The 10 Best Shoulder Building Exercises for Bodybuilding Beginners 10最好的肩膀建设活动的健美初学者

For most guys, the biceps are the undisputed king of muscle!对于大多数球员，二头肌是无可争辩的王者肌肉！ But what good is a king without a crown?但是，什么是一个好国王无冠？ If you want GUNS that get respect at the beach and on the street, you’ve got to crown them with cannon ball deltoid development!如果你想要枪是受到尊重的沙滩和街道上，你还得冠他们炮弹三角肌发展！ For big, muscular shoulders that’ll produce personal pride and physical power, keep reading because I’ve got the 10 best beginning exercises for you right here.对于大，肩上的肌肉会产生个人的自豪感和身体力量，保持阅读，因为我已经得到10个最好的演习开始为您在这里。

1. 1 。 Seated Front Military Press坐在前面的军事新闻

Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids.你的肩膀上主要的2肌肉团体，斜方肌和美洲黑。 The trapezius or “traps” are the two large triangular shaped muscles that run across each shoulder from the back of your neck.在斜方肌或“陷阱”是两个大三角型肌肉穿过每一个肩膀从后面你的脖子上。 Your deltoids or “delts” are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm.您的美洲黑或“ delts ”是厚，三角形的肌肉，涵盖您的肩关节上方的每一个手臂。 The deltoids consist of 3 sections known as the anterior, medial and posterior heads.美洲黑组成的3节被称为前，中，后元首。 For balanced deltoid development, you must train each section equally.三角肌均衡发展，就必须列车每节一视同仁。

The front military press is a great starter exercise for building the anterior or front section of your delts.前线军事新闻是一个伟大的先行使建设前或前一节的delts 。 You can perform this exercise from a standing or seated position.您可以执行这项工作由一个常设或坐在立场。 For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine.对于初学者，我建议坐的位置，最好是在一张椅子上有腰痛的支持，以防止拱或过度的脊柱。 With proper technique, this basic military press will add thickness and power to the front of your shoulders.有了适当的技术，这一基本的军事记者将增加厚度和权力的前端，您的肩上。 As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.正如您在您的预先培训，你应该最终脱离这项工作的哑铃肩上新闻。

2. 2 。 Barbell Front Raises杠铃前提出

This exercise is great for building shape and endurance in your anterior delts.这项工作是为建设伟大的形状和耐力在你眼前delts 。 Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight.由于杠铃前引起了巨大的阻力在前面的肩膀上，你不应该试图这样做这项工作与沉重的份量。 Moderate poundage with strict technique (ie, no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts.适度栈严格的技术（即，没有光荣的反弹或重量与你的身体）是足够的补充力量和形状的前delts 。 For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.对于不同，您也可以做这项工作，以直杆附着低电缆器具。

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height.无论您使用杠铃或低线机，你一定要站在你的武器你连续提高律师提出从前面的大腿上的立场平行地面约肩膀的高度。 To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height.为了抵抗中学的后方delts和陷阱，提高酒吧略高于肩的高度。 It won’t take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.这不会需要很长时间的感觉烧伤从这项工作，但回报在三角肌的发展是值得的。

3. 3 。 Seated Reverse Dumbbell Press坐式扭转哑铃新闻

The reverse dumbbell press, aka the “Arnold Press” is another terrific shoulder builder for your anterior delts.相反的哑铃出版，又名的“阿诺德出版社”是另一项了不起的肩膀建设者的前delts 。 When done properly, this exercise also puts concentrated resistance on the upper portion of your traps.如果处理得当，这种做法也使阻力集中在上部分的陷阱。 You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm.您可以反向哑铃新闻与武器紧迫的重量同时或交替每个胳膊。 In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.在这两种情况下，我建议你做这项工作在一个座位的立场良好的回支持，以避免伤害。

