Many bodybuilders focus a lot on their chests and backs, doing those exercises multiple times a week. But what about the shoulders? How often do you work on them? Incorporating the Best Shoulder Exercises into your routine can help you achieve a well-rounded physique and improve overall upper body strength and stability.
Some lifters might do a few sets of overhead presses and lateral raises and call it a day for their shoulders. But that’s not enough. Your shoulders are really important for your overall look. They help give your upper body a nice width and shape, and they also help keep your joints stable and safe from injuries.
So, don’t ignore your shoulders! Instead of treating them as less important, give them the attention they deserve.
In this article, we’ll talk about the best exercises for your shoulders that can help you get stronger and build more muscle. We’ll also share some tips and tricks to make your shoulder workouts more effective.
Table of Contents:
- The 31 Best Shoulder Exercises
- Military Press (Barbell Standing Press)
- Barbell Push Press
- Barbell Upright Row
- Behind-the-Neck Press
- Bradford Press
- Z Press
- Wide-Grip Barbell Bent-Over Row
- Seated Dumbbell Press
- Seesaw Shoulder Press
- Arnold Press
- Barbell Cuban Press
- Shoulder Press Machine
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Dumbbell Y Raise
- Dumbbell Rear Delt Fly
- Dumbbell Clean and Press
- Dumbbell L-Fly
- Single-Arm Landmine Press
- Kettlebell Overhead Press
- Face Pulls
- Cable Lateral Raise
- Cable Front Raise
- Cable Rear Delt Fly
- Cable External Rotation
- Band Pull-Apart
- Handstand Push-Up
- Pike Push-Up
- Wall Walks
- Inverted Row
- Waiter’s Walk
- Shoulder Training Guidelines and Workout Tips
- Shoulder Anatomy Basics
- FAQs
- Overview
- References
The 31 Best Shoulder Exercises
If you’re searching for a complete list of great exercises to build strong and sizable deltoids, you’re in luck! Below, you’ll find 31 fantastic shoulder exercises to incorporate into your workout routine.
1. Military Press (Barbell Standing Press)
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps.
Before the bench press gained widespread popularity, the barbell standing press held the throne as the pinnacle upper body exercise. Military presses are renowned for building strength and muscle mass, serving as a true gauge of one’s power. They are especially effective for developing impressive shoulder size.
![Barbell Shoulder Press And Military Press](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-amar-preciado-9958667.jpg)
Execution:
- Begin by standing with feet shoulder-width apart, with knees slightly bent.
- Hold the barbell across the front of your deltoids using an overhand grip that matches your shoulder width. Ensure your forearms are vertical, with elbows positioned below your hands.
- Pull your shoulders backward and downward, engage your core muscles, and lift your chest.
- Press the bar straight up and overhead until your arms are fully extended.
- Return to the starting position and repeat the movement.
Tips:
- Seated variations of the exercise are also effective.
- Consider wearing a weightlifting belt for added support.
- Avoid leaning backward during the lift, as this can strain your lower back and shift the emphasis from your shoulders to your chest.
2. Barbell Push Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps.
While conventional wisdom often advises against using leg drive during upper-body exercises to isolate specific muscles, incorporating leg assistance strategically can enhance the effectiveness of your workouts. The barbell push press combines a quarter squat with an overhead press, intensifying shoulder engagement and promoting upper body strength and power development.
Execution:
- Begin in a standing position with feet shoulder-width apart and knees slightly bent.
- Hold the barbell across the front of your deltoids using an overhand grip that matches your shoulder width. Keep your forearms vertical, with elbows positioned below your hands. Pull your shoulders back and down, engage your core, and lift your chest.
- Bend your knees slightly to initiate a quarter-depth squat.
- Utilize the explosive extension of your knees to generate momentum and assist in pressing the weight overhead until your arms are fully extended.
- Lower the barbell smoothly back to your shoulders and repeat the movement.
Tips:
- Control the descent of the weight to maximize the eccentric contraction, which can enhance muscle growth.
- Experiment with different grip widths to find the most comfortable and effective position for your shoulders.
- This exercise can also be performed using dumbbells or kettlebells for variation and added challenge.
3. Barbell Upright Row
Target Muscles: Medial deltoid, posterior deltoid, anterior deltoid, trapezius, biceps.
The barbell upright row is a debated exercise, with some individuals experiencing shoulder discomfort due to the forced medial rotation and heavy weights. However, many people can perform this movement without issues. If you’re comfortable with it, there’s no need to avoid barbell upright rows, but it’s wise to use moderate weights and skip it if it causes joint discomfort.
Execution:
- Grab a barbell with an overhand grip at shoulder width and stand with feet shoulder-width apart, keeping knees slightly bent for stability.
- Pull your shoulders down and back while engaging your core and lifting your chest.
- Lead with your elbows and bend your arms, pulling the bar up the front of your body toward your chest.
- Lower the bar back to arm’s length and repeat the motion.
Tips:
- Maintain elbow position above your hands throughout the exercise.
- You can also perform this exercise using dumbbells or a cable machine for variation.
- Adjust your grip width to find the most comfortable and effective hand position for your shoulders.
4. Behind-the-Neck Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
The behind-the-neck press was once a popular choice in bodybuilding routines, but it has lost popularity due to concerns about shoulder strain. However, if you have good upper body mobility, you can perform this exercise safely. If it causes discomfort, opt for traditional shoulder presses instead.
