Shoulder Development Exercises

Developed shoulders are those that can be seen both front, back and side, that is, are those shoulders with all the “heads” developed muscularly speaking. When your shoulders are fully developed, they can be seen either with or without a shirt. The 100% worked shoulders are the result of correct training, good nutrition, varied exercises and, of course, dedication. A balanced diet will provide shoulder growth and allow that fibred and defined appearance. In this respect, it is also important to perform aerobic exercises (in moderation), to aid in the acquisition of this fibrous appearance.


Do not forget to warm up properly, to prepare your muscles for exercise and to avoid injury. This warm-up may be the way you prefer, with low-intensity activities such as shoulder exercises with much less weight that you can handle, treadmill walking, a light jog, etc. 10 minutes is sufficient for heating.

Exercises for the Front

Choose an exercise for the front portion of your shoulders. One suggestion is the frontal elevation. To perform the frontal lift, keep your arms fully down in front of your body. Hold a halter in each of your hands and with your palms facing the floor, raise your arms until they are parallel to the floor. 3 sets of 8 replicates. Choose a weight that will make the last reps difficult, but you can do it perfectly.

The Side Part

To work the lateral portion of the shoulders, we will make the lateral elevation. This exercise is done by holding a halter in each hand, with the arms at the side of the body and the palms facing the legs. Then raise your arm straight up to the side of the body up to shoulder height, then lower your arms again and repeat. 3 sets of 8 replicates.

The Posterior

Do not forget to do an exercise like the reverse crucifix or sloping lateral elevation to reach the back of the shoulders. This is the part that also provides a more complete look for the back. Do 3 sets of 8 reps.

Inclined Side Lift

Inclined Lateral Elevation, for the posterior portion of Shoulders.

Extras Tips

It is also important to do stretching of the muscles, but this stretching does not need to be done before or after the workout, it can be done at any time of the day.

Try to do shoulder exercises 2-3 times a week with at least 1 day of rest (to the shoulders) between workouts. You can train other muscles on that day without problems.

Try to vary your exercises at least every 6-8 weeks to keep your shoulders always stimulated and so they do not get too accustomed to the workout routine, otherwise they may stop responding to development.

Always use challenging weights for the last 2 reps in each series. Increase the amount of weight only when it is easy to complete all sets with perfect repetitions.

Do the exercises in a controlled manner. It is also important to control the weight in the descent of each exercise, not simply lowering the weight at once. Use the maximum range of the exercise, but avoid going beyond the shoulder line. If you have any discomfort or pain, stop exercising and seek guidance from the instructor.

If you want to do the Development exercise, try to do it before the others. This is the most appropriate exercise for those looking for massive shoulder growth. Also do 3 sets of 8 reps.

Adriano Antonio Rodrigues Silva

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