SHOULDER EXERCISE
For any serious weight trainer, developing wide and well defined shoulders is an important goal. In doing so, you will increase width and thickness of the upper torso. Your shoulders are made up of three muscles; the anterior, medial and posterior deltoids. (There is another group of muscles working at the shoulder that deserve mention. They are the rotator cuff muscles which act to internally stabilize the shoulder joint. Look for the rotator cuff exercise link to learn more about this muscle group.)
Deltoid
The deltoid muscle originates at the clavicle and scapula. It inserts on the deltoid tuberosity of the humerus. The entire muscle abducts the shoulder while the anterior portion flexes and medially rotates the humerus and the posterior part extends and laterally rotates the humerus.
In creating a shoulder exercise routine, the weight trainer should include exercises that work the muscle as a whole and may want to add movements that isolate each of the three muscles of the deltoid. Compound movements such as shoulder presses (both barbell and dumbbell) and upright rows, work all three deltoid muscles. A complete shoulder exercise workout, however, may also include exercises such as dumbbell front raises (anterior deltoid), lateral dumbbell raises (medial deltoid) and bent over lateral raises (posterior deltoid). Bodybuilders, in particular, will want to add all three isolation movements to their shoulder exercise routine as the deltoid muscle plays a pivotal role in the illusion the physique creates when posing on stage.
Well developed shoulders require hard work and heavy training. It will take some time before the most productive combination of compound and isolation movements is determined when creating your shoulder exercise routine. Shoulder exercises, when performed incorrectly, can easily injure the shoulder which will, in turn, negatively impact workouts for all other upper body muscle groups. Perform all of you shoulder exercise workouts with proper form and pay attention to signs of over training to minimize the risk of shoulder injury.
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