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Some of the lifters in the gym will tell you how muscular shoulders is the greatest contribution toward the overall appearance of the upper body. Thick, round “cannon ball delts” will make your upper body appear wide and powerful. Big, full, separated, striated and capped delts will guarantee you’re wide up top.

The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise.

Both a barbell and a dumbbell can be used to achieve your goal, but dumbbells are the best overall choice. The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement.

Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.  I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

After that, you have to work with side lateral raise, which can also be performed with a pair of dumbbells. Side lateral raises primarily develop the medial head (side delt) of the deltoid. Stand upright with your feet planted firmly on the ground about shoulder width apart and with your knees slightly bent. With a dumbbell in each hand, let your arms hang in front of your body with the palms facing each other. Using your shoulders, lift your arms up and out away from your body until your hands are at shoulder level or slightly higher.

Training shoulders is always fun. You may have noticed that I have not included specific exercises for just the anterior delts. This is because they will be getting plenty of work when you train chest. Not to mention they will be getting plenty of involvement in the other exercises in the routines. If your front delts are a weak point, you may wish to incorporate a movement that will isolate them fully, but more likely than not, your anterior delts will get enough work and isolating them will not be necessary.

This is a sample shoulder routine that you can use:

• Seated Overhead Dumbbell Press – 2 sets of 5-7 reps.
• Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps.

Big, full, separated, striated and capped delts will guarantee you’re wide up top. Follow these basic guidelines for technique and exercise choices. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Week after week you’ll notice how your shoulders grow, i guarantee that.

You can find here a lot of free weight lifting shoulder workouts and routines. We shot the lid off of the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat.

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