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3 Exercise and Tips for Building Bigger Shoulders

Few men relish shoulder day, but you neglect them at your peril. Broadening out up top slims your waist to carve out that coveted V-shape and, because you've probably never properly tested them, gains will come quicker than anywhere else on your body.

For the best approach to pump-up up top we asked PT and osteopath James White for some of his best exercises, fashioned into an intense workout that builds muscle fast. Prepare to shoulder arms.

If you are a stylish, young and trendy male, cultivating a pair of big shoulders will give you a boost of confidence and make you stand out from the crowd.

Here are my Top 3 Tips for building bigger shoulders.

P.S. Look out for a bonus shoulder workout!

HIT Them Frequently

If you want to get good at something, what do you do? Practice, practice, practice… practice makes perfect! When guys train shoulders, most only hit them 1x per week, but you want to stand out right? So hit them 2-3x per week.

Incorporate Compound Movements

If you want the most bang for your buck, add in compound exercises like the seated dumbbell shoulder press and standing military press. These exercises recruit more muscle groups and allow you to lift heavier which gets you head turning shoulders! Include these exercises first (after your warm up) and use a 6-10 rep range.

Use Higher Reps

Doing higher reps will pump your shoulders with blood, which instantly makes your shoulders look bigger. You’ll also stimulate your body to produce a surge of feel good hormones called ‘endorphins’.
After your compound movement (see Tip 2), incorporate a higher rep range (15-25 reps) for each exercise.

The Workout:

Warm Up:

5 minute warm up on the cross trainer
10 circular shoulder swings forward + 10 backwards
2-3 light warm up sets of seated DB press (6-10 reps per set)

Exercise 1:


g: 3 sets x 6-10 reps

Exercise 2:


Side dumbbell lateral raises: 4 sets x 15-20 reps

Exercise 3:


Bent over dumbbell lateral raises: 4 sets x 20-25 reps
*Rest 60 seconds between each set