Best Shoulder Exercises

Building a proportionate and well developed physique takes time and attention to detail. To create the highly sought after "V taper", well developed shoulders are a necessary consideration.

Your shoulders are involved in almost every upper-body movement you make, from pushing and pulling to lifting and reaching. Having strong, developed, and healthy shoulders not only enhances physical appearance but also supports proper posture, improves performance, and reduces the risk of injuries.

As a certified personal trainer, I'll highlight some of the best shoulder exercises and shoulder workouts to target each part of this often overlooked muscle group. In addition, we'll discuss important training principles necessary to consider when aiming to enhance muscle strength and volume with any muscle group. Let's dive into today's topic: shoulder workouts!

How to Grow Your Shoulders

Building bigger shoulders, just like any other muscle group, requires sufficient training volume, a well rounded nutrition regimen, and proper recovery. To grow the shoulders in a healthy and proportionate manner, it's important to target all three areas of the deltoids: anterior (front), lateral (side), and posterior (rear). Targeting these three sections of the delts ensures balanced development, can prevent muscle imbalances, and can contribute to a wider appearance through the top half of the torso (which is what most men are after when seeking effective shoulder workouts).

To achieve healthier and bigger shoulders, one should consider incorporating a mix of compound movements (like military presses) and isolation exercises (like lateral raises) to effectively stimulate the shoulder muscles.

Sufficient training volume is required to build muscle. For some, one shoulder workout per week may be sufficient volume; for others, training shoulders twice per week may be required. Those unsure of what a properly structured training routine may look like for them should consider hiring a certified personal trainer who can design a personalized program based on their individual needs and goals.

Progressive overload is a critical component of muscle growth, especially in the long term. Progressive overload means to gradually increase the stimulus placed on the muscles by lifting heavier weights, performing more repetitions, or even performing more sets over time. Sticking to a consistent strength training routine and tracking progress over time will help lifters stay on track with their goals.

The deltoids often respond well to higher-rep, moderate-load movements that focus on a concentrated and controlled movement, enabling the lifter to establish a strong "mind-muscle" connection. The shoulders can be a sensitive muscle group, in that they can be more susceptible to injury. So, it's important to focus on the quality of repetitions over the quantity of weight with shoulder exercises.  

Best Shoulder Exercises For Strength and Size

As previously mentioned, there are three "heads" that make up the shoulders: the anterior, lateral, and posterior deltoids. This means that in order to build well developed and proportionate shoulders, a lifter needs to incorporate shoulder exercises that address these different areas. Plus, it's important to include different forms of resistance with respect to exercise selection to facilitate effective and efficient muscle growth. As such, I've highlighted shoulder exercises that utilize various forms of equipment that have been effective in my experience as a personal trainer who works closely with clients in Austin, Texas.

Dumbbell Shoulder Press

The dumbbell shoulder press is a traditional shoulder exercise that primarily targets the anterior (front) and lateral (side) deltoids, while also engaging the triceps and upper chest as secondary muscle groups. To perform this version of an overhead press, a lifter will sit on a bench with their back supported by the bench in an upright position, and they'll hold a dumbbell in each hand at shoulder height, with palms facing forward. They'll press the weights upward until the arms are fully extended, then lower them back to the starting position. The lifter can imagine that their aim is to touch their ear lobe with their shoulder as their elbows near the lockout position, even though they may not actually be able to make physical contact between the shoulder and ear lobe (this is mostly just a mental cue to execute proper form and technique). Keeping the core tight and avoiding arching the back is important to optimize form and minimize the risk of injury to the back.

As someone who has lifted weights consistently for over 10 years, I usually aim for 6-12 reps on the dumbbell shoulder press for four to five sets.

Dumbbell Lateral Raise

The dumbbell lateral raise is a great exercise to target the lateral delts and create a wider appearance to the top half of the torso. To perform the dumbbell lateral raise, the lifter will start by standing with a dumbbell in each hand, arms at their sides, and palms facing in (toward the body). Then, they'll raise the dumbbells out to your sides until their elbows reach shoulder height, then they'll return the dumbbells to their hips by slowly lowering them (being mindful not to rush this phase of the movement).

In my experience as a trainer, I've seen many people perform this exercise by allowing their hands to be elevated above their elbows. This is an improper technique, and the lifter should be mindful to keep their hands just below their elbows throughout the movement. This can be verified by monitoring the form in the mirror and observing where the hands are in relation to the elbows at the top end of the movement, when the elbows should be in line with the shoulders.

Light to moderate weight is ideal with the dumbbell lateral raise to avoid using momentum to perform the exercise and minimize risk of injury. I usually aim for higher repitions with this exercise (12-15 reps per set, for five sets).  

Military Press

The military press, often performed with a barbell, is a compound exercise that targets the anterior and lateral deltoids while also engaging the triceps, upper chest, and even posterior chain (through the necessity of stabilizing the back throughout the movement). This exercise is another variation of an overhead press.

To perform this shoulder exercise, the lifter will start by standing with their feet shoulder-width apart and the barbell at chest level, hands will be placed on the bar slightly wider than shoulder-width. The movement begins when the lifter presses the bar overhead until their arms are fully extended, then they lower it back down until the bar is just above the collarbone. It's critical to keep the barbell under a controlled tempo throughout the entire movement.

The lifter should be mindful to ensure a neutral spine is maintained throughout the exercise and engage the core to keep their balance and protect the lower back.

For those who have healthy shoulders and a healthy posterior chain, the military press can be a powerful and effective exercise within a shoulder workout routine.

Rear Delt Fly

The rear delts can often be a difficult muscle group for many people to engage properly. In my experience as a fitness trainer, the rear delt fly is a great isolation exercise that can enable lifters of all experience levels to engage and activate their rear deltoids.

To perform this shoulder exercise, the lifter will sit on a bench and lean forward so their chest is hovering over their knees (while maintaining a neutral spine). They'll hold a dumbbell in each hand in a pronated grip (palms facing the rear of the body). With a slight bend in the elbows, the lifter will extend their hands outward and upward until they're in line with the shoulders. They should feel tension through the back of the shoulders, and even in the top half of the back. Then, they'll lower their hands slowly toward the sides of the body, remaining mindful of form throughout the movement to avoid improper technique and overactivating the traps.

Machine Shoulder Press

The machine shoