Building your Shoulders, safely

It's actually quite easy to hurt your shoulders since its the smallest muscle on your body. When training shoulders a lot of guys get tempted to lift heavy weights because they want a strong rounded broad shoulders, but thats not an easy task. By overtraining your muscle and pressing hard can lead a long term painful shoulder injury, so you guys better watch out and take it easy on the shoulder workouts! try to do the weights you are able to do and then increase it once you find yourself lifting the weight more than 6 reps easily. Also, take into consideration of all the other shoulder exercises you guys did during the week. If you're shoulders feel sore then try to limit your workouts and weights because you can injure them easily. Remember to ALWAYS stretch before you start working out because believe it or not, stretching for 10 mins before every workout helps in preventing your muscles to get injured and you won't feel the muscles stiffness. Now that I discussed to always stay aware of the risks shoulder workouts might bring, I'm going to mention a few a workouts that you guys can do for building a stronger, rounder and broader shoulders.

This exercise is called Bent Over Low Pulley Side Lateral,  it focuses on your rear deltoids, which is the back shoulder muscles. To perform this workout, get a cable and hook it to the rope or find a cable pulley machine. Contract your glutes and keep your spine in a neutral position and then stand with your knees slightly bent and your upper body bent parallel to the floor. Do a lateral raise by lifting the cable up and out to the side.

This workout is called Reverse Flyes With External Rotations. To do this workout, you need to put the incline bench in 60 degree position and then grab a pair of light dumbbells because this exercise is difficult to preform with heavy weights. After you've done that, lie your chest down on the incline bench so it can act as a support to lift the weights. With your chest supporting you, raise the dumbbells up and out to the sides.

The name of this workout is Standing Low Pulley Deltoids Raise, this exercise focuses on your side deltoids. To preform this workout,  stand up with your left side facing a low pulley with a single handle held with your right hand and always keep your back straight and your head up otherwise you won't get the real effect of the exercise. Raise the pulley with the elbows a bit bent, keep your arm straight, lock your elbows when you bend them a little. When your arm is above parallel to your right shoulder, lower to the starting position but slowly. 

Personally, this is my favorite exercise to start with because it targets the whole shoulder muscle, so its a great workout to start with. Start with a weight you can do 8-10 reps and increase your weight by every set, which is a total of 5 sets. The more you increase your weights the less reps you do. To do this workout, you need to find yourself a chair as shown in the picture or a bench and sit on it with your back fully supported on the chair. Hold the dumbbells at shoulder height with the palms facing forward and once you lift the dumbbells only go half way up to keep the tension on your shoulders making the workout  harder and more effective. 

I like to finish up my shoulder workout with this exercise, its called Dumbbell Shrugs, it focuses on your Traps. To perform this workout, stand with your feet a bit greater than shoulder width apart and arms to your sides. Hold dumbbells at thigh level and shrug the shoulders straight up. DONT roll your shoulders because you might end up hurting your traps and we don't want that, so just shrug them up and down. You can also do this workout with a barbell or the smith machine.