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Building up shoulders

  • 17-12-2004 9:28pm
    #1
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,513 ✭✭✭


    OK lads, I want to build up my shoulder muscles, esp. the lateral deltoids. I recently started doing barbell upright rows and find them good. However I've read that upright rows are a "dangerous" exercise and are very hard on the shoulder rotator cuffs. Lots of people seem to be saying this and recommending that upright rows should not be done at all.. What do people here think of upright rows, are they inherently dangerous or are they like any exercise in that they're dangerous if you do them wrongly.

    Assuming that the rows are a no-no, what are good shoulder exercises. I work out at home and do not have a bench, power cage or spotter, all I have is a bar and dumbbells. I tried doing dumbbell lateral raises but found them awkward and felt like I might do myself an injury. Even though I was only lifting a pathetic 6 kg per arm, on the downward part of the movement I felt like my arms were about to get pulled out of my shoulders!

    Anyone got any suggestions or opinions?

    Thanks
    BrianD3


Comments

  • #2
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    1. Do a complete program first and foremost - look at previous threads for this.
    2. Shoulder presses are king - personally i prefer handstand pressups which are an amazing test of body weight resistance when you have limited equipment
    3. Upright rows are ok as long as you just take them no higher than your nipples

    Best of luck and please get into a gym for a proper program and guidance as this forum will not teach you technique (i.e. lateral raises), you must have someone there to check your form


  • #3
    kazzer
    Registered Users, Registered Users 2 Posts: 865 ✭✭✭kazzer


    Shoulder presses are king

    Yes 100%. I advise you to include some sort of press, be it barbell/dumbbell/military whatever. This is one of the biggest movers of the upper body - just look at the distance you are pushing the weight. Also it is compound. You really should include this in your routine first and foremost, before you consider isolation excercises.

    The equipment you have is fine. As you are lifting this weight over your head, start with a light weight and perfect your form - you do not want to compromise your safety with this exercise.


  • #4
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,513 ✭✭✭BrianD3


    Thanks for the advice. I'm going to continue with upright rows (and be sure not to bring the bar past my nipples) and have just started doing standing military presses. I'm doing the presses with a very light weight to start off with for safety. I'd be more worried about injuring my back rather than my shoulders at the moment as the standing press seems to require a lot of stabilisation in the back and abdominal area.

    Have given up the lateral raises. The upright row and military press seem far superior as they are both compound movements. I also enjoy doing them and they cause me no discomfort, unlike the lateral raises.

    BrianD3


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