August 10, 2022


Its all about the Health

6 Exercises for Thick Broad Shoulders

3 min read

Shoulders are that one body part that can instantly create an air of masculinity. So, enough talks about growing huge glutes and rocking a solid six-pack. It’s about time you focus on building thick and broad shoulders.


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🕒 Timestamps:

Intro – 0:00
1. Seated bent over lateral raise – 0:38
2. Lateral Raise – 1:03
3. Frontal raises – 1:32
4. Military press – 2:04
5. Wide grip upright row – 2:37
6. Overhead press – 3:03


In a nutshell:

Seated bent-over lateral rear delt raises
This exercise is mainly designed to build the back part of your shoulders or rear delts. Start by sitting down with a dumbbell in each hand.
Lean forward slightly and raise the dumbbells until your rear delts are completely contracted.
Keep the movement slow and controlled to get the most out of this move.

Lateral raises
For lateral raises, the workload is passed onto the lateral head of the delts.
To do it, stand upright with a dumbbell in each hand.
Raise your arms to the side until they’re lateral to the floor.
Make sure your arms are not locked out as you’ll want to keep a slight bend. If you’re struggling to hit parallel, lower the weight.
Again, keep your movement slow and controlled and contract your delts.

Frontal raises
Frontal raises are going to work the anterior delts or the front part of your shoulders.
These exercises may seem similar but they engage different areas of the delts to ensure muscular balance.
Start in a standing position as you would for lateral raises.
Then, without locking your arms out, raise your arms in front with a dumbbell in each hand.
Hold for a few seconds and slowly return your arms down to the sides.

Military press
The military press works not just anterior deltoids but also the lateral and posterior heads.
In other words, it’s a full-shoulder workout.
Begin with the bar rested in the squat rack at around the same height you would have it if you were doing a squat.
Put your feet shoulder-width apart and grip the bar like you would with a bench press.
Slightly tilt your head back and raise the bar upwards above your head.
Keep your back neutral and core engaged the whole time.

Wide-grip upright row
Of course, you’ll need to work those middle and rear delts, too.
For this exercise, you can use either a dumbbell, a barbell, or a smith machine.
With an upright grip, position your hands just slightly wider than shoulder-width apart.
Flex your shoulders and slowly lift the dumbbells towards your chin.
Hold that position for a few seconds to feel the burn and slowly lower the weights back down to your thighs.

Overhead press
This is one of the best overall delt-building exercises.
It’s a fantastic muscle-builder for a healthy back and shoulders.
To start, stand upright and keep your back straight.
Hold a dumbbell in each hand at the shoulders with an overhand grip.
Keep your thumbs on the inside and knuckles facing up.
Then, raise the weights above the head in a controlled manner while exhaling.
Pause at the top of the motion.
Return the dumbbells to the shoulders while inhaling.


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