Execution:
- Hold the barbell behind your neck with an overhand grip at shoulder width, using a thumbless grip for comfort. Brace your core and retract your shoulders.
- Press the barbell up and overhead until your arms are fully extended.
- Lower the barbell back down to the base of your neck and repeat the movement.
Tips:
- Choose to perform this exercise seated or standing, depending on your preference.
- Avoid leaning your head forward; instead, focus on pulling the barbell backward.
- If this exercise causes discomfort in your shoulders, it’s best to skip it and opt for alternatives.
![Training Intensity Techniques](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-airam-datoon-13106591.jpg)
5. Bradford Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
The Bradford press is a unique shoulder exercise that combines front and behind-the-neck presses. Named after Jim Bradford, an American shot-putter, this movement keeps your deltoids engaged throughout, providing an intense burn and a satisfying pump.
Execution:
- Stand with feet shoulder-width apart, maintaining a slight knee bend for stability.
- Grip the barbell in front of your shoulders with a shoulder-width overhand grip.
- Press the weight up until it’s level with the top of your head.
- Move the barbell backward and lower it behind your neck.
- Press the weight back up and over your head, returning it to your shoulders.
- Repeat the sequence for the desired number of reps.
Tips:
- Lift the bar just enough to clear your head; avoid lifting it higher than necessary.
- Optimal performance is with light to moderate weights for moderate to high reps.
- Choose between seated or standing positions based on your preference.
6. Z Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
The Z press, named after the renowned Lithuanian strongman Žydrūnas “Big Z” Savickas, is a favorite among strength athletes for developing shoulder mobility, stability, and strength. Sitting on the floor, this exercise challenges your core and forces strict form, making it a valuable addition to your shoulder workout routine.
Execution:
- Sit on the floor with legs extended in front, engaging your core and pulling shoulders back and down.
- Hold the barbell in front of your chest with a shoulder-width overhand grip.
- Without leaning backward, press the barbell up and overhead until your arms are fully extended.
- Return to the starting position and repeat the movement.
Tips:
- Maintain a stable base by sitting with your feet apart.
- Dumbbells can also be used for this exercise.
- If you have tight hamstrings, consider sitting on a raised surface like a step box to enhance comfort during the exercise.
7. Wide-Grip Barbell Bent-Over Row
Target Muscles: Posterior deltoid, trapezius, rhomboids, biceps.
Contrary to expectations, the wide-grip barbell bent-over row isn’t a back exercise but rather targets the rear deltoids when performed correctly. This area is often overlooked, making this exercise a valuable addition to your shoulder routine. Additionally, it strengthens the lower back, glutes, and hamstrings, contributing to better posture.
Execution:
- Grab a barbell with an overhand grip wider than shoulder-width. Stand with feet about shoulder-width apart and knees slightly bent.
- Hinge at your hips, leaning forward until your torso is nearly parallel to the floor, arms hanging straight down. Engage your core and retract your shoulders.
- Bend your arms and pull the bar up toward your chest.
- Extend your arms to return to the starting position and repeat the movement.
Tips:
- Focus on pulling the bar into your chest to target the posterior deltoids effectively.
- Maintain a straight lower back to prevent injury.
- Lead the movement with your elbows and keep your wrists straight for maximum engagement of the rear delts.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/arthur-hidden-freepik.jpg)
8. Seated Dumbbell Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
While barbell overhead presses are effective, the seated dumbbell press offers advantages for certain lifters. With dumbbells, each arm moves independently, promoting joint-friendly movement and enhancing stability due to the need to control two weights separately. This makes dumbbells a safer, more comfortable, and potentially more effective choice.
Execution:
- Sit upright with a dumbbell in each hand, palms facing forward, and elbows bent at a 90-degree angle, level with your shoulders. Engage your core and lift your chest.
- Press the dumbbells up and overhead until your arms are fully extended, following an arc as they come together above your head.
- Lower the weights back to shoulder level and repeat the movement.
Tips:
- You can perform this exercise seated or standing based on your preference.
- Experiment with a neutral or palms-in grip for variety and different muscle engagement.
- Maintain a full range of motion without hyperextending your shoulders for optimal effectiveness.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-ivan-samkov-4164771.jpg)
9. Seesaw Shoulder Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
The seesaw shoulder press provides a refreshing variation to traditional dumbbell presses. While not inherently superior, its novelty can help break training plateaus and maintain progress in shoulder development. Working one arm at a time also prolongs muscle tension, potentially aiding in endurance and muscle growth.
Execution:
- Hold a dumbbell in each hand with palms facing inward. Raise one dumbbell overhead while the other remains at shoulder level.
- Press one dumbbell upward as you lower the other one down simultaneously.
- Alternate this seesaw movement between arms until completing the desired reps.
Tips:
- Perform this exercise seated or standing based on your preference.
- Maintain a braced core and keep shoulders down and back throughout the movement.
- Alternatively, try the exercise with palms facing forward for variation in muscle engagement.
10. Arnold Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
The Arnold press, named after the iconic bodybuilder Arnold Schwarzenegger, has stood the test of time as a classic shoulder exercise. Its unique motion targets the deltoids in a distinct way, potentially contributing to increased shoulder size and definition, as evidenced by Arnold’s success in bodybuilding.
Execution:
- Begin by holding a dumbbell in each hand, palms facing your chest, and curl them up to shoulder level. Pull your shoulders back and down while bracing your core.
