Here are Arnold’s four favourite shoulder gym workouts that will help you build 3D shoulders.

There is no better person than Arnold Schwarzenegger to look up to if you want to get the best shoulder growth. The 7-time Mr. Olympia winner’s body, especially his well-built, 3D shoulders, has been a big part of his success. The Arnold shoulder workout gym should be the first thing you do in the gym if you want to get shoulders that look wide and strong and also have depth and shape.F

Arnold’s way of working out the shoulders was both new and successful. To work out all three parts of the deltoid—the front (anterior), side (lateral), and back (posterior) muscles—he mixed up the workouts he did. He was able to get the desired “3D” look by doing this, which made his shoulders look round and strong from all sides.

This blog post will talk about four of Arnold’s favourite shoulder workout gym that can help you get big, round shoulders.

1. The “Overhead Barbell Press”

Arnold’s first favourite shoulder exercise was the overhead heavy press, which he thought was one of the best ways to make the shoulders bigger and stronger. This exercise works all three parts of the deltoids, but mainly the front and side heads. It also works your biceps, traps, and upper chest.

How to do it:
1. Stand with your feet shoulder-width apart and both hands on a load that is at shoulder height. The hands should be facing forward, and the grip should be just a bit wider than shoulder-width.
Step 2: Keep your core tight and your back straight as you press the barbell overhead until your arms are fully stretched.
3. Slowly lower the dumbbell back to where it started, which is just below shoulder height.
4. For best muscle stimulation, do 4 sets of 8–12 reps.

Number 2: Lateral raises

Arnold thought that lateral pushes were the best way to build side delts. The lateral delts are an important part of getting the 3D shoulder look because they make your shoulders look wider and bigger. Lateral raises focus on the lateral head of the deltoid, which helps the shoulder grow by contracting and stretching it the most.

How to do it:
Step 1: Stand with your feet shoulder-width apart and a dumbbell between each hand.
2. Lift both arms out to the sides until they reach shoulder height. Keep your elbows slightly bent but straight. During the whole move, keep your hands facing the ground.
3. Slowly lower the weights back to the starting position while keeping your muscles tight.
4. Do 4 sets of 12 to 15 reps each. Arnold said that the best way to get results was to focus on the mind-muscle connection and take charge of the action.

3: Arnold Press

Arnold himself gave the Arnold press its name. It is a variation on the standard overhead press, and Arnold loved it so much that he named it after himself. When you spin at the start of the press, you add another range of motion that works all three parts of the shoulder, especially the front delts.

How to do it:
1. Either sit or stand with one barbell in each hand and hold them at shoulder height with your palms facing you.
When you press the dumbbells overhead, turn your hands so they face forward. This should be done before your arms are fully extended.
Third, slowly lower the dumbbells back down. When you hit shoulder height, turn your palms back to face your body.
4. Do 4 sets of 8–10 reps each. Because it adds movement, it works the front delts more, which makes it a key exercise for Arnold’s 3D shoulder look.

4:Rear Delt Fly

Most of the time, when you train your shoulders, you focus on the front and side delts. But Arnold always said that you should also work on your rear delts for balanced shoulder growth. They are very important for getting Arnold’s famous 3D body shape. The back delts help create depth. When you want to isolate and work on the posterior shoulder workout gym, rear delt flyes are great.

How to do it:
1. Get a pair of dumbbells and bend forward at the waist. Keep your knees slightly bent and your back straight. Put your hands together and hold the dumbbells that way.
2. Lift both arms out to the sides with a slight bend in the elbows. At the top of the move, squeeze your shoulder blades together.
Bring the dumbbells back to the starting position slowly and carefully.
4. Do 3–4 sets of 12–15 reps, focussing on the squeeze at the top to work your back delts as much as possible.

This is why these exercises are good for 3D shoulders:

All parts of the deltoids need to be worked out in order to build 3D shoulders. When Arnold works out his shoulders, he uses compound moves like the barbell press to build muscle mass and separate routines like lateral raises and rear delt flyes to work on the side and rear delts. Arnold’s shoulders are round, wide, and sculpted, and you can get them by working out the shoulders from different directions and using different ranges of motion.

Ways to Get the Most Out of Your Shoulder Growth

– Pay Attention to Form: Shoulder exercises can be hard on the joints, so it’s important to keep good form. Never put too much weight on your body at the cost of your technique.
– Mind-Muscle Connection: Arnold thought that the link between the mind and the muscles was very powerful. When you work out your shoulders, don’t just move your arms back and forth; focus on feeling the delts tighten.
– **Being consistent is key:** To get Arnold-like 3D shoulders, you need to be consistent and gradually add more weight. Make sure that as you get stronger, you slowly add more weight or reps.
– **Rest and Recovery:** Your shoulders are used in a lot of upper body workouts, so make sure they have enough time to heal. Two to three times a week, make sure your shoulders get enough rest in between workouts.

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Final Thoughts

To get 3D shoulders like Arnold Schwarzenegger’s, you need to work hard, do the right routines, and train smart. The Overhead Barbell Press, Lateral Raises, Arnold Press, and Rear Delt Fly are Arnold’s favourite shoulder workout gym. These are all you need to start building your shoulders. By following Arnold’s advice and adding these exercises to your workout routine, you’ll be well on your way to building strong, developed shoulders that make up the most important part of your body.

Remember what Arnold said the next time you go to the gym and make sure to do these important routines. You can get the 3D shoulders you’ve always wanted if you work at it regularly, use the right form, and show some Arnold-like determination.

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