5 Best Workouts for Getting Shoulder in 3D Shape

Hey guys, how are you? I hope you are doing well. So today I am going to tell you about five workouts for the shoulder that will help shape it in 3D. This workout is very effective. After much research, I am presenting these exercises to you. Earlier, I discussed some good exercises for the shoulder that are quite beneficial. However, these five exercises that I will share are particularly helpful for achieving a 3D shoulder shape. Before we begin, I want to note that your shoulder is divided into three parts: front, side, and rear, and these workouts will target all three parts. So now we will start with the first workout.  

1. Side Raises -

The first workout is front raises. This workout is also very helpful in getting your shoulder in 3D shape. This workout targets the side part of your shoulder. It requires 2 dumbbells to do this. To perform this workout, lift the dumbbells according to your capacity and stand up straight. Exhale the chest a little. You have to lift both of these dumbbells slowly. Your elbows should be slightly bent while lifting the dumbbell. And both palms should be up in front of your shoulder. Now gently bring down the dumbbells. Remember that this workout has to be done slowly. When you bring the dumbbells in front of the shoulder, the speed should be moderate. And when the dumbbells are taken down, then your speed should be low to medium. Take a break of 45 seconds between each set of front raises. Then turn on the next set. You can do 3 sets of 16-18 reps.

 

2. One Arm Side Raises (Low Pully) -

Now come to the second workout which is One Arm Side Raises (Low Pully). This exercise targets your shoulder's side part and rear part. If you want to get the shoulder in the 3D shape then more attention should be paid to the side part and rear part of the shoulder. There are lots of exercises for the front part which are involved in shoulder workouts. A cable crossover machine is required to do this. To perform this exercise, apply weight according to your capacity in the machine and stand by holding the machine with one hand for support. Adjust the cable of the machine into the low pulley. With the other hand lift the cable. Your elbows should be slightly bent. Remember that this exercise has to be done slowly. Pause for 2-3 seconds when you bring the cable to the side of the shoulder. And then gently take the cable down. You can take a break of 45-50 seconds in between each set of One Arm Side Raises. You can do 4 sets of 16-18 reps.

 

3. Bend Over Delt Fly -

Now come to the third workout which is bend over delt fly. This workout is the opposite of the dumbbell fly. Just as you lie down on the bench and perform the dumbbell fly for the chest, in the delt fly, you reverse the dumbbell fly. This exercise is not very difficult. Two dumbbells are required to do this. To perform this workout, lift the dumbbells according to your capacity and tilt the chest towards the ground. Bend your knees slightly and bend the waist at the same time and your chest slightly outwards. Now perform the delt fly the same as you perform the dumbbell fly on the bench. You can take a break of 45-50 seconds between each set of bend-over delt fly. You can do 4 sets of 12-15 reps.

4. Barbell Front Raises -

Now come to the fourth workout which is Barbell front raises. So far, I have told about the workouts targeting the side and rear parts of the shoulder. But this workout targets the front part of the shoulder. If you have not added this workout to your workout routine so include this workout in your shoulder workout routine. This workout is a great workout for the shoulder. This workout is very easy to perform. Barbell rod and weight are required to do this. To perform this exercise, apply weight on both sides of the rod according to your capacity and now hold the rod and stand up straight. open the chest slightly outward. Now lift the rod forward, and bring the rod in front of your face. Remember that your elbows are slightly bent. Pause for 2 seconds, now gently bring it down. You can take a break of 40 seconds between each set of barbell front raises. You can do 4 sets of 16-18 reps.

 

5. Shoulder Press - 

Now comes the fifth and last workout which is the shoulder press. Shoulder Press is the best exercise for the shoulder. It helps your shoulder to get the round shape. These exercises normally add to most shoulder workout routines. Two dumbbells are required to perform this workout. Now to perform this exercise, sit on a bench and raise both dumbbells. The dumbbells should be over the shoulder and the elbows bend. Now lift these dumbbells upwards from your head. Now bring it down over the shoulder. Remember to perform this workout slowly and do not do it in a hurry. You can take a break of 30 seconds between each set of shoulder press. You can do 5 sets of 16-1 reps.

 

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