How Do You Get Big Shoulders?


Quick Answer

Performing neutral-grip overhead presses, raise complexes and seated dumbbell cleans builds bigger shoulders and enhances muscular imbalances. Adding these exercises to standard dumbbell presses and raises completes the three-part regimen needed for large shoulder muscles.

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Full Answer

First, complete five sets of eight neutral-grip overhead presses with a 60-second rest in between for bigger shoulders. Perform these exercises by holding two dumbbells at shoulder level with the palms facing each other with the elbows pointing forward. Press the weights straight overhead after bracing the core. Once the weights are at the top, shrug the shoulders and hold for 1 second.

Perform three sets of 12 to 15 raise complexes by first holding dumbbells at the sides with the palms facing the body. Raise the weights to shoulder level with the thumbs pointed up 12 to 15 times. Raise the weights to the sides at 90 degrees 12 to 15 times. Raise lighter dumbbells to the sides and up to ear level with straight arms and thumbs pointing up for 30 seconds.

Three sets of 12 to 15 seated dumbbell cleans with a 60-second rest completes the shoulder muscles regimen. Perform this exercise by sitting on the edge of a bench with a dumbbell in each hand. After leaning forward while keeping the lower back flat, quickly straighten the body and raise the weights by shrugging. Use momentum to raise the weights to shoulder level.

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