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Body Building Exercise Shoulder - Weight Training Shoulder Deltoids Exercise
By Jean Lam

The shoulder muscles also known as the deltoids are among one of the most eye-catching muscles because they widen your body and give it a better V-Shape along with your lats. Having a pair of rock hard and massive deltoids which resemble boulders is very impressive. The truth is it's not very difficult to blast your shoulders to optimum growth once you know how to do it and you don't need expensive or sophisticated equipment to achieve your goals. This article will focus on basic body building shoulder exercise with weight training but which will give you big rewards. The deltoids exercises that I am going to give you use only free weights and they work the shoulder muscles really well. Please note that the weights should not be too heavy to avoid shoulder injury.

Here are 4 of them:

(1) Barbell Press or Dumbell Press

Barbell press or dumbell press is a powerful deltoid exercise. You can use either a barbell or two dumbells. You can stand or remain seated. This exercise is performed with the barbell at shoulder level with a wide hand grip and you have to push it up then lower it down at shoulder level again in front of your body. Then repeat. You can do 3 sets of 8-10 repetitions. Works the whole shoulder and the rotator cuff. This exercise will put pressure on the rotator cuff and it's important to warm up well first.

(2) Side Lateral Raises

Performed with two dumbells, this exercise focuses on the side deltoid muscles, mostly the middle part. While standing with one dumbell in each hand, lift your arms on each side till shoulder level, then lower them down. Repeat. You can do 3 sets of 8-10 repetitions.

(3) Bent Over Raises

A bit the same movement as side lateral raises but which focuses mostly on your rear deltoid muscles, this exercise is performed while you're seated with body inclined forward or standing with your knees bent above 90 degrees. Then, raise your arms on each side till shoulder level with one dumbell in each hand, then lower them down. Repeat. Go for 8-10 repetitions of each set of 3.

(4) Front Raises

This exercise works the front deltoid muscles and is performed by raising your arms till shoulder height, one dumbell in each hand to the front of your body while alternating them, then lower then down. Repeat. 8-10 repetitions for 3 sets will do.


The above shoulder workout will develop your deltoid muscles completely and coupled with proper nutrition and rest, your shoulder muscles will get impressive growth.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


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