- Open your elbows outward and press the weights up and overhead in a fluid motion.
- Bend your arms and return to the starting position, resembling the midpoint of a biceps curl.
Tips:
- Choose between performing this exercise seated or standing based on your preference.
- Optimal results are achieved with light to moderate weights and moderate to high repetitions.
- If the Arnold press causes discomfort or irritation in your shoulders, consider alternative exercises.
11. Barbell Cuban Press
Target Muscles: Medial deltoid, posterior deltoid, anterior deltoid, rotator cuff, trapezius, biceps, triceps.
The Cuban press is a comprehensive shoulder exercise that effectively targets all three deltoid heads. This compound movement combines upright rows with external rotations and an overhead press, originally designed as a prehabilitation exercise for Olympic weightlifters. It has since gained popularity among time-efficient bodybuilders and functional fitness enthusiasts.
Execution:
- Begin by holding a barbell with an overhand grip slightly wider than shoulder-width. Stand with feet shoulder-width apart and knees slightly bent. Pull your shoulders down and back while bracing your core.
- Bend your elbows and lift the barbell up the front of your body to the lower chest.
- Rotate the barbell forward and upward, bringing it to your forehead.
- Press the weight overhead until your arms are fully extended.
- Reverse the sequence to lower the barbell back to the starting position.
Tips:
- This exercise can also be performed with dumbbells or a low-cable machine equipped with a rotating handle.
- Use a light weight and aim for medium to high repetitions; heavy loads are not suitable for this movement.
- Execute each movement separately rather than blending them together for optimal effectiveness of the Cuban press.
12. Shoulder Press Machine
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps.
While some fitness experts criticize the shoulder press machine for not mimicking natural movements, it remains a valuable tool for hypertrophy-focused workouts. Unlike free weights, the machine allows you to push your deltoids to failure with reduced risk of injury, making it an effective option for muscle growth.
Execution:
- Adjust the seat height so that the handles are just above shoulder level when seated.
- Grasp a handle in each hand, engage your core, and retract your shoulders.
- Press the handles upward until your arms are fully extended but not locked.
- Lower the handles by bending your elbows, stopping before the weights touch.
Tips:
- Experiment with different grip options on the machine to find the most comfortable and effective grip for you.
- Incorporate drop sets by performing a set to failure, then reducing the weight by 10-15% and performing another set. This technique can enhance muscle growth.
- Familiarize yourself with the specific design and operation of the shoulder press machine in your gym to ensure proper use. If unsure, seek assistance from gym staff or a trainer.
![Shoulder Press Machine Workout](https://colosseumstrength.com/wp-content/uploads/2024/03/healthy-man-training-gym.jpg)
13. Dumbbell Lateral Raise
Target Muscles: Medial deltoids, trapezius.
The medial deltoids play a crucial role in shoulder width, primarily responsible for lifting your arms away from your body’s midline. To isolate and strengthen these deltoid muscles, lateral raise variations are essential in your training routine.
Execution:
- Hold a dumbbell in each hand with your arms by your sides, palms facing your legs, and elbows slightly bent.
- Raise your arms out to the sides until they are level with your shoulders.
- Lower the weights back down to your sides and repeat the movement.
Tips:
- Maintain a slight bend in your elbows throughout the exercise.
- Perform the exercise seated or standing based on your preference.
- If you don’t have dumbbells, you can use resistance bands as an alternative.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/serhii_bobyk-freepik.jpg)
14. Dumbbell Front Raise
Target Muscles: Anterior deltoids, trapezius.
While the anterior deltoids are often well-developed due to pushing and pressing movements, dumbbell front raises can effectively isolate and strengthen this muscle group for those who need additional focus.
Execution:
- Hold a dumbbell in each hand with palms facing your thighs. Keep your elbows slightly bent, engage your core, and retract your shoulders.
- Lift one arm forward and upward until it’s parallel to the ground.
- Lower the dumbbell back to your thigh and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Tips:
- You can also raise both arms simultaneously for variation.
- If dumbbells are not available, you can use a weight plate instead.
- Adjust your grip to a natural position if you prefer palms facing each other instead of facing downward.
15. Dumbbell Y Raise
Target Muscles: Posterior deltoids, medial deltoids, trapezius.
The dumbbell Y raise is a versatile exercise beneficial for rehab/prehab purposes and posture improvement. Performing it on an incline bench offers excellent lower back support, making it safe for the lumbar spine. Although challenging, this exercise effectively targets the posterior and medial deltoids.
Execution:
- Set an adjustable bench to a 30-degree incline and lie face down with your head at the top. Hold a dumbbell in each hand, palms facing inward, and arms hanging down from your shoulders.
- Lift your arms forward and upward in a Y-shaped motion while keeping your shoulders down and back.
- Lower the weights back down and repeat the movement.
Tips:
- Avoid excessive arching of the lower back to prevent strain on the lumbar spine.
- Try different grip variations such as neutral or pronated to find what suits you best.
- Use blocks under the bench if your hands touch the floor between repetitions.
16. Dumbbell Rear Delt Fly
Target Muscles: Posterior deltoid, trapezius, rhomboids.
The dumbbell rear delt fly isolates the posterior deltoids, crucial for balanced shoulder development. Since this muscle group is often underutilized in pressing exercises, targeting them directly helps improve shoulder stability and posture.
