Shoulder Exercises For Beginning Bodybuilders


The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and consists of three distinct segments:

  1. The anterior or front deltoid allows you to raise your arm to the front.
  2. The medial or middle deltoid allows you to raise your arm to the side.
  3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.

Best Shoulder Exercise Program Plan:

  • As with all exercises, it’s essential to carefully schedule specific body parts. To start, consider incorporating the best shoulder exercise into a well-structured program like the one suggested below:
    1. Seated dumbbell press – 3 sets of 10-15 reps.
    2. Front lateral raise – 3 sets of 10-15 reps.
    3. Rear lateral flyes – 3 sets of 10-15 reps.

Best Shoulder Exercise

  • As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:
    • Day 1: Biceps, Back, Abs
    • Day 2: Hamstrings, Shoulders, Abs
    • Day 3: Quads, Forearms, Calves
    • Day 4: Triceps, Chest, Abs
  • For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.


Start with a Lighter Exercises

Beginners should prioritize lighter weights and exercise caution when isolating shoulder muscles, especially deltoids. The recommended best shoulder exercises include seated dumbbell press, front lateral raise, and rear lateral flyes. A well-structured workout routine, gradually increasing intensity, is crucial for balanced muscle development over time.

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