To build up the shoulders in a way that gives them that thick 3D cap-like appearance you need to know that your shoulder has three distinct muscle heads. One in the front is known as the anterior deltoid, one in the middle is known as the mid or lateral deltoid, and one in the back is called the rear or posterior deltoid. You also have your rotator cuff muscles that sit underneath those external shoulder muscles, but the front, middle and back shoulder heads are the ones that are most visible when looking at your shoulder in the mirror. Therefore, these seven exercises are going to help you build the three shoulder muscles for a big 3D-looking shoulder.
Exercise 1. 45 Degree Incline Row
The 45-degree row is a great shoulder exercise because it hits your lateral and posterior delts, as well as your upper traps.
3 SETS OF 12 TO 15
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