Developing Strong Shoulders

Your shoulders are one of the most important body parts, as they are involved in the training of basically every other part of the body.

For this reason, making them functional and keeping them healthy is an important task on your fitness development to-do list.

In this article, I’m going to tell you more about the shoulders and how to train them properly. So if this is something of interest to you, keep reading!

Shoulder Anatomy

To understand exactly what the shoulders are doing, let us have a look at their superficial and deep anatomy.

The main muscles of the shoulders are the deltoids, which are made up of 3 heads:

The anterior (front) deltoid
The medial (side) deltoid
The posterior (back) deltoid

Each of these serves a variety of functions that allow a vast range of motion - You can lift your arms overhead, laterally, to the front and you can even take them back.

However, this big range of motion can make the shoulder joint unstable and thus, vulnerable to injury.

So How Do You Stabilize The Shoulders?

Luckily, our bodies were designed like what seems to be a very adaptive machine with components for high performance.

The shoulders are in fact, very well reinforced with stabilizing muscles. BUT, those muscles often become weaker due to the modern-day sedentary lifestyle and lack of natural movements like climbing.

There are 4 muscles that stabilize the shoulder and are referred to as “the rotator cuff”.

Those are namely:

The infraspinatus - This is the main rotator cuff muscle that allows you to extend and rotate the shoulder.
Supraspinatus - This second rotator cuff muscle allows you to lift your arm and also keeps the shoulder joint in place.
Teres minor - This is a pretty small muscle, but important for the external rotation of the arm, away from the body.
Subscapularis - Last but not least, the subscapularis keeps your upper arm and shoulder blades tight and also helps with arm rotation.

To strengthen the rotator cuff, you should do exercises such as:

Resistance band external rotation
Resistance band internal rotation
Active hanging
Passive hanging
Climbing

All of these movements will help you stabilize your shoulders and thus, you can have a greater output on the strength exercises for the deltoids, safely.

Training The Deltoids

As already mentioned, the deltoids work with a variety of other upper body muscle groups.

The main muscle groups that work in synergy with the shoulders are the chest and the triceps.

These usually work together to help you complete complex exercises, such as:

The bench press
The overhead press
The push-up

For this reason, when it comes to getting better, stronger shoulders, you should mostly rely on compound, free-weight movements. Compound movements will allow you to engage synergistic muscle groups to ultimately lift a bigger load, while placing the focus on the desired area (i.e the triceps and upper chest will help you during an overhead press, but most of the work will go for the shoulders).

But that doesn’t mean we completely ignore isolation exercises.

Here are 8 of my personal favorite deltoid building exercises:

Overhead presses (these are king, especially for the front deltoids)
One Arm Lateral raises (cable or dumbbell)
Two Arm Lateral Raises
Machine Lateral Raises
Dumbbell Upright Row (I also like a cable version with a rope attachment)
Handstands
Climbing (again, really?)
Olympic clean/High Pulls

When you combine powerful, compound deltoid movements, with precise, focused rotator cuff work, you will inevitably set yourself up for a healthy shoulder line in the long term.

PLUS… Deltoids can make or break the physique you have, so work on them!

Take Home Message

The shoulders play a major role in your upper body training, which is the main reason why you should pay specific attention to their development.

Before establishing a foundation of heavy overhead presses and lateral movements, think about your rotator cuff and what you can do to strengthen it.

Only then, you can move into the more solid exercises that will allow you to develop overall strength and looks of the shoulders.

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !