell overhead press. Whether or not the exercise can be risky for you depends on your technique and the way in which your body is built. However, why take the risk when there are perfectly safe alternatives, such as the standard barbell overhead press, the dumbbell one-arm overhead press, and the Arnold press?

Behind-the-neck barbell overhead press
Behind-the-neck barbell overhead press

✅ Dumbbell one-arm overhead press

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Clavicular (Upper) Pectoralis Major, Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand holding a dumbbell in one hand, placing your free hand on your waist for support.
  2. Raise the dumbbell to the side of your shoulder, keeping your elbow pointing directly downward and your palm facing forward.

Execution

  1. Exhale as you press the dumbbell upward.
  2. At the top of the movement, shrug your shoulder to raise the dumbbell even higher.
  3. Inhale as you reverse the motions and lower the dumbbell to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat with your opposite arm.
Dumbbell one-arm overhead press
Dumbbell one-arm overhead press

✅ Seated barbell overhead press

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Triceps Brachii, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

Starting position

Sit up straight on a bench, holding a barbell at chest height with a pronated (overhand) grip. Your hands should be a little wider than shoulder width apart.

Execution

  1. Exhale as you push the barbell straight upward.
  2. At the top of the movement, shrug your shoulders to raise the barbell even higher.
  3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
  4. Repeat.

✅ Cable one-arm lateral raise 

  • Target muscles: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, and Serratus Anterior
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
  2. Place your free hand on your hip for support.
  3. Bend forward a little at the hips.

Execution

  1. Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
  2. Hold for a count of two.
  3. Inhale as you lower the stirrup to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions.
  5. Repeat the exercise with your opposite arm.
Cable one-arm lateral raise 
Cable one-arm lateral raise

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