How To Build Boulder Shoulders - Buff Dudes

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If you want that classic aesthetic look, you're going to need a V-Taper, and if your Shoulders look like pebbles, then you can kiss your properly proportioned physique dreams goodbye.

You're gonna need Cannonballs strapped to your shoulders, and with these five exercises, you're on your way to building the V-Taper - narrow in the hips and wide in the shoulders - and also becoming a B.U.F.F. Dude.

Standing overhead press -

Compound movement.

Muscles worked - All three heads of the deltoid, Anterior, Medial, and posterior.

Secondary muscles - Triceps, Pectoralis minor, Abs.

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DB lateral raises -

Isolation movement.

Muscles worked - Medial head of the deltoid.

Secondary muscles - Anterior/Posterior delts. Traps.

Tip - Pull up with the elbows and turn the thumbs down.

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Lying low pully lateral raise -

Isolation movement.

Muscles worked - Medial head of the deltoid.

Secondary muscles - Anterior/posterior deltoid. Traps.

Benefits - This exercise will take any momentum and swinging out of the usual dumbbell lateral raise. Think of it as the concentration curl for the medial delts.

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Upright Row -

Compound exercise.

Primary muscles - Anterior/medial/posterior deltoids, Trapezius.

Secondary muscles - Biceps, Abs.

tip - If you have any shoulder impingement issues I would avoid this exercise, using shrugs and lateral raises to replace it. If you want to put more stress on the traps narrow your grip. If you have pain in the shoulder and still want to perform this exercise, just limit your range of motion and bring the weight up to your lower chest.

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Bradford press -

Compound movement.

Primary muscles - Anterior/medial/posterior deltoids

Secondary muscles - Trapezius, triceps, abs.

Benefits - Invented by Jim Bradford who was an Olympic Weight Lifting champion back in the 1960′s, this was used as a great exercise for helping with shoulder mobility and warming up the muscles, ligaments and tendons. Also an amazing shoulder burnout exercise for total shoulder annihilation.

Buff Dudes / Fitness / Shoulders
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