From Dud to Stud

They’re synonymous with masculinity.

Heroes, beefcakes, studmuffins, all of the above - they don’t quite earn their status without a sturdy pair of shoulders resting at the centerpiece of their physiques.

Just ask the ladies. A poll conducted last year revealed that, yes, a strong pair of shoulders was number one for the ladies as far as desirable male features go.

But before you go melting any hearts, guys, try these burning exercises designed to beef up your blades and turn those shoulders into boulders:

BEHIND THE NECK PRESSES: Set the barbell at a comfortable weight, place it behind your neck, an inch behind your shoulders. Your hands should be placed at shoulder width. Keeping your elbows straight with your torso, slowly push the barbell upward. Stop just before your elbows become locked, squeezing your shoulder muscles, and then slowly allow the weight to bring your elbows back to the starting position. Stop an inch before the barbell touches your shoulders and immediately begin the next repetition. Do this 8-12 times for 4 sets.

SEATED BENT OVER DUMBBELL LATERALS: Sitting on the end of the bench, make sure that you’re bent at the waist with your knees pressed together. You want your arms holding the weights down by the floor so that your palms are facing each other. Slowly lift your weights out to the side and turn your hands outward so that your thumbs are facing the floor. Bring your arms upward and stop at when they’re at head level. Squeeze during the contraction for a second, then slowly drop your arms back down to the starting position. Repeat the movement for 10-12 reps. Try doing three sets.

ONE ARMED CABLE LATERALS: Set up the D-handle to the lower hookup of the cable machine. With the hand that’s farthest away from the cable machine, take the handle, placing your free hand on your hip. Slowly raise the weight across the width of your torso so it arcs across your chest. The motion should stop when your arm is extended completely to your side at head level. Squeeze your deltoid muscle for a moment or two before slowly releasing your hand down to the opposite hip. Try 12-15 reps on each side for 3 sets.

It is imperative to stretch thoroughly before partaking in any of these exercises. Nothing can be deadlier to a bodybuilder’s training program than a nagging shoulder injury.

And remember, heavy weights are not necessary for the lateral exercises. Try to use manageable poundage on these exercises. You must first achieve proper form and ultimately provide the range of motion needed for sculpt those deltoids.