5 exercises to give your lean shoulders more size and strength

How can you fix your leaning shoulders? Here are 5 expert recommended exercises to build shoulder muscle mass and strengthen your upper body.
exercise for shoulder pain
Strengthen your shoulders with this workout at home. Image courtesy: Shutterstock
Aayushi Gupta Published: 27 Aug 2022, 08:59 am IST
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When you work hard to work on your lean shoulders but they show only a little sign of muscular growth, it can be disheartening. The exercises you practice may be a part of the problem. An expert recommends some of the best exercises to build shoulder mass, which can also help to improve your neck and back posture.

Fitness expert Robin Behl of The Tribe shares a few exercises that can help you build shoulder muscle mass and a strong upper body.

Here are 5 best exercises that you can include in your daily workout routine:

1. Dumbbell external rotations

Step 1: Stand tall while holding a dumbbell in each hand.
Step 2: Make a 90-degree angle with your arms by bending both elbows.
Step 3: Position the dumbbells facing forward at a height just below shoulder level.
Step 4: Rotate your hands up so that they are directly above your shoulders and the dumbbell is in front of you.
Step 5: Bring them back down. This completes one repetition.

exercises to build shoulders
Dumbbells can help you gain muscle around shoulders. Image courtesy: Shutterstock

2. Push-ups

Step 1: Get on your hands and knees and crawl to the mat. You will get a better grip when you practise on a mat.
Step 2: Now straighten your palms by pressing them firmly against the mat. Make sure your hands aren’t too wide. They ought to be slightly wider than your shoulder. Make sure you are on your toes and that your legs are straight.
Step 3: As you breathe in, lower your body while keeping your core tight. After that, pull your body up while exhaling while pressing your palms firmly into the mat. When you lift yourself, don’t forget to lock your elbows. For a wider range of motion, get as low as you can.

Pro tip: For better outcomes, try using your upper body. Additionally, it would be fantastic if you could maintain your push-up when you are up. The hold should not be for more than a second.

Also, read: Fitness trainer Yasmin karachiwala recommends shoulder strengthening exercises

3. Parallel bar dips

Step 1: Stand in the middle, resting your hands on the parallel bars with your palms facing your body.
Step 2: With your arms, lower yourself down while maintaining a straight back and shoulders. If required, you can also bend your knees slightly so that your feet don’t touch the ground.
Step 3: Return to the beginning posture by pushing yourself up.
Step 4: For the duration of the set, continue pushing up and down.
Step 5: Put your chest down and lean forward. That’s one rep. Aim at at least 8-12 dips.

exercises to build shoulders
Bar dips can generate fire in your shoulder! Image courtesy: Shutterstock

4. Olympic ring pull-ups

Step 1: Make sure the gymnastic rings are high enough for you to stand precisely beneath them and lower your body without hitting the ground.
Step 2: Stand under the rings, take hold of them with your palms facing inward.
Step 3: By bending your arms, draw your chest up and towards the rings. Be careful not to jerk because this could make the rings swing.
Step 4: Hold this position with your chest at its highest point for one second, then slowly lower your body back to the beginning position.
Step 5: Once you are done, praise and repeat this exercise.

Also, read: Swear by these 7 exercises to boost your shoulder mobility

5. Olympic ring dips

Step 1: Take a set of gymnastic rings with you.
Step 2: Jump up, supporting yourself, locking out your elbows and turning out your thumbs to create a secure shoulder position.
Step 3: Placing your elbows on top of your wrists as you lower down and into a bottom posture.
Step 4: Press again, resulting in a lockout.


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Why should you concentrate on shoulder workout?

You will never develop sculpted shoulders and collarbones without shoulder exercises. When your shoulders are open and relaxed, you stand taller and appear leaner overall. Furthermore, your shoulder muscles originate in the lower neck and spread all the way to your shoulder. That’s why, according to a study published in the International Journal of Sports Physical Therapy, performing shoulder exercises also helps to relieve lower neck pain. Not to mention, you won’t be able to carry those heavy weights if you don’t have strong shoulders!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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