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you.要做到这一点的工作，举行第2哑铃肩高在与您的手掌面对你。 Keep your back straight and don’t bounce or jerk your body as you slowly press the dumbbells overhead.让您的直道，不退回或挺举你的身体你慢慢地按下哑铃开销。 As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift.正如你按体重上升，旋转你的手腕，让您的双手面临着上方的每一个升降机。 Return the dumbbells to the starting position as you lower them after each rep.返回哑铃的起始位置为您降低后，他们每个代表。 If you’ve never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you’ve mastered your training technique.如果你从来没有做这项工作之前，首先重量，您可以轻松地平衡和控制，进度较重栈当你已经掌握你的训练方法。 Take my word, the results will be awesome!以我的话，结果将是可怕的！

4. 4 。 Dumbbell Front Raises哑铃前提出

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders.就像前面提出杠铃，哑铃版本的这项工作的极端抵抗了前面的肩上。 In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head.除了建立美洲黑前，前哑铃引起了中学，但重大压力三角肌内侧头。 The mechanics of this exercise are basically the same as with barbell front raises.机械师这项工作基本上是一样的杠铃前提出。 You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height.你必须站在你的武器你连续提高哑铃着从前面的大腿上的立场平行地面约肩膀的高度。 Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight.再次，由于极端的训练水平阻力，提高生产前，你不应该试图这样做这项工作与沉重的份量。 Moderate poundage with strict form will give you great results.适度栈严格的形式会给你很大的成果。

5. 5 。 Behind-The-Neck-Military Press幕后颈部军事新闻

The “behind-the-neck” or rear military press is a solid mass builder for the medial deltoid or middle shoulder area.在“背后的颈部”或后方军事新闻是一个坚实的群众建设者内侧三角肌或中等肩膀地区。 Like the front military press, you can perform this exercise from a standing or seated position.如同前面的军事记者，您可以执行这项工作由一个常设或坐在立场。 Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine.同样，我建议您不要您的军事压力机的椅子上与下背部的支持，以避免过度拱或您的脊椎。 The seated position also helps to stabilize your torso so you won’t jerk the weight upward and cheat on technique.该坐的位置也有利于稳定您的身体，让您不会公斤的重量向上和欺骗技术。 As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.如同所有的开销取消，请缓慢，总的训练技术和后方军事新闻将增加大规模，电力和对称向中间部分的肩上。

6. 6 。 Dumbbell Lateral Raises哑铃侧引起

Nothing beats dumbbell lateral raises for targeting the medial head of your delts.没有哑铃侧拍提出的目标是内侧头的delts 。 And this is another shoulder exercise that provides great results without using excessively heavy weight.这是另一个肩膀行使提供了巨大的成果，而不使用过于沉重的份量。 With your arms at your sides, grasp a dumbbell in each hand.与您的武器在您的双方，把握每一个哑铃形的手。 Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor.慢慢地提高您的武器向外，向上，直到哑铃高度达到肩膀的立场，即平行发言。 Return to the starting position.返回到起始位置。 To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips.工作内侧delts从一切可能的角度，不同的训练做一些规定与你的手在您的双方，有些规定与你的手稍微在您的大腿，有些规定与你的手你的臀部后面。 This exercise is great for adding the shoulder girth necessary to beef up your V taper.这项工作是非常适合的肩上增加必要的周长牛肉您的V锥。

7. 7 。 Single Arm Cable Lateral Raises单臂侧引起电缆

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you.这项工作是一个很好的替代哑铃侧引起的各种或哑铃时可能无法提供给您。 Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version.除了一个事实，即你每列车交替肩，力学这项工作基本上是一样的哑铃版本。 With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor.随着您的手臂在你身旁，只要把握一个低线处理，慢慢地提高您的胳膊向上向外和处理，直至到达肩部高度的位置，平行发言。 Return to the starting position.返回到起始位置。 For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.为发挥最大效用，你应该有所不同的训练，开始与一些集你的手在你身旁，有些规定与你的手在您的大腿，有些规定与你的手你的臀部后面。

