Often when people desire strong, shapely arms they focus on the biceps and triceps.  It’s easy to find men and women endlessly laboring over sets of bicep curls or triceps extensions at various gyms around the world.  The truth is, our shoulders are a much larger muscle group and provide greater strength and power for our arms than do our biceps or triceps.  In fact, strong, balanced shoulders are vital for most sports that require any kind of upper body movement.

The shoulder muscle, more specifically known as the deltoid, is made up of three bands of muscles that are loosely defined as the anterior, lateral and posterior deltoid or front, side and back (here’s a nice image that illustrates these muscles) though, to be sure, they are all interconnected.  While compound movements such as presses and rows tend to hit most if not the entire shoulder, other exercises target a specific part of the shoulder.  Here are four fantastic exercises to help develop stronger shoulders.  Some of you may recognize these movements from the Zgym as well.

In this video I shared with you a simple workout that you can do at home with your kettlebell. I suggest that you start with a smaller size (about 18lbs). The workout is very simple and you don’t need to do it for longer than 5 minutes to get the results.

10 kettlebell snatches on each arm

10 touch the KB Push ups (alternate arms to reach for the kettlebell) – the reaching part helps to stretch your shoulders and push up is another great exercise to strengthen your shoulders and give your arms a nice shape.

Complete as many rounds as possible during 5 minute countdown. Try to aim for at least 3 full rounds.

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Kettlebell Overhead Press – The overhead press targets the entire shoulder, generates a full body tension and is considered a compound movement. The press is a movement pattern of a healthy shoulder mechanics. Start with the kettlebell in the rack position below your chin level. The wrist must not be bent at any time. Stay on your heels and keep your feet about shoulder width apart.  Also, keep a tight core. Now simply press the weights up toward the sky with your palm facing forward. There might be slight lean to the side but it should not turn into a side press. Your shoulder has to be packed back and down to provide stability for the joint and your forearm nearly vertical throughout the movement. Do not follow the weight up with your head by looking up on the concentric portion of the movement either.  Maintain a neutral neck position and stare straight ahead. Lock out the elbow completely and pause motionless.

Lateral Raises – Lateral raises target the side of your deltoid and are a favorite exercise for basketball and volleyball players.  The movement consists of holding a pair of dumbbells or kettlebells in front of you, palms facing each other, and raising your arms up to your sides until they are parallel to the floor and your elbows are at shoulder level.  Make sure to keep you back arched and slightly bent forward as you do the movement.  Also keep your knees and elbows a little bent as well to actively engage your muscles and to avoid putting any strain on your joints.

Front Raises  – Front raises are executed in a very similar manner to lateral raises except that the weights are raised in front of you rather than to the sides.  Front raises really help to isolate the anterior or front deltoid.

Dumbbell or Kettlebell Upright Rows – Upright rows are another great compound movement that targets the entire shoulder though more emphasis is placed on the lateral deltoid than with the overhead press.  Begin in the same position as you would a lateral or front raise – weights in front of you, leaning a little forward with a neutral neck and a slightly arched back.  Now pull the weights to your neck while flaring your elbows out the sides until they’re parallel to the floor.  Unlike the overhead press, you want to flare your elbows out when performing upright rows.

Though these exercises primarily target the shoulders other secondary muscles such as the trapezius (middle back muscles) and triceps are involved as well. Stay strong and keep at it!