Female Bodybuilding & Fitness

The Fat Burning Secrets

Developed Shoulders for a Polished Physique

By Karen Sessions, author of Iron Dolls, The Competitive Edge, and Killer Quads

The shoulder, also known as the deltoid, can be a difficult muscle to produce growth. Well-developed shoulders can enhance the rest of your physique by adding shape and making your waist appear smaller.

Many go about shoulder training all wrong, training them too much, not enough, the wrong exercises in the wrong order, or not using enough weight to even stimulate the thought of growing.

In order to build balanced shoulders you have to lift heavy weight, in the proper order and with proper form. You cannot neglect the basics.

The deltoid in composed of three heads anterior, lateral, and posterior. Each should be trained in a precise manner for maximum development.

Overall Shoulder Development

The shoulder press works the entire deltoid, increasing overall mass, power, and strength. This is the granddaddy exercise for great shoulder development, therefore should be incorporated first.

It's safest to press from the front rather from the back. Behind-the-neck pressing is an unnatural movement, and if the weight is heavy, it can cause damage. Lift heavy weight in natural body alignment to reduce risk of injury.

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Symmetry Exercise for Developed Shoulders

Lateral raises are the best for enhancing shoulder symmetry. Place these second in your shoulder training. Hold a dumbbell in each hand and elevate until each is parallel to the floor. Do not go past this point.

The upright row can be an alternative to the lateral raise. Grab a bar in the center and pull it up to your collarbone. Don't go heavy on this exercise. Keep the weight light to moderate.

Front Shoulders for Developed Shoulders

The front raises adds size to the anterior portion of your shoulders. Use a shoulder-width grip and proper body alignment. Bring the bar from lowered position, hanging in front of you next to your legs, then raise the bar straight out in front of you until it's parallel to the floor.

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Rear Shoulders for Developed Shoulders

Bentover lateral raises add size to the back of your shoulders. Bend over at the hips, grasping a light to moderate dumbbell in each hand. With your upper body parallel to the floor, slowly bring each dumbbell up to your sides, making sure not to elevate them past your body that is parallel. Contract and squeeze the shoulder blades together, keeping constant tension on them throughout the exercise.

These can also be performed on a machine, which I like much better because it allows you to really isolate the rear deltoids.

Conclusion to Developed Shoulders

If you want nicely shaped shoulders, put in a little extra work and effort by adding some weight, especially on the shoulder press. Focus on making progress with each workout and you will soon see great results.

Karen Sessions NSCA-CPT

P.S. For more advanced information on training and nutrition check out Iron Dolls - Female Bodybuilding Secrets and catapult your muscle gains like you've never imagined!


About The Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. Iron-Dolls.com