A powerful set of shoulders stands out from every angle.  The cap of the lateral deltoids adds to the overall shoulder width, which also gives the illusion of a thinner waist.  The shoulder really stands out in a strong double back pose and in the most muscular.  So, weak deltoids are not acceptable.  They can take away from an otherwise strong physique. 

Working the shoulders to bring them up to par with the rest of the body can sometimes be difficult.  You have to put your pride aside because the weight will not be very high in most of the exercises.  The muscles are a smaller group and therefore cannot handle the massive amounts of weight used in the other exercises. 

Since the front deltoids get hit pretty hard during benching exercises they do not need a great deal of focus, but do not neglect them completely.  The rear deltoids get some work during back exercises (especially rowing exercises) but they need focused work to really stand out.  The lateral deltoids get very little work, beyond a supportive function, during other exercises and therefore require more attention.

The front (or anterior) deltoids bring the arm up to the front or forward and toward the middle from the side (as in benching.)  The rear (or posterior) deltoids pull the arm back and toward the middle (as in rowing exercises.)  The side (or lateral) deltoids bring the arms up to the side.  Understanding this makes it easier to fashion an appropriate workout or adjust the current workout to target weak areas.

The following workout could be used by itself, or tagged on to a biceps and triceps day or even a leg day.  If the shoulders are a weak point, make sure to do this part of the workout first when your energy is the highest.

Shoulder Day
General Warm-up
Dumbbell Overhead Press: Do a warm-up set of 10 repetitions then do 3 sets for 8 to 10 repetitions (focus on keeping the dumbbells back in line with the ears)
Upright Row: Do 3 sets for 10 repetitions (focus on the contraction at the top)
Lateral Raises: Do 3 sets of 10 repetitions (remember to turn the weight slightly on the way up so the little finger is higher than the thumb at the top)
Bent-Over Lateral Raises: Do 3 sets of 10 repetitions (don’t bounce, keep the pull coming from the shoulders only.)
Finish with 5 to 10 minutes of posing, focusing on the shoulders.

Remember that if a particular area of the deltoids is weak you can adjust the order of the exercises.  For example if the rear deltoids are lagging behind, then do the Bent-Over Lateral Raises right after the Overhead Presses.  You may find it helpful to add in another set for that muscle area, or when doing the upright rows pull the shoulders back slightly at the top to get a little extra involvement. 

A bodybuilder cannot afford to have any weak areas, but the shoulders are visible from all angles and cannot be hidden.  Work them hard and keep improving them.  They not only stand out by themselves but they bring other areas of the body into proportion.  With strong shoulders you can truly support the weight of the world.
 

Tags: Work Out Tips and Advice //