If you are into lifting, you must have heard the term called 3D shoulders. Well rounded and fuller looking shoulders are basically described as 3D shoulders. The question is- how to get that look? This article, will Break down the exercise that will help you achieve that look.  

This Is What Gives Your Shoulder A 3-Dimensional Look 

Training the lateral deltoids is the key. Yes, it's the lateral aka the medial deltoid that you need to focus on if you are chasing boulder shoulders. Lateral deltoids are the outermost head of the deltoid group that plays a key role in making your shoulder look fuller and rounded. It is located at top of your shoulders and is positioned between anterior and posterior deltoid muscles.

Key Function Of Lateral Deltoid

The primary function of the lateral deltoid is shoulder abduction, which means taking the arm away (sideways) from the body. However, it also synergistically supports in external and internal rotation of the shoulder.

Which Is The Best Exercise To Target Lateral Deltoids? 

Lateral raises aka side raises are the best exercise when it comes to strengthening and hypertrophy of the lateral deltoids. Lateral raises are an isolation movement which can be performed by either using dumbbells or can be done using cable on a pulley machine.

Pulley Or Dumbbells?

Well, when it comes to any isolation movement, it is always a smart idea to prefer machines over free weights. The added benefit that machine allows, especially in the case of lateral raises is the continuous tension over lateral deltoids. Performing lateral raises with dumbbells lack an optimum tension over deltoids in the eccentric phase. However, when it comes to lateral raises with pulley, it facilitates continuous tension over the targeted muscle, both in the eccentric and concentric phase.  Moreover, preferring machines over free weights in isolation movements full fills one of the key principles of an exercise i.e. ‘the line of resistance should match the line of gravity'.

Tip

For ideal hypertrophy, keep your rep range between 8-12 reps per set and perform at least 3-4 sets of this exercise.