Build Massive Shoulders at Home

Build massive shoulders at home

If we want to build massive shoulders at home. All we have to do is a few sets shoulder press to failure and maybe throw in a couple of sets of Arnold presses.

Unfortunately, it isn’t quite that easy.

While both the shoulder press and Arnold press are good exercises they emphasize the front or anterior delt the most and hit the lateral in a lesser manner, with the rear delts being almost completely ignored. Our front delts get worked a lot with all of our pushing exercises and are seldom underdeveloped in comparison to the other 2 heads of the shoulder.

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An exercise that works better for side delts than the Arnold press is the Scott press. It starts similar to the Arnold press with the dumbbells in front. This movement was named after Larry Scott the first Mr. Olympia and there is a video of him doing this exercise with the dumbbells starting more to the side but you get a better range of motion with the dumbbells in front.

From this position, you turn the dumbbells out and up in a semi-circle type fashion. You not only going up but back a bit too. Another exercise that is similar to this except it doesn’t have the shoulder rotation is the “W” press. Both the Scott and “W” press primarily hit the lateral head of the shoulder with the front delts playing the secondary role.

Another exercise that is good for your lateral delts when done correctly is the dumbbell upright row.

To keep your shoulder in a good position throughout the movement keep the dumbbells wide and apart, moving along the side of your body as opposed to in front, bringing your elbows up high and having your forearms parallel with your upper arm once you’ve raised the dumbbell up into the top position. This keeps your shoulder safe and in a good position. The problem comes when your forearm is facing down as you lift your elbows upwards this puts your shoulder in a dangerous position and is a sign, your lifting to much weight.

Dumbbell lateral raises are a great delt exercise. There are a lot of different variations we can do all with pros and cons. I like to lean forward slightly keeping the dumbbells in front of the body raising them up until they are almost at shoulder height, then lower them down stopping just before they reach to my side to keep some resistance on them then raise them back up again.

All of these exercises can also be done using bands for resistance.

Our rear delts get worked when we do compound back exercises but unlike our anterior delts which seem to respond well to our pushing movements like push-ups and bench press our rear delts need more in order to reach full development.

There is a compound movement that does a great job of hitting the rear delts along with your teres Major, middle and low traps. And that is the chest supported elbow out row. You do this one with your bench set on an incline and row with your elbows out and in line with your shoulders. I’ve recently added a twist to this exercise quite literally as I twist the dumbbells as I raise them up going from a prone to a supinated grip while keeping my elbow out and away from my body which externally rotates the shoulder, more fully contracting the rear delt.

When using bands we can do the exact same movement in a standing or kneeling position because we’re not using gravity as resistance. Still keeping our elbows high.

Another exercise that hits the rear delt and externally rotates the shoulder is the face pull.

An exercise we typically think of doing with bands or a cable, but can be done using dumbbells. For the dumbbell version you could do perform it in the same position as a bent over row with your knees bent and back straight, but I like to lay on my bench in the incline position and pull the dumbbells up with my elbows out while contracting my shoulder blades and rotating my hands up until they are parallel with my shoulders.

The dumbbell reverse fly is another good rear delt exercise, but for some, they feel it more in their mid and lower traps. So to take some of the traps out of the movement try raising the dumbbell up at about a 45-degree angle from your body this will improve the feel in the rear delt and it allows the elbow to raise up higher giving a better contraction in the delt.