ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Build Solid Shoulders

Updated on January 31, 2012

The broad-shouldered, narrow-hipped look is the very symbol of a fit and trim body. But the V-shaped torso you want isn't just for good looks.

Your shoulder joints are the key to just about any arm action you'll ever perform — not just in sports but in your everyday life.

The range of movement that your shoulder joint allows is a true wonder of nature. The meeting of your upper-arm bone (humerus) and shoulder blade (scapula) is the most freely movable of all your body's ball-and-socket joints. The price you pay for this is a susceptibility to injury, which is another important reason to work your shoulder muscles.

The secret to developing your shoulder muscles is to duplicate (with resistance) the movements for which they're responsible. You'll protect a key joint and be on your way to building broad shoulders.

Kinesiology & Physiology

There are three different sections to the shoulders:

  1. Lateral Deltoid (Side Head)
  2. Anterior Deltoid (Front Head)
  3. Posterior Deltoid (Rear Head).

Each area should be developed to its fullest if impressive deltoids are your goal.

Pressing movements tend to work all three heads of deltoid in varying proportions, depending on the kind of presses you're doing. But to isolate, develop and shape each individual deltoid head you can rely on lateral movements.

Presses are a two-joint movement, involving both the shoulder muscles and the triceps. Laterals are a one-joint movement, isolating the deltoids more completely. You can't lift as much weight doing laterals as you can with presses, but you put the intensity right where you need it to get maximum results.

Shoulder Press

AKA Military Press

Sit at the end of a bench, with your feet firmly on the floor. Raise the dumbbells to shoulder height while keeping your elbows out, thumbs facing in, palms facing forward. Press the dumbbells to arm's length overhead, then lower the weights to the starting position. This exercise can also be done standing with your feet shoulder-width apart.

Shoulder Press Demonstration

Dumbbell Lateral Raise

AKA Dumbbell Side Raise AKA Lateral Arm Raises

The lateral dumbbell raise targets the deltoids. Hold a dumbbell in each hand, arms extended to hip level at your sides. Stand with your feet and knees together (knees slightly bent), eyes focused directly in front of you. Slowly lift the weights up until they're parallel to each other at shoulder level. As you raise the dumbbells, be sure that your elbows are slightly bent, your wrists are pronated and your Index fingers are pointing somewhat downward. Then return the weights to the starting position and immediately begin your next rep. Don't use your lower back, momentum or leverage to help you lift the weights.

Targets: Side Deltoid

Dumbbell Lateral Raise Demonstration

Bent-Over Lateral Raise

AKA Bent-Over Flyes AKA Inverted Flyes

Lying face down on a bench or bending over with your arms hanging down, raise two dumbbells as you would with a lateral raise, as high possible above the level of your back. Perform the movement by bending forward slightly at your waist so that you're raising the dumbbells forward and lowering them rearward. Pause with the dumbbells held at about head level, and make sure that the descent is slow and controlled.

Targets: Rear Deltoid

Bent-Over Lateral Raise Demonstration

Alternate Dumbbell Front Raise

Raise your arms in front of you until they're between 35 and 60 degrees above horizontal. You can also rotate your hands outward as you raise the dumbbells and inward as you lower them. It's important that you raise the dumbbells as high as possible. This helps to develop and maintain flexibility in your shoulder joints, and it allows for greater development and definition of the muscles involved.

Targets: Front Deltoid

Alternate Dumbbell Front Raise Demonstration


    0 of 8192 characters used
    Post Comment
    • darkside profile imageAUTHOR


      10 years ago from Australia


      And not just that but video footage of me in action! :D

    • Julie-Ann Amos profile image

      Julie-Ann Amos 

      10 years ago from Gloucestershire, UK

      Nice hub as always. and how kind of you to share such a lushious picture of yourself with us all lol


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)