Introduction
On February 28, 2025, we focus on how to build shoulder muscles. A thin shoulder is prone to injury during heavy – weight movements. Thus, in daily training, shoulder training should be given more attention. It generally includes shoulder muscle fat loss and muscle gain. Now, we’ll introduce a multi – angle shoulder muscle building program to stimulate shoulder growth.
Before any training combination, start with 5 minutes of cardio involving the upper body for warm – up. After training, do 5 – 10 minutes of relaxation including stretching. Practicing 3 times a week can achieve the most ideal effect.
Exercise 1: Solid Ball Push – ups
The aim of this exercise is to enhance the core strength and the body balance of the muscles controlling the scapulae stem. Get into a push – up position with the left hand on the ground and the right hand on a 2 – 4 pound solid ball. Keep the body in a straight line from head to toe and tuck in the abdomen. Bend the elbow to lower the body until the elbow is at shoulder height, then straighten the arms. Do the same number of reps with both arms for 1 set. The key is to keep the arm on the ball stable and the ball directly under the shoulder joint. Do 3 sets of 10 – 12 reps each.
Exercise 2: Upper Incline Pushing Dumbbells
This is a modified form of the over – the – shoulder pushing dumbbell. It aims to strengthen the scapular stabilizer while reducing stress on the shoulder joint. Sit on an upward sloping 45 – 50 degree bench with a dumbbell in each hand, tuck in the abdomen and press the back against the cushion. Place the feet on the floor shoulder – width apart. Bend the elbows and hold the dumbbells in front of the shoulders with the palms forward. Push up the dumbbells so that the hands are above the front of the shoulders, pause and repeat. The key is to bring the shoulder blades back and down in a straight line with the shoulders to improve posture. Do 3 sets of 12 – 15 reps each.
Exercise 3: Prone V – bell Raise
This exercise is highly effective for improving the posterior deltoid and middle trapezius muscles. Raise one end of the bench so that the dumbbells don’t touch the ground when lowered. Bend over the bench with a light – weight dumbbell in each hand, arms hanging naturally, legs straight and abdomen tucked in. Bring the shoulder blades down toward the middle with the palms of the hands facing inward. Raise both arms diagonally in front until the hands are slightly below the top of the bench, pause for 2 seconds, restore and repeat. The v – shaped movement targets both arm and shoulder muscles, so re – tighten and re – position the scapulae before each movement. Do 3 sets of 10 – 12 reps each.
Exercise 4: Standing Dumbbell Incline Supination
The purpose is to exercise the shoulder deltoid and rotator cuff muscle groups and improve the balance of shoulder muscle strength. Stand with feet shoulder – width apart, hold a dumbbell in each hand at the side of the body with the palms facing inward. Keep the arms straight but not lock the elbows, raise and separate them to the sides until the hands are at shoulder height. At this time, the distance between the two hands is a few inches wider than shoulder width, pause, restore and repeat. Note that the route of the two arms up is exactly between the side planks and the front planks, and don’t shrug the shoulders when lifting the arms. Do 3 sets of 10 – 12 reps each.
Exercise 5: Lateral Flexion Dumbbell External Rotation
This exercise can strengthen the endurance of the rotator cuff muscles and improve the stability of the shoulder joint. Lie on your side with legs straight, abdomen tucked in and hips upright. Bend the left arm at the elbow to support the upper body, bend the right arm at 90 degrees and hold a small – weighted dumbbell in the right hand with the elbow tip pointing outward. While keeping the right elbow relatively stable, externally rotate the right hand to lift the dumbbell as far as possible so that the small arm is perpendicular to the ground, pause and slowly restore and repeat. Do the required number of reps on both sides for 1 set. Note that this is a shoulder rotation exercise, keep the shoulder position fixed and don’t move back and forth. You can hold a towel roll under the armpit to fix the arm movement. Do 3 sets of 10 – 12 reps each.
Exercise 6: Prone Shoulder Lift
This exercise can strengthen the rotator cuff muscles and improve the stability of the scapula. Hold a dumbbell in the right hand and stand on the right side of the bench. Place the left knee on the bench and the left hand on the bench for support, bend the hips and bend down until the torso is parallel to the floor. Tuck in the abdomen and straighten the back. The right hand holding the dumbbell drops down below the right shoulder with the palm facing inward. Exert the shoulder and back muscles to lift the right scapula up and back, with the arm rising but not bending the elbow, pause, restore and repeat. Do the same number of reps on both sides for 1 set. Be careful to keep only the scapulae in motion and not the shoulder joint. It’s a small but challenging exercise. Do 3 sets of 10 – 12 reps each.
