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Perfect Shoulder Workout ,Shoulder Workouts , Shoulder Exercises , Shoulder , Shoulders, upper body , build Shoulder muscle , Shoulder muscles ,

3 Perfect Shoulder Workout and Exercises For Building Muscles

Perfect Shoulder Workout . When it comes to the “Perfect shoulder workout”, you have to consider training all three heads of the shoulder. These include the Front Delt , Middle Delt and Rear Delt. These three heads are what build huge shoulders and give that “3d shoulders” or “cannonball” look.

Looking for ways to strengthen shoulder muscles , so you should do these Perfect Shoulder Workout.

If you’re just getting started going to the gym Try This Perfect 7 DAY BEGINNER TRAINER .

Here The 3 Perfect Shoulder Workout and Exercises For Building Muscles

related : How To Do Warm up Before Exercise

This Program contains 3 workouts shoulder Front Delt , Middle Delt , Rear Delt and each one of them have different exercises. Do every exercise 3 sets with 10 reps.

Perfect Shoulder Workout : Workout 1 Front Delt

1. Smith Machine Overhead Press

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  1. Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a double overhand grip, slightly wider than shoulder-width apart at just above shoulder height.
  2. Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.

2.Dumbbell Upright Row

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  1. Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body.
  2. Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest.
  3. Your elbows should remain flared out during the movement.
  4. When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position.

3. Dumbbell Front Raise

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  1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
  2. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height.
  3. Then slowly return the weights to the starting position.

4.one-arm machine front raise

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  1. The cable front raise is a great exercise for isolating the front delts. Set up for the exercise by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
  2. Stand facing away from the machine and grip the handle with your left hand using an overhand grip (palm facing down).
  3. Stand up straight with your eyes forward, holding the handle just off your thighs pulling weight off the stack. This is the starting position.
  4. To execute, slowly raise the handle up to around shoulder height while keeping your arm straight and your body fixed.
  5. Pause, and then slowly lower the weight to the starting position.
  6. Do not allow the stack to drop or the handle to touch your body.
  7. Repeat for desired reps and then repeat using your right arm.

5. Seated Lateral Raise

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  1. Grab a set of dumbbells and sit upright on a flat bench.
  2. Allow your arms to hang down by your sides with your palms facing towards each other.
  3. Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.

6. Single-Arm Standing Cable Reverse Flye

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  1. Stand next to one side of an adjustable cable machine.
  2. Hold the D-handle attachment with your outside hand, palm facing your inside oblique. Keep the elbow bent and pointing outward.
  3. Brace your core, squeeze the shoulders together, and pull the handle across your body until your arm is almost fully extended. Slowly retract back to starting position

Perfect Shoulder Workout : Workout 2 Middle Delt

1. Seated Dumbbell Shoulder Press

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  1. Sit on a bench with an upright back support. Grab a pair of dumbbells and place them on your knees.
  2. Raise the dumbbells to your shoulders.
  3. Gripping the dumbbells firmly, press them overhead until your elbows are completely locked out. Pause, and then slowly lower the weight back to the starting position.

2. Smith Machine Overhead Press

Perfect Shoulder Workout ,Shoulder Workouts , Shoulder Exercises , Shoulder , Shoulders, upper body , build Shoulder muscle , Shoulder muscles ,

  1. Sit on a bench with a back support directly underneath the barbell of a Smith machine.
  2. Grip the bar with a double overhand grip, slightly wider than shoulder-width apart at just above shoulder height.
  3. Gripping the bar as tight as possible, press it overhead until your arms are completely locked out.

3. Dumbbell Lateral Raise

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  1. Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides.
  2. Raise your arms out to the sides until they’re at shoulder level. Pause, then lower the weights back to the starting position.

4.Machine Lateral Raise

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  1. Adjust the machine and select an appropriate load. Seat yourself facing the machine with the base of your upper arm against the pad.
  2. Maintain a neutral spine with your chest up and head looking forward. This will be your starting position.
  3. Initiate the movement by moving your upper arms laterally, away from the midline of the body. Continue until your upper arms are parallel to the floor.
  4. Pause briefly, and then return to the starting position.

5.Bent Over Cable Lateral Raise

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  1. Select a weight and hold the handle of the low pulley with your right hand.
  2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
  3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
  4. Slowly lower the weight back to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

6. Dumbbell Front Raise

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  1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
  2. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height.
  3. Then slowly return the weights to the starting position.

 

Perfect Shoulder Workout : Workout 3 Rear Delt

1. Dumbbell Front Raise

Perfect Shoulder Workout ,Shoulder Workouts , Shoulder Exercises , Shoulder , Shoulders, upper body , build Shoulder muscle , Shoulder muscles ,

  1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
  2. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height.
  3. Then slowly return the weights to the starting position.

2. Arnold Press

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  1. Grab a set of dumbbells and bring them to shoulder height with arms bent and palms facing the body.
  2. Gripping the dumbbells as tightly as possible, press them overhead, rotating the dumbbells until the palms are facing forward at the top of the press.
  3. Pause, and then slowly lower the weight, reversing the rotating so that the palms end facing the body at the bottom of the press.

3.Bent Over Lateral Raise

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  1. Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other.
  2. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground.
  3. Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground.
  4. Pause, and then slowly return the weight back to the starting position.

4.Reverse Pec Deck Flye

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  1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
  2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
  3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
  4. Pause at the rear of the movement, and slowly return the weight to the starting position.

5.Front Cable Raise

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  1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  2. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms’ length with the palms of the hand facing your thighs. This will be your starting position.
  3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  4. Now as you inhale lower the arm back down slowly to the starting position.
  5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

6.Cable Lateral Raise

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  1. Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting. With the outside arm, reach across your body, grab the handle and stand straight up with.
  2. Grip the machine with your inside arm for added support.
  3. Maintaining a slight bend in your working elbow, raise your arm up to shoulder height.
  4. Pause, and then slowly lower the weight back to the starting position.

Tips: With The 3 Perfect Shoulder Workout Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

Related : Arnold Shoulders Workout .

About James Queen

Hi. My name is James Queen. I'm a Fitness trainer At Perfect Body Magazine . My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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