4 Exercises for Big, Round Strong Shoulders

4 Exercises for Big, Round Strong Shoulders

No matter how big your arms, chest, or back are…an upper body just isn’t complete without well-developed shoulders. If you want big, strong, round shoulders that pop, then you want to do these shoulder exercises and workouts.

#1: Lateral Raise

Reps 3×15

Stand with your feet shoulder-width apart, with a very slight bend in the knees. Grab a dumb-bell in each hand. Raise both slowly out to the side until your arms form a T-shape with your body. Use a weight light enough for you to keep perfect form for each exercise. Evans builds up from 12kg to 15kg. “Don’t compromise form for weight,” he says.

#2: Front Raise

Reps 3×15

“This hits the front of your shoulders,” says Evans. Stand with your feet shoulder-width apart, and hold a dumb-bell in each hand with palms in front of your thighs. Tense your core to keep your lower back from bending, and slowly raise both hands straight out in front of you until they are parallel to the floor. You’re looking good.

#3: Military Press

Reps 3×15

Hold a barbell across the front of your chest. Extend your arms to press it directly overhead. Evans prefers a machine to free weights when it comes to doing this move. “I find when I do military press with dumb-bells, I push my chest out too far and my spine compresses,” he says. “I use a machine when I can, to get a controlled motion and stack the weights up.”

#4: Reverse Shoulder Fly

Reps 3×15

Lie face down on an incline bench set at 45 degrees. Hold a dumb- bell in each hand below you, palms facing each other. Keep your arms slightly bent at the elbow and pull back with your shoulder blades until your upper arms are parallel with the floor. Then return to the start. The transformation process is complete, broadly speaking.