Execution:
- Sit on an exercise bench with knees bent and lean forward, resting your chest on your legs. Hold a dumbbell in each hand outside your legs, palms facing inward.
- Lift the weights outward and backward until your arms are parallel to the floor.
- Lower the dumbbells back down and repeat the movement.
Tips:
- Use light weights to prevent using the lower back and focus on the rear delts.
- Alternatively, perform the exercise standing and leaning forward from the hips.
- To reduce lower back strain, lie face down on an inclined bench.
17. Dumbbell Clean and Press
Target Muscles: Anterior, medial, and posterior deltoids, trapezius, rhomboids, biceps, triceps.
The dumbbell clean and press is a dynamic, full-body exercise that enhances shoulder strength and power. It mimics elements of the Olympic clean and jerk but is simpler and suitable for various fitness levels.
Execution:
- Stand with dumbbells at your sides, feet shoulder-width apart. Brace your core, pull shoulders back and down.
- Hinge at the hips and lower the weights to mid-thigh height.
- Explosively lift the dumbbells to shoulder level, then press them overhead.
- Lower the weights back down and repeat the movement.
Tips:
- For variation, start each repetition with dumbbells on the floor.
- Use kettlebells or perform the exercise unilaterally for added challenge.
- Maintain proper form to prevent lower back strain.
18. Dumbbell L-Fly
Target Muscles: Posterior deltoid, rotator cuff.
The dumbbell L-fly is an essential exercise for shoulder health, particularly beneficial for correcting inward shoulder rotation and preventing muscle imbalances. It serves as a prehabilitation or rehabilitation exercise for shoulder issues.
Execution:
- Lie on your side on the floor or a bench, holding a dumbbell in the upper hand. Keep the elbow tucked in and the shoulder pulled back and down.
- Rotate the forearm outward, lifting the dumbbell as high as comfortable.
- Lower the weight back down and repeat the movement.
- Perform the same number of reps on each side.
Tips:
- Use light weights to focus on the small muscles involved.
- Adjust your position or use a slower tempo for increased muscle engagement.
- Consider performing the exercise lying on the floor for stability.
![Dumbbell Bench Press Exercises](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-mister-mister-3490348.jpg)
19. Single-Arm Landmine Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps, core.
The single-arm landmine press is a functional exercise that challenges shoulder stability and core strength. It offers a unique angle of resistance and can be performed with a landmine attachment or a securely anchored barbell.
Execution:
- Stand next to the landmine attachment or an anchored barbell with one end secured. Grab the handle or end of the barbell at shoulder height with one hand.
- Extend the arm upward, pressing the weight overhead.
- Lower the weight back down and repeat the movement.
- Switch sides and perform the same number of reps on each arm.
Tips:
- Utilize a half-kneeling stance for better stability and reduced lower back strain.
- Control the movement to prevent swinging or using momentum.
- Adjust the height of the landmine or barbell for comfort and proper range of motion.
20. Kettlebell Overhead Press
Target Muscles: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps.
Using kettlebells instead of dumbbells in certain exercises can provide unique benefits, particularly in increasing anterior deltoid engagement during overhead presses. This is due to the position of the load relative to the shoulder joint, making kettlebell overhead presses a favorable choice for some individuals.
Execution:
- Hold a kettlebell so it rests on the back of your forearm, slightly in front of your shoulder. Stand with feet apart, knees slightly bent, and engage your core while pulling your shoulders back and down.
- Press the kettlebell up and overhead to full arm extension without using your legs.
- Lower the kettlebell back down to your shoulder in a controlled manner.
- Repeat the movement for the desired number of repetitions.
Tips:
- To save time, perform this exercise with two kettlebells simultaneously.
- You can also do kettlebell overhead presses using two weights for variation.
- Choose between seated or standing positions based on your preference and comfort level.
![Fat Burning Exercises For Women](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-anastasia-shuraeva-4945534.jpg)
21. Face Pulls
Muscles Worked: Posterior deltoids, trapezius, rhomboids, biceps.
The face pull is one of the most effective posture exercises you can do. It hits all the muscles across the back of your shoulders, including those all-important rear deltoids. If you care about your posture, shoulder health, or joint stability, this exercise needs a place in your workouts. Do it between sets of horizontal presses to keep your shoulders balanced and strong.
Steps:
- Attach a rope handle to an adjustable pulley set to chest height. Take one end in each hand, extend your arms, and step back to tension the cable.
- Pull your shoulders back, brace your core, and bend your knees slightly for balance.
- Bend your arms and pull the handles back to either side of your head. Imagine you are trying to put your thumbs in your ears.
- Extend your arms and repeat.
Tips:
- Pause at the midpoint of each rep to maximize muscle engagement.
- Lead with your elbows and keep them up to make this exercise as effective as possible.
- Don’t go too heavy, as this will force you to use your lats more and your rear deltoids less.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-andrea-piacquadio-3838856.jpg)
22. Cable Lateral Raise
Muscles Worked: Medial deltoids, trapezius.
While there is nothing wrong with dumbbell lateral raises, using cables keeps your muscles under tension for longer, which may produce better hypertrophic results and a more intense pump. This exercise works best as a high-rep finisher, e.g., 20-30 reps, so you really feel the burn.
Steps:
- Attach a D-shaped handle to a low pulley machine. Stand sideways onto the weight stack and hold the handle with your opposite hand so the cable runs in front of your hips.
