[quote]Professor X wrote:
Upright rows suck.
As far as not having a bar, join a gym. Lack of a bar means you are extremely limited so you may want to put forth the effort to attain the basic equipment before you expect magical shoulders.
Shrugs work, period. I personally don’t think anything else is needed for trap development.
As far as the rest of your shoulders:
overhead presses with barbell or dumbbells or both.
Arnold presses (I have used these in the past from time to time)
One armed lateral dumbbell raises (I never did these until I saw a competitor who weighed about 270lbs with abs showing doing them. Since I added them in, I have seen more development in my lateral head) They are done one arm at time.
bent over laterals or pec deck “laterals” for the rear head.
Those are the main exercises for shoulders.
Again, upright rows suck.[/quote]
In agreement with the upright rows. Too much chance for impingment on me.