11 Shoulder-Sculpting Workouts for Impressive Definition

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The shoulder is a complex ball-and-socket joint that allows for movement in all three planes of motion sagittal, frontal, and transverse through a variety of movements that include pushing, pulling, flexion, extension, abduction, adduction, elevation, depression, and rotation. Mainly when focusing on sculpting the shoulders the deltoids are targeted. The deltoid muscles are located on the front, side, and back of the shoulder joint and it is important to train all three of these muscles and not just the one on the front of the shoulders.

ACE has sponsored research to determine which exercises are the most effective for strengthening the shoulder muscles. Here is a list of 11 shoulder sculpting exercises, and links to ACE that show you how do each one exactly right.

1. Rotational Overhead Press

ACE research shows that Rotational Overhead Press is a great exercise for targeting the front or anterior deltoids.

2. 45-Degree Incline Row

ACE research shows this is a good exercise for targeting the back or posterior deltoids.

3. Seated Rear Lateral Raise

ACE research shows this is a good exercise for targeting both the posterior and lateral or back and side of the shoulder.

4. Lateral Raise

ACE research shows this is a good exercise for targeting the lateral or side of the shoulder.

5. Front Raise

ACE research shows this is a good exercise for targeting the front of the shoulder or the anterior deltoid muscle.

6. Diagonal Raise

ACE research shows this is a good exercise for targeting the lateral and posterior or back and side of the shoulder.

7. Battling Ropes

ACE research has shown that the use of battling ropes is effective for targeting the shoulder muscles and the use of this equipment is also a great way to integrate the entire body.

8. Cable External Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for externally rotating the shoulder.

9. Cable Internal Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for internally rotating the shoulder.

10. Shoulder Stability Series

This is a good exercise for improving the mobility and stability of the shoulder joint. It is good to use as part of your warm-up or cool-down on days when targeting your shoulders.

11. Prone Shoulder Stabilization Series

This is a good exercise for strengthening the muscles on the back of the shoulder using gravity and the weight of the arms as resistance. It can help improve shoulder stability and I like to use it as part of a warm-up on shoulder day.

💪🔥Body Booster: It is important to train all three of these muscles and not just the one on the front of the shoulders.