Build Shoulders (Beginner)

Build shoulder strength and size for beginners

For beginners, we will do 4 exercises for shoulders. This will target all 3 areas of the shoulders, and 1 for your traps.

Shoulders are one of the most difficult muscles to build strength and size. By focusing on shoulders at the beginning, you will quickly build strength and size.

  1. Seated barbel press (behind the neck) – 3 sets of 12 reps
  2. Seated dumbbell press – 3 sets of 12 reps
  3. Seated lateral raises (bent over) – 3 sets of 12 reps
  4. Barbell chin raises – 3 sets of 8 reps

Barbell Press behind neck

seated dumbbell shoulder press

Seated latteral raises (Bent over)

Upright row

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