We get it! You just want perfect shoulders because you are a perfectionist. Maybe you have a perfect mole too? But if you really do then you need to work those deltoids! Because deltoids form a significant portion of your shoulder muscles. Made up of three major muscle sets, it becomes very important to work all the delts equally so as to prevent overpowering or underpowering of one.
Here are two exercises each for your anterior, medial and posterior delts that can help you start on the journey to get your perfect set shoulders:
1. Front Two-Dumbbell Raise:
Stand with your torso straight and the dumbbells in front of your thighs, palms facing towards your body. While maintaining the torso stationary, lift the dumbbells to the front with a slight bend in the elbow. Keep going up until your arms are slightly above parallel to the floor. Exhale and pause for two seconds at the top, then inhale as you lower the dumbbells back down to the original position.
2. Upright Rows
With the barbell resting on your thighs, tighten the grip around it with a wide gap between both the hands. Keeping the abdominal muscles tight throughout the exercise, pull the weight upward slightly touching your chin. Your elbows should point outward and be raised comfortably. Lower the bar to the original position while exhaling throughout the movement.
3. Barbell Shoulder Press
In a squat rack, sit on a bench with comfortable back support. Adjust a barbell at a height that is just above your head. Grabbing the barbell with a pronated grip (palms facing forward), lift the bar up over your head by locking your arms. Hold it at the shoulder level in front of your head. Start by lowering the bar down to the shoulders on inhaling and lift the bar to the original position on exhale.
4. One-Arm Side Laterals
Start by picking a dumbbell in one of your hands. Stand with a straight torso and have the dumbbell by your side at arm’s length with the palm of the hand facing towards your body. While maintaining this position, lift the dumbbell to your side with a slight bend in the elbow and lifting a hand. Keep going up until your arm is parallel to the floor. Exhale as you execute this movement and keep this position for 1-2 seconds. Slowly lower the dumbbell as you inhale.
5. Bent-Over Reverse Fly
With a dumbbell in each hand, stand with the knees slightly bent. Bend forward at the hip, keeping your back flat at all times. Start by lifting both arms to the side, while maintaining a slight bend in the elbows and squeezing your shoulder blades together. Exhale on lifting and inhale when you lower the dumbbells in a controlled manner, completing one rep.
6. Wide Grip Inverted Row
Lie down face-up with a barbell directly above your chest and keep your heels together. Grip the barbell, keeping your elbows at shoulder level. Pull yourself up until your chest starts to touch the bar. Keep a straight body with no bends will maximize the effect of this exercise Hold for some seconds and drop slowly until your elbows are fully extended.
So go ahead and sway that shoulder swag!