3 Workout Routines for Bigger Shoulders
How to grow your shoulders and traps
If you’re looking to build strong, defined shoulders, you’ve come to the right place. Training your shoulders at the gym is essential for creating a balanced, athletic physique. Here are some tips for getting the most out of your shoulder workout.
First, choose exercises that target all three heads of the shoulder: the anterior (front), medial (side), and posterior (rear). For the anterior head, try exercises like shoulder presses, front raises, and upright rows. For the medial head, try lateral raises and bent-over lateral raises. For the posterior head, try bent-over reverse flys, reverse flies, and face pulls.
Next, use a variety of rep ranges and tempos. For heavier lifts, aim for 4–8 reps per set, with a slower tempo of two seconds up and two seconds down. For lighter lifts, aim for 10–15 reps per set, with a faster tempo of one second up and one second down.
Finally, include some isolation exercises in your workout. Isolation exercises are great for targeting smaller, stabilizing muscles that can’t be adequately hit with compound movements. Examples include cable/dumbbell lateral raises, front raises, rear delt raises, and bent-over lateral raises.
