Superset exercises to build muscular shoulders and traps muscles

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superset exercises to build muscular shoulders and traps muscles

Muscular and wide shoulders make your personality more strong. But to make the shoulder muscular, it is also necessary to have strong delt and traps muscles. The size of the shoulders depends on these muscles. Making a strong and wide shoulder is a bit difficult and hard work exercises. But by practising some superset exercise, you can give delts and traps muscles an attractive look and good muscular shapes. (Also read: How to build muscular chest with the help of non-bench exercise)

Let’s know which superset exercises can help you to make the shoulders and traps muscular.

Superset 1:

Alternating Dumbbell Bench Press:

It has a great effect on the delt muscles. To do this, lie flat on the bench and grab the dumbbells in both hands and move it towards the chest. Now bring both the dumbbells, down. After this, move one dumbbell up and the second one. Practice 3 sets of 10 reps of this exercise for better results.


After each set of alternating dumbbell press, make a set of pull-ups. The pull-ups strengthen the traps muscles with the waist. To do this, hold a fixed bar with a width equal to the shoulders. After this, take the chest near the bar with the power of hands and then lower down your body slowly. Practice 3 sets of 10 reps for better results. (Also read: How to Avoid Losses of Barbell Lift Exercises)

Superset 2:

Reach, roll and lift:

This exercise makes delts muscles strong and improves its mobility. To do this, sit on your knees and put the palms slightly ahead of the shoulders. Now extend your palm and open your arms completely. Now lift the arm upwards and bring it in front of the shoulder. After this, repeat the process upside down and also with the other hand. Practice 3 sets of 10 reps.

One-Arm, One-Leg Dumbbell Row:

This exercise makes hamstrings and traps muscles strong. To do this, place the left palm on the bench under the shoulder, then move the left foot directly to the back of the waist. Now grab a dumbbell from the right hand and take it down the shoulder and then raise it near the chest. Similarly, on the other hand, make 3 sets of 10 reps for better results.

Superset 3:

Dumb Fly:

This exercise also strengthens the shoulders and chest muscles. To do this, lie down on the flat bench and grab the dumbbell in both hands. Now join both the dumbbells on the upper side of the chest and bring the dumbbells down by keeping the elbows at a 45-degree angle. Practice 3 sets of 10 reps.

Side Plank:

Practice plank after every set of dumbbell fly. This exercise strengthens the shoulders with core muscles. To do this, place your right forearm under the right shoulder and keep the weight of the lower body on the heel. After this, place your chest, waist and hips in a straight line. Practice 3 sets of this exercise for 30 seconds for better results. (Also read: What are the Five ways to make your workout more intense)

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