8. 8 。 Seated Two-Armed Dumbbell Rows坐两排武装哑铃

Unless you focus on training your rear delts, it’s easy to forget about them and end up with unbalanced shoulder development.除非你将主要精力放在训练你的后方delts ，很容易忘记他们，并最终发展不平衡的肩膀。 This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding.这件事给我年前，当我仍或多或少地在我国起步的时候遇到了严重的健美。 At the time I was living and training in Montreal at “Winston’s Gym,” a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts.当时，我的生活和训练在蒙特利尔的“温斯顿的健身， ”一个健身强国然后由加拿大健身大，温斯顿罗伯茨。 So one day I asked Winston what I should do to build mass into my rear delts.因此，有一天，我问温斯顿我应该做建设大规模进入我的后方delts 。

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back.没有犹豫，他告诉我，坐在边缘的一个单位板凳，抢占哑铃在每个另一方面，精益着约45度，拉的哑铃躯体向我仿佛触摸我的胳膊肘我背后。 Wow, did this work!哇，这样做工作！ My rear delts responded almost immediately to this new workout, and the “Seated Two-Armed Dumbbell Row” was born!我的回答后delts几乎立即对这一新的锻炼，和“坐两排武警哑铃”诞生！ To make sure that you fully develop each section of your deltoids, you’ve got to include this rear delt builder in your shoulder workouts.为了确保您充分发挥每一节的美洲黑，你还得把这个后方三角洲建设者在您的肩部训练。

9. 9 。 Bent-Over Lateral Raises弯多侧面提出

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development.这次演习还分离后三角肌地区的全面，对称的肩膀发展。 Stand with your feet about shoulder width apart and your knees slightly bent.站在你的脚下约肩同宽除了和你的膝盖略微弯曲。 Bend forward at the waist but keep your back straight and your head facing forward.向前弯曲的腰部，但保留您的直道和你的脑袋面临着。 Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height.抓住哑铃的手在每一个与您的胳膊肘弯曲略有提高您的武器向外，向上，直到体重达到肩膀的高度。 Return to the starting position.返回到起始位置。 For variety or if dumbbells aren’t available, you can also do this exercise with a low cable machine.对于各种哑铃或者如果不具备，您也可以做这项工作，低线机。

10. 10 。 Upright Rows直立行

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise.最后，我的所有时间喜爱的肩膀塑造的直立行建立了整个三角肌区和我爱的二级泵二头肌我每当我做这项工作。 Just grab a barbell with an overhand and slightly wider than shoulder width grip.只要抢占杠铃与上手略超过肩同宽抓地力。 If you’re using a cambered or EZ Curl Bar, use the wide grip hand position.如果您使用的EZ弧面或卷曲酒吧，使用全握的手的位置。 Raise your arms and pull the bar upward until it nearly touches your chin.提高您的武器和拉酒吧向上直到它几乎涉及您的下巴。 To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep.为了把更多阻力在您的陷阱，试图拉你的胳膊肘了一个小肩高超过您完成每一个代表。 Return to the starting position.返回到起始位置。 I’m continually amazed at how seldom I see anyone doing this exercise.我不断惊讶如何我看到很少有人做这项工作。 But you’ve got to do upright rows if you’re serious about building big, muscular shoulders.但是，你要做清正行如果你认真建设大，肌肉肩上。

Well, that’s it - my Top 10 list of shoulder-building exercises for beginning bodybuilders.嗯，就是它-我的前1 0名名单中肩负建设活动开始健美。 Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.他们尝试，有乐趣，并请确保使用安全数额的体重和适当的培训技术与每一个演习。

Mark G. Winston, “The Master Gunslinger,” is author of the ground-breaking training manual, “GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS.” He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms.马克湾温斯顿说： “主枪侠” ，是作者的开创性的培训手册， “走出去您的枪-7简单到可怕的秘密武器。 ”他还创建G OforyourGUNS.com，一个健美和健身专用网站完全帮助您建立大，肌肉武器。 Mark’s forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve!马克的新书将挤满了锻炼和培训技术，以帮助你们建立大，肌肉武器，你值得！ To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit http://www.GOforyourGUNS.com要了解你玩健身火炮系统和获得免费的培训技巧手臂，真正的工作，访问http://www.GOforyourGUNS.com