- Stand with your feet apart, bend your knees slightly, and pull your shoulders back and down. Brace your core.
- Keeping your elbow slightly bent but rigid, raise your arm up and out to the side until it’s parallel to the floor.
- Lower your arm, crossing it in front of your body to increase the range of motion.
- Continue for the desired number of reps.
Tips:
- You can also do this exercise using two cables simultaneously by standing in the center of a cable crossover machine.
- Lead with your elbow to maximize medial deltoid engagement.
- Avoid going too heavy with this exercise. Instead, focus on the movement and keeping tension on the target muscle(s).
23. Cable Front Raise
Muscles Worked: Anterior deltoid, trapezius.
Cable front raises are a very effective, popular anterior deltoid exercise. Like most cable exercises, they keep the target muscles under near-constant tension, producing a deep burn and satisfying pump. If you are looking to isolate your anterior deltoids, this exercise is a great choice.
Steps:
- Attach a straight bar to a low pulley machine. Stand astride the cable with your back to the weight stack.
- Hold the handle in front of your legs using an overhand, shoulder-width grip. Brace your core and pull your shoulders back and down.
- Keeping your elbows slightly bent but rigid, raise the handle forward and up to around head height.
- Lower your arms and repeat.
Tips:
- You can also do this exercise with a rope handle and a neutral grip.
- Lean forward slightly to make this exercise more comfortable and effective.
- Pause at the top of each rep and lower the weight slower than you lift it to maximize muscle engagement.
24. Cable Rear Delt Fly
Muscles Worked: Posterior deltoid, trapezius, rhomboids.
Dumbbell rear flys are an effective exercise, but on the downside, the tension is greatest when your arms are raised, and very low when your arms are by your legs. Cable rear delt flys keep your muscles under tension through the entire range of motion, which may make them a more efficient, effective exercise for some people.
Steps:
- Stand in the middle of a cable crossover machine. Hold the left cable in your right hand and the right cable in your left hand so the wires cross in front of your face.
- Pull your shoulders back and down and brace your core.
- Keeping your elbows slightly bent but rigid, open your arms and pull the cables back at shoulder level.
- Return to the starting position and repeat.
Tips:
- Grip the cables or use D-shaped handles as preferred.
- You can also do this exercise half-kneeling to reduce lower body engagement and prevent cheating.
- This exercise works best with low to moderate weights and medium to high reps.
25. Cable External Rotation
Muscles Worked: Posterior deltoid, rotator cuff.
Cable external rotations are a joint-friendly rotator cuff exercise that appears in many prehab and rehab programs. It’s the perfect antidote to all those upper-body exercises that promote medial or inward rotation. Use this exercise to keep your shoulders strong and healthy.
Steps:
- Attach a D-shaped handle to an adjustable cable machine set to about waist height. Stand side-on to the weight stack and grab the handle with your furthest hand so your forearm crosses in front of your abdomen, elbow bent to 90 degrees.
- Pull your shoulder back and down and brace your core.
- Rotate your forearm (and therefore your shoulder) outward as far as is comfortable.
- Smoothly return to the starting position and repeat.
Tips:
- Go light – the target muscles are relatively weak.
- No cable machine? You can do this exercise with a resistance band instead.
- Remember to do the same number of reps on both sides.
26. Band Pull-Apart
Muscles Worked: Posterior deltoids, trapezius, rhomboids.
If you only do one rear deltoid exercise from our library of 30+ movements, this is the one you should do. Requiring nothing but a resistance band, you can do this exercise anywhere and anytime, making it the perfect, excuse-free posture and shoulder health solution. Do a few sets of this exercise every day to keep your shoulders healthy, stable, and strong.
Steps:
- Hold a resistance band with an overhand, shoulder-width grip. Raise your arms in front of you, hands level with your shoulders. Pull your shoulders back and down and brace your core.
- Without bending your elbows, open your arms and stretch the band out across your chest.
- Return to the starting position and repeat.
Tips:
- Shorten the band to make this exercise more challenging.
- Do 50-100 reps of band pull-aparts to warm up your shoulders before heavy bench or shoulder presses.
- Keep a band in your desk drawer and do a few reps every hour or so to reverse some of the harmful effects of prolonged sitting.
![Band Workout for Upper Body](https://colosseumstrength.com/wp-content/uploads/2024/03/low-angle-man-working-out-with-red-stretching-band.jpg)
27. Handstand Push-Up
Muscles Worked: Anterior deltoids, medial deltoids, posterior deltoids, trapezius, triceps.
A lot of exercisers mistakenly believe that the only way to build muscle size and strength is with weights. This simply isn’t true. The reality is that your body cannot differentiate between doing exercises with a barbell or using a state-of-the-art machine or bodyweight movements. This means that handstand push-ups are every bit as effective for building bigger, stronger shoulders as any other pressing exercise.
Steps:
- Stand facing a smooth wall. Squat down and place your hands about 12 inches from the bottom of the wall. Kick up and into a handstand with your hands flat on the floor and about shoulder-width.
- Bend your arms and carefully lower your head down to the floor.
- Extend your arms and push yourself back up.
Tips:
- Place a folded mat or cushion under your head for comfort and safety.
- Place your hands on push-up bars, blocks, or parallettes to increase your range of motion and, therefore, the difficulty of this exercise.
- You can also do handstand push-ups with your abdomen against the wall, which some people find more manageable.
