What is the best exercise for bigger shoulders?
An overhead press a essential. That being said, it’s not all-encompassing. The deltoid (shoulder) muscle is comprised of 3 different heads. The anterior (front) head, the lateral head and the posterior (rear) head. An overhead press, similarly to the incline bench press, will majorly activate the anterior head, commonly referred to as the front delt.While an overhead press is a great builder of the shoulder muscles, its drawback is that it focuses heavily on the front delts, little on the lateral delts, and almost not at all on the rear delts. The problem with that is the lateral delts are most responsible for what gives your shoulders the larger, 3D appearance that enhances the V-taper and makes the waist appear relatively slim.Studies have shown that an overhead press with dumbbells is [a little] superior in activating the lateral delts than the barbell. It has also been shown that isolation exercises, like lateral raises, are much better at recruiting the lateral and rear delt fibers than heavier compound exercises.An ideal theoretical shoulder workout for size would include an overhead press of some sort, followed by isolation exercises that include at least some kind of lateral raise (dumbbell, cable, etc.) and something to isolate the rear delts (bent-over flys or anything else achieving horizontal shoulder abduction.)Furthermore, the delts are made up approximately 50/50 of type 1 (slow twitch) and type 2 (fast twitch) muscle fibers, which means (practically speaking) that a mix of high and low reps is good for activation of all deltoid muscle fibers, with an approximate rep range of around 8–12 (maybe lower on heavy compound exercises or higher on lighter isolation movements).All of this theoretical data should be combined with at least a little gym experience to create anything practically relevant, though. Things can change based on preference and how your body specifically responds to stimulus.
Is the seated cable row a better choice than barbell rows bent over?
Well considering most people don't know how to do the former correctly and the fact that the latter is a low back destroyer, it is a toss up. Both will do long term damage to your low back. When you back does give out, you'll blame it on something else.Seated Cable rows should go full range from a full stretch forward to where you chest is on your knees to back with your shoulder blades contracted. Too many people lock their low backs and pull with their arms engaging their backs very little.The bent over rows can kill your low back if you do not drag the bar up your shins and thighs, even still your arms from which the weight hangs are attached at the shoulder so it still puts a lot of cantilever stress on you low back.Even the old school method of loading one end of an olympic bar and sticking the other in a corner , bending over and doing rows holding the bar just below the weights is horrible on the low back. Low backs are destroyed over a long time of repeated abuse. That qualifies. Again, when it goes you’ll blame it on everything but what actually caused it: long term abuse from things you did in the gym for ten years, the lousy mattress you slept on for ten years, sleeping on your stomach, the way you sit in your favorite chair, and the lousy bucket seats in your car. They all contribute.For back development I would recommend the Hammer Strength Seated row machine.I found this gem and haven’t looked back. I put the seat all the way up, grip the close middle handles near the ends, (this guy is holding them near the bottom) I go forward like he is to a full stretch the lull back. It is gently on your low back and you can max out the weight pretty quickly if you work hard. I start with 450lbs or five 45s on each side, and do double drop sets for a total set count of around 8- 10 sets trying for eight reps per set.Your back will widen pretty quickly. Use the Cheney grip, that is hook the bar with your fingers, do not “grip” the bar as that activates the arms and you’ll be doing arm work rather than stressing the back.I would also recommend doing palm out chins or just hanging, as that rotates your scapula, shoulder blades outward also adding to a wider back.
My left shoulder is much weaker than my right shoulder due to which I am unable to do proper weight training.What should I do to cure it?
In order to balance your left shoulder / weaker side, you will need to train it more. You can click here to read my article about shoulder training.Here are some pointers that I find helpful in cases such as this.1) Increase the weekly volume (reps) on the weaker side. Personally, I like to go up by ~30%.Let’s say your left shoulder is smaller than your right, and you normally do 30 reps of weekly volume for dumbbell side lateral raises (3 sets of 10 reps, each side).To balance the left shoulder, bump the left side lateral raises up to 40 reps per week (4 sets of 10 reps).Utilize this method for shoulder exercises that allow you to train each side separately, until your left shoulder caught up in size.2) Start your unilateral sets with your weaker side.This way, you have more energy to complete the required volume for your weaker side. Remember, even though the muscles of your other side have not been exercised, you will have less overall energy after you performed any exercise. This is why lifters and bodybuilders do their top-priority exercises first.3) Do the following unilateral exercises using the principles I outlined above.One-arm dumbbell press. Pressing movement, a staple to any shoulder workout program. Targets all of the shoulder heads, but primarily the anterior deltoid. You can do this seated or standing up.Side lateral raise. Targets the medial deltoid. You can use cables or dumbbells, but cables are likely superior due to the constant tension.Dumbbell front raise. Targets the anterior deltoid.One-arm cable rear-delt raise. Targets the posterior deltoid.I hope that helps. Feel free to ask me for questions and concerns!
Is it possible to isolate and grow a single muscle, such as the lateral delts?
Heck yes. Focus on that muscles range of muscle and work it. I assume you want to bring up a weak area? Which is okay, just make sure you stay functionally proportionate to prevent any risk of inbalances that could cause aches and pains. Even injury.It’s funny …we can spot grow a muscle, but not spot reduce fat. Keep it up!