Vital Stats

Name: Obi Obadike
Website: www.obiobadike.com
Email: obifitness@verizon.net

QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?

To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.

That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.

When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.

To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.

I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.

Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.

Follow this shoulder routine and they’ll grow. Trust me.

Monday

1 Dumbbell Front Raise

This isolation exercise primarily works your anterior (front) deltoid.

Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.

Dumbbell Front Raises

Then, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

2 Dumbbell Overhead Press

This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.

Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

3 Barbell Upright Row

This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.

Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.

Barbell Upright Row

At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

Friday

1 Dumbbell Shoulder Shrug

This exercise works the upper trapezius muscle, helping you built titan-style traps.

Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.

Hold that contraction for at least two seconds before lowering your shoulders back down.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

2 Dumbbell Lateral Raise

These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.

Dumbbell Lateral Raises

Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.

Slowly bring your arms down and back to your sides. Repeat.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

3 Military Press

This exercise works the entire shoulders complex, but especially the front deltoids.

Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.

Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.

• 1 set warm-up of 20 reps using very light weight
• 3 sets of 12-15 reps

Recommended For You

ASK THE RIPPED DUDE: “WHAT’S THE BEST WAY TO QUIT THE WEIGHT-LOSS/WEIGHT-GAIN CYCLE?”

Staying in shape 365 days per year can be a challenge, but if you can break out of the gain/loss cycle, it’s one you can conquer.

ASK THE RIPPED DUDE: “HOW CAN I IMPROVE MY VERTICAL JUMP?”

Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!

ASK THE RIPPED DUDE: “HOW CAN I CHISEL MY CHEST?”

Is your chest sunken rather soaring? No worries! Learn the key to building primo pecs with this chest-contouring workout.