![](https://colosseumstrength.com/wp-content/uploads/2023/12/pedro-araujo-VMsjpnB21hQ-unsplash.jpg)
28. Pike Push-Up
Muscles Worked: Anterior deltoids, medial deltoids, posterior deltoids, trapezius, triceps.
Not quite strong enough to do handstand push-ups but still want to train your shoulders using your body weight for resistance? Look no further than pike push-ups. This push-up variation is more shoulder than chest-dominant but far easier than the fully inverted handstand version.
Steps:
- Adopt the push-up position with your hands flat on the floor, roughly shoulder-width apart. Brace your core and set your shoulders back and down.
- Lift your hips up into the air so your body resembles an inverted V.
- Bend your arms and lower the top of your head to the floor.
- Extend your arms and repeat.
Tips:
- Raise your feet to put more weight on your arms and make this exercise harder.
- Use push-up bars or parallettes to increase your range of motion.
- The higher your hips and the more they are over your hands, the harder this exercise becomes.
29. Wall Walks
Muscles Worked: Anterior deltoids, medial deltoids, posterior deltoids, trapezius, triceps, core.
CrossFit is responsible for introducing a whole new set of exercises to the fitness industry. That’s not to say they invented these moves, but they certainly popularized them. This includes kettlebell swings, rope climbs, L-sits, kipping pull-ups, and box jumps. Wall walks are another CrossFit staple that’s an especially potent shoulder builder.
Steps:
- Adopt the push-up position with your feet against a wall.
- Walk your hands back and your feet up until you are in a handstand position, your stomach flat against the wall.
- Walk your hands forward and your feet down to return to your starting position.
Tips:
- Keep your core braced throughout – do not let your hips sag.
- Keep your hands less than shoulder-width apart to enhance stability.
- Make sure the wall is solid and smooth to make this exercise as safe and effective as possible.
30. Inverted Row
Muscles Worked: Posterior deltoids, trapezius, rhomboids, biceps.
Inverted rows are another effective exercise that targets not only your back muscles but also your posterior deltoids, making it a valuable addition to your routine for overall upper body strength and development. Here’s how to perform inverted rows:
Steps:
- Set up a waist-high bar in a power rack or Smith machine. You can also use a sturdy, elevated surface like a horizontal bar.
- Sit on the floor below the bar and grab it with an overhand grip that is wider than shoulder-width apart. Your palms should be facing away from you.
- Lean back while keeping your legs straight and your heels on the ground. Your body should form a straight line from your head to your heels.
- Pull your shoulders down and back, brace your core, and engage your back muscles.
- Begin the movement by bending your elbows and pulling your chest towards the bar.
- Once your chest reaches the bar, pause briefly, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tips:
- Adjust the difficulty by changing the angle of your body. The more horizontal your body is to the ground, the harder the exercise becomes.
- Focus on squeezing your shoulder blades together as you pull yourself up to engage the posterior deltoids and back muscles effectively.
- Maintain a controlled and smooth motion throughout the exercise to avoid swinging or using momentum.
![Inverted Rows Benefits and Training](https://colosseumstrength.com/wp-content/uploads/2023/08/anatoliy_cherkas-freepik.jpg)
31. Waiter’s Walk
Muscles Worked: Anterior deltoid, posterior deltoid, medial deltoid, trapezius, triceps, core.
The waiter’s walk is an excellent exercise for shoulder stability, core strength, and overall functional upper body strength. Here’s how to perform the waiter’s walk:
Steps:
- Hold a dumbbell or kettlebell in one hand with a neutral grip (palm facing inward).
- Raise the weight above your head, fully extending your arm. Keep your shoulder down and back, and engage your core to stabilize your spine.
- Begin walking in a controlled manner, keeping the weight directly above your shoulder throughout the movement.
- Focus on maintaining an upright posture and avoiding leaning to the side with the weight.
- Walk for a prescribed distance or time, then switch the weight to the other hand and repeat.
Tips:
- Start with a lighter weight to ensure proper form and technique before progressing to heavier loads.
- Keep your core tight and avoid arching your back or leaning backward during the walk.
- Maintain tension in your shoulder muscles to stabilize the weight overhead.
- You can perform this exercise with two weights (one in each hand) for added challenge, but ensure you can maintain proper form throughout the movement.
Shoulder Training Guidelines and Workout Tips
Accessing a vast array of shoulder exercises, each renowned for building mass and strength, is a boon. But remember, the key to success isn’t just having these exercises; it’s about how you incorporate them into your workout routine. Without adhering to crucial guidelines, even the most effective exercises might fall short in delivering the desired results for your shoulders.
Consider the following insights to ensure your shoulder workouts are not only effective but also safe.
You’ve got a treasure trove of shoulder exercises that are proven to beef up your muscles and boost your strength. But here’s the catch: It’s not just about having access to these exercises; it’s about how you use them that really matters. Even the best exercises won’t give you the results you want if you don’t follow some important guidelines for building strong, powerful shoulders.
Here’s some valuable information to make sure your shoulder workouts are both safe and effective.
1. Start Every Workout with a Warm-Up
To start your workout right, it’s essential to warm up properly. The shoulder is super flexible but not always very stable, which makes it prone to injuries. That’s why every lifter knows the importance of warming up.
A good warm-up should cover these bases:
- Get your heart pumping with 5 to 10 minutes of light cardio. This helps increase your core temperature and gets your blood flowing.
