Training for Developed Shoulder Muscles!
Laura Schneider
2026-03-18
3 min. read
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The shoulder muscles comprise three muscle groups that can be regarded as actones. To achieve their complete development, it is necessary to carry out a specialized training. This article will showcase exercises focusing on the lateral shoulder muscles, which are responsible for broad shoulders.
Rotational face pull
Having discussed elevations, I'd like to present and discuss what I think is the best exercise for involving the medial axis of the femoral muscle. Based on the results of an EMG study conducted by Bret Contreras, one of the top track and field coaches in the IFBB scene, the rotational face pull has proven to be the best of the side-arm exercises. Furthermore, it's a great exercise for developing the back of our limbs and working as a prophylactic against the group of muscles responsible for the right rotation of the arm. Although this is not a difficult exercise, some rules must be followed when it comes to proper technique. The shoulder blades should be kept in retraction and depression, and the body should not be tilted backwards or assisted by the legs. A pause is possible after pulling the rope towards you, and the eccentric movement - the return - should be relatively slow, as this is the main part of this exercise.
Cuban rotations
Lastly, I'm leaving an exercise whose main goal is the proper development and prevention of potential rotator cuff injuries. Along with the Face Pull, this is a crucial position for individuals who wish to perform various variants of exercises for the shoulder muscles and enjoy sports for years without worrying about the health and condition of the shoulders. The main objective of this exercise is not to develop the muscle mass of the damaged shoulder muscles, but to have healthy joints. We do not use heavy weights, but rather focus on the quality and technique of the performed repetitions. The available equipment includes dumbbells and a barbell. Due to the frequent imbalance in strength between the two limbs, I recommend using dumbbells. It is also important to pay attention to several technical aspects such as individual mobility, range of motion, and a stable position that prevents unwanted movements and vibrations.
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