What is a good way to get large deltoids and trap muscles?

Question

I have defined biceps but my shoulders look really small. I need some exercises to make my deltoids bigger.

Answer 1

There are a number of exercises you can do to help bring up your delts and traps.

For your deltoids, concentrate on overhead pressing motions to start. These can be performed seated with a barbell in a squat rack or in a Smith Machine and are generally known as seated presses. You can also perform a dumbell version of these as well. Here are some links to videos of the exercises:

- Seated Shoulder Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html
- Seated Overhead Dumbbell Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
- Smith Shoulder Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/SMShoulderPress.html

For your traps, your best bets are dumbell and/or barbell shrugs. You might also consider throwing in some upright rows, which will work both your traps and your delts when performed correctly. Again, these can be performed with dumbells, barbells or in a Smith Machine.

- Dumbell Shrugs: http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
- Barbell Shrugs: http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
- Smith Machine Shrugs: http://www.exrx.net/WeightExercises/TrapeziusUpper/SMShrug.html
- Upright Rows (Dumbell): http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html
- Upright Rows (Smith): http://www.exrx.net/WeightExercises/DeltoidLateral/SMUprightRow.html

I would also encourage you to perform standing military presses with a barbell, which are second to none for delt development. They also will assist in building your core (basically your lower back, abs and supporting muscles.) This is a nice, multi-joint, compound movement that while challenging, will certain broaden out your shoulders. Remember, you will likely need to start with an empty bar and work up to some plates. I've seen people who can shoulder press 150+ lbs seated struggle to do this exercise with a quarter of that weight. Leave your ego at the door for this one and you'll be rewarded.

- Standing Military Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

In terms of weight and rep range, aim for a weight that allows you to do between 6-12 reps for all of these exercises. Three sets at this intensity should suffice to begin with. Keep track of your reps and weight in a journal and always try to either beat last workout's reps or increase the weight slightly (this will usually mean you will need to decrease the reps.)

Do one of these exercises for each muscle group three times a week and back off a little bit on the bicep work until you bring your shoulders up to match. You'll have much better symmetry as a result.

Best of luck!