- Do exercises that promote joint mobility. These help your joints produce synovial fluid, which acts as a lubricant and keeps them healthy.
- Work on dynamic flexibility. These exercises target the muscles you’re about to train, making them more flexible and ready for action.
- Gradually increase the intensity with ramped sets. Start with lighter sets and gradually move to heavier ones to prepare your muscles for the workload ahead.
2. Train All Three Deltoid Heads Equally
To get the most out of your shoulder training, it’s crucial to target all three deltoid heads equally. These are the front (anterior), middle (medial), and rear (posterior) parts of your shoulders. Each plays a role in aesthetics, functionality, and joint health, so neglecting any of them can hinder your progress.
Many lifters tend to focus too much on the front deltoids and overlook the medial and rear deltoids. This can slow down your overall progress.
To ensure balanced development, your shoulder training plan should include exercises that target all three deltoid heads. Keep in mind that the front deltoids also get worked during chest exercises, so you may not need as much direct work for them in your shoulder workouts.
One effective approach is the 3-2-1 method. Here’s an example of a shoulder workout using this strategy:
Exercise Sets Reps Recovery
- Face pulls 3 8-12 60-90 seconds
- Cable lateral raise 2 8-12 60-90 seconds
- Barbell overhead press 1 8-12 60-90 seconds
This workout focuses on the rear deltoids while giving attention to the medial deltoids. It also helps maintain the front deltoids, which are often already well-developed from other exercises.
3. Go Easy on the Behind-The-Neck Exercises
When it comes to behind-the-neck exercises, there’s a lot of debate in the bodybuilding community. Some lifters have used them for years without any shoulder issues, while others experience discomfort just thinking about them. It’s a topic that often leads to conflicting advice.
The reality is that behind-the-neck exercises can work well for some people, but they can also be uncomfortable or even harmful for others. Whether they’re suitable for you depends on factors like your joint structure, flexibility, mobility, and posture.
If you find that behind-the-neck exercises cause shoulder discomfort, it’s best to avoid them. It’s essential to prioritize your long-term shoulder health. Front-of-the-neck exercises can be just as effective and are generally safer for your joints. Always listen to your body and choose exercises that feel comfortable and sustainable for you.
4. Heavy Compounds, Lighter Isolations
It’s important not to stick to the same rep range and loading parameters for all your shoulder exercises. For instance, doing sets of 8-12 repetitions for every exercise can lead to overworking the same muscle fibers repeatedly, which isn’t the most effective way to achieve your training goals.
Instead, consider using a mix of heavy compound exercises and lighter isolation exercises for better variety and effectiveness. This approach also considers that heavy loads during isolation exercises can strain your joints.
Here’s an example workout plan using this approach:
- Dumbbell overhead press – 4 sets of 6-8 reps with 2 minutes of recovery between sets.
- Bradford press – 3 sets of 8-10 reps with 90 seconds of recovery.
- Dumbbell lateral raise – 3 sets of 12-15 reps with 60 seconds of recovery.
- Reverse cable fly – 3 sets of 12-15 reps with 60 seconds of recovery.
- Cable front raise – 2 sets of 15-20 reps with 60 seconds of recovery.
It’s worth noting that while lower reps with heavier weights are great for building absolute strength, research shows that muscle growth can still occur with lighter weights and higher reps. So, don’t shy away from incorporating a variety of rep ranges in your workouts for balanced muscle development.
5. Use The Right Rep Range for Your Goals
To maximize your workout results, it’s crucial to match your rep range with your training goals. Here are the generally accepted rep ranges based on different fitness objectives:
- Endurance: Aim for 13-20 reps per set, with a rest period of 30-60 seconds between sets. This range helps improve muscular endurance.
- Hypertrophy (Muscle Growth): Target 6-12 reps per set, resting for 60-90 seconds between sets. This range is ideal for building muscle mass.
- Strength: Focus on 1-5 reps per set, with a longer rest period of 3-5 minutes between sets. This range is effective for increasing overall strength.
- Power: Similar to strength training, aim for 1-5 reps per set and rest for 3-5 minutes between sets. Power training focuses on explosive movements.
It’s important to choose a weight that challenges you within your chosen rep range and leads to muscular failure by the end of the set. Adjusting your rep range based on your specific fitness goals will help you achieve better and more targeted results from your workouts.
6. Care for Your Shoulders
Taking care of your shoulders is crucial, especially considering the common aches and pains many weightlifters experience. The shoulders endure a lot of strain as they are involved in nearly every exercise, including leg workouts.
It’s not uncommon for lifters to push through shoulder pain, hoping it’s just a minor discomfort. However, ignoring these signs can lead to more serious issues down the line. What starts as a dull ache can escalate into a significant problem that affects your daily activities, such as sleeping or brushing your teeth.
To prevent such issues, it’s essential to prioritize shoulder care. If you experience shoulder pain, don’t ignore it. Seek medical advice and follow the recommendations of your doctor or physical therapist. By addressing shoulder pain early on, you can avoid potential complications and ensure your shoulders support you when you need them most.
7. Avoid Training Chest and Shoulders on Consecutive Days
It’s wise to avoid training your chest and shoulders on consecutive days. This precaution is essential because chest exercises engage your shoulders, and vice versa. Additionally, both chest and shoulder workouts often involve your triceps, leading to a double overlap in muscle use.
