7 Powerful Shoulder Workout For Mass For Boulder Shoulders

Well-developed shoulders are something everyone aspires to have. You need to remember that this takes a lot of hard work and patience. The reason why it becomes indispensable to work on your shoulders is that your shoulders are included in all the upper body movements and are vulnerable to injuries.

Before you work on your shoulders it is important to understand it from the anatomical viewpoint. The reason why I emphasise on understanding this is that it’s your body and you have complete command and control over it. In a nutshell, the shoulder is a rather unstable ball and socket joint, covered by a major round shaped muscle called the deltoid.

If we dig further the deltoid has three parts namely the anterior head, middle head and posterior head. The anterior head is responsible for flexion movement, such as raising your arms up in front of you and it internally rotates the arm at the shoulder joint. The lateral head allows you to lift objects up to the sides, away from you. The posterior head helps your arms pull backwards, such as during a row and it also externally rotates the arm at the shoulder joint.

Now that you know about your shoulders, let’s get started with the shoulder workout for mass. These shoulder workout tips will eventually lead you to give your body the desirable V-shape, in which a strong upper body narrows down to a slim waist.

#1 Shoulder Push Up

The shoulder push-up is a push-up variation that helps in increasing the strength and stability of the shoulders.

Instructions:

Step 1: Start with a normal push up position with both your hands slightly wider and elbows locked out.

Step 2: Now keep your hip in a curved position towards the ceiling making an upside down ‘V’.

Step 3: After this slowly lower the top of our head towards the ground.

Step 4: Once your head is about to make contact with the ground pause for about 2-3 seconds and then press back to the starting position.

Tip: Performing the exercise in a more upright position will target the shoulders more than the chest. Do 3 sets of 7 reps each. (Note: Keep your toes closer to the body to create a sharper angle and make the exercise difficult)

Next Up: Seated Dumbbell Shoulder Press

#2 Seated Dumbbell Shoulder Press

The seated dumbbell press hits the lateral deltoids more intensely. It also helps in improved control and balance of the shoulders and upper arms as you move the weights individually with each hand.

Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.

Instructions:

Step 1: Sit on a bench or a chair and hold a dumbbell in each hand at shoulder height with an overhand grip (palms facing forward away from you).

Step 2: Keep your head straight, spine aligned and press the weights above your head in an arc towards each other with both your arms fully extended.

Step 3: Do not let the dumbbell touch each other at the top. Reverse the motion under control back to the starting position and repeat.

Important Tip: This exercise requires a lot of coordination and focus when being performed. Make sure that you breathe normally. Do 3 sets of 10 reps each.

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Next Up: Dumbbell Lateral Raise

#3 Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that is an absolute must for your deltoids. This exercise helps in building boulder like shoulders and increase shoulder mobility. If done in the right form, it will strengthen your core as well.

Instructions

Step 1: Pick a dumbbell in each hand and stand with them by your side in a shoulder wide stance with palms facing towards your body or inwards.

Step 2: Keep your upper body in an upright position and still. Now lift the dumbbells by raising the arms to the sides until they are at shoulder level.

Step 3: Pause for 1-2 seconds and then lower the weights back to the starting position. Focus on moving in a slow and controlled motion.

Important Tip: Avoid bending your arms throughout the movement for greater efficiency. Do 2 sets of 10 reps each. Pausing for 1-2 seconds helps in greater muscle enhancement.

Next Up: Barbell Push Press

#4 Barbell Push Press

The push press version combines a heavy overhead action for an effective mass-gain focused shoulder workout. This powerhouse exercise targets the anterior and middle deltoids.

Also, read 5 Powerful Deltoid Exercises for Bigger Delts

Instructions:

Step 1: Set your feet shoulder-width apart and hold a barbell at shoulder height with an overhead grip, palms up and the elbows pointing forward.

Step 2: Now bend your knees slightly and lower your hips in a semi-squat position.

Step 3: Push up with your legs to extend your arms and lift the bar above your head to form a full elbow extension. Hold in that position briefly and then lower the bar back to the starting position.

Important Tips: Do 3 sets of 10-12 reps each. At the top of the press make sure that your elbows are locked out and drive hips upward to perform the lift explosively.

Next Up: Dumbbell Front Raise

#5 Dumbbell Front Raise

The dumbbell front raise is also an isolation exercise. It uses weights to strengthen the anterior deltoid or the front shoulder. The exercise also improves stability through the shoulder joint.

Step 1: Stand with your feet hip-width apart. Hold the weights in each hand in front of your thighs with the palms facing towards you.

Step 2: Now lift the dumbbells to shoulder height and pause for 1-2 seconds.

Step 3: Return back down to the starting position with the same control.

Important Tip: Do 3 sets of 10-15 reps each. Avoid swinging the arms and don’t lower the weights too quickly. Maintain a slight bend of the elbows during the course of the exercise.

Next Up: Seated Bent Over Lateral Raise

#6 Seated Bent Over Lateral Raise

The Seated bent over lateral raise is an isolation exercise to target your posterior deltoids. It includes movements that are mainly focused on two of our shoulder joints - the scapulothoracic joint and the glenohumeral joint.

Instructions

Step 1: Sit on the edge of a flat bench with feet slightly less than shoulder width apart, bend at the waist so your chest nearly touches your knees and grasp the dumbbells with palms facing each other.

Step 2: Bend your arms slightly to lift the dumbbells straight up off the floor.

Step 3: With elbows still slightly bent, exhale and raise the dumbbells straight up to the sides until your arms are parallel to the floor.

Step 4: Hold for a moment and then inhale and slowly lower the dumbbells back into starting position.

Important Tip: Do 3 sets of 10-12 reps each. Don to use too heavy a weight as it will lead to rocking and swinging.

Next Up: Wide Grip Barbell Upright Row

#7 Wide Grip Barbell Upright Row

The wide grip upright barbell row is an effective compound exercise for the shoulders as it targets the deltoids for wider shoulders. Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding injuries.

Instructions

Step 1: Hold a barbell using a overhand grip with palms facing downwards. Keep your hands wider than shoulder-width apart.

Step 2: Keep your body straight and the weight of your body equally distributed on both your feet.

Step 3: Pull the bar up using the sides of the shoulders and keep your elbows flared out throughout the movement. Pause for 1-2 seconds when the barbell reaches your chest.

Step 3: Now lower the barbell back to the starting position without bending your torso.

Important Tip: Do 2 sets of 10-12 reps each. Do not let your elbows go over shoulder level. Stop the motion once your elbows are in line with your shoulders.