To create good shapely shoulders, you need to concentrate work on the deltoids. These form a cup-like shape at the top of the shoulder and are made up of three sections of muscle.

​

A common mistake when building muscle in the shoulders is to concentrate work on the front section and to forget about. adding dimension to the middle and back of the shoulder.

​

The exercises in the programmes below target all sections of the deltoid and will help to create an even rounded shape.

​

You also need to work on the trapezius muscles, which run from the top of the neck across the top of the back and shoulders. This muscle can build quickly in some people particularly mesomorphs and endomorphs (more details about body types under building lean muscle programme) - and can give a bulky appearance to the neck, which may not be desirable.

​

None of the exercises in the routines that follow will overemphasize the trapezius muscles. 

​

If your trapezius muscles are not pronounced, building them up can develop good defined shape at the top of the shoulders. 

​

If this is your goal then I recommend placing more emphasis on routines 1 and 4.