To optimize recovery and prevent overtraining, it’s best to space out your chest and shoulder workouts. For instance, you might schedule your chest workout on a Monday and then plan your shoulder workout for Thursday. This approach allows for ample recovery time between sessions, reducing the risk of fatigue or strain on your muscles.
8. Use a Variety of Training Tools
To boost your progress, incorporate a diverse range of training tools and techniques. Utilize various equipment such as dumbbells, cables, suspension trainers like TRX, and resistance bands for exercises like front, side, and rear delt raises. Each tool stimulates your muscles in unique ways, fostering muscle growth effectively.
It’s important to note that there’s no one-size-fits-all approach in exercise methods. While some trainers may advocate for specific methods, the truth is that using a combination of tools yields better results. Embrace this variety to maximize the productivity of your workouts and enhance overall muscle development.
Shoulder Anatomy Basics
Having a basic understanding of shoulder anatomy can indeed help you choose the right exercises and train more effectively. Here’s a simplified overview of shoulder anatomy:
- Deltoid Muscle: The deltoid muscle is the main muscle of the shoulder and is responsible for the rounded shape of your shoulders. It is divided into three parts:
– Anterior Deltoid: Located at the front of the shoulder, responsible for shoulder flexion and internal rotation.
– Medial Deltoid: Situated in the middle, involved in shoulder abduction (lifting the arm sideways).
– Posterior Deltoid: Positioned at the back, contributes to shoulder extension and external rotation. - Rotator Cuff Muscles: These are a group of four muscles that stabilize the shoulder joint and facilitate rotational movements. They include:
– Supraspinatus: Helps with arm abduction (lifting the arm away from the body).
– Infraspinatus: Assists in external rotation of the shoulder.
– Teres Minor: Works with the infraspinatus in external rotation.
– Subscapularis: Contributes to internal rotation of the shoulder. - Trapezius Muscle: This large muscle spans the neck, shoulders, and upper back. It helps with shoulder movement, scapular elevation, and retraction (pulling the shoulder blades together).
- Rhomboid Muscles: Found between the spine and the shoulder blades, these muscles aid in scapular retraction and stability.
- Biceps and Triceps: While primarily arm muscles, the biceps and triceps also play a role in shoulder movements and stability, especially during exercises like overhead presses and pull-ups.
FAQs
What are the most important exercises for shoulder development?
Focus on variations of overhead press, lateral raises, and face pulls. These exercises target multiple parts of the deltoids, providing a balanced and effective shoulder workout.
How often should I train my shoulders?
Beginners may train shoulders once a week, while more advanced lifters might benefit from twice-weekly sessions, with one focusing on strength and the other on hypertrophy.
Can I combine shoulder and chest workouts?
Yes, you can. It can be effective to train chest first and then shoulders, using the chest exercises as a warm-up for your shoulder training.
What’s the best rep range for shoulder training?
Low reps (1-5) with heavy weights are ideal for strength, while a range of 6-15 reps is often best for hypertrophy. However, close-to-failure training is key regardless of rep range.
Can you build bigger shoulders with bodyweight exercises?
Absolutely! Exercises like handstand push-ups and pike push-ups can be very effective for shoulder strength and size, focusing on progressive overload.
How crucial is nutrition in shoulder training?
Nutrition is critical for muscle growth and recovery. A diet rich in protein, carbs, and healthy fats supports optimal shoulder development.
Can I train my shoulders if I have shoulder pain?
While some exercises may worsen pain, alternatives like machine shoulder presses can be more joint-friendly. Consult a healthcare provider for persistent pain.
What’s the best way to avoid shoulder injuries?
Proper warm-up, good technique, progressive overload, and rest are key. Incorporate mobility exercises and listen to your body.
How can I break through a shoulder training plateau?
Upgrade your program with changes in exercises, rep ranges, or resistance type. Periodization and intensity-boosting systems can also help.
Are dumbbells or barbells better for shoulder training?
Both have benefits; dumbbells offer more range of motion, while barbells allow for heavier lifts. A mix of both is ideal for a balanced program.
Overview
It’s important not to overlook the significance of targeted and balanced shoulder training. Simply relying on a few basic exercises won’t suffice for developing robust, well-rounded deltoids. By incorporating the insights from this article, you can design workouts that effectively engage each deltoid head, leading to not just aesthetically pleasing shoulders but also enhanced stability and reduced injury risks.
Furthermore, prioritize shoulder health by avoiding training through pain and being mindful of your shoulder joints’ workload. Neglecting shoulder discomfort can impact your overall exercise performance and daily activities.
Ultimately, strive for a combination of intensity and intelligence in your shoulder training regimen. This approach will help you build shoulders that not only look impressive but also withstand the test of time.
References;
- Sakoma Y, Sano H, Shinozaki N, Itoigawa Y, Yamamoto N, Ozaki T, Itoi E. Anatomical and functional segments of the deltoid muscle. J Anat. 2011 Feb;218(2):185-90. doi: 10.1111/j.1469-7580.2010.01325.x. Epub 2010 Nov 30. PMID: 21118198; PMCID: PMC3042752.
- Maruvada S, Madrazo-Ibarra A, Varacallo M. Anatomy, Rotator Cuff. 2023 Mar 27. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 28722874.
- Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report. Sensors (Basel). 2022 Dec 13;22(24):9762. doi: 10.3390/s22249762. PMID: 36560129; PMCID: PMC9781216.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268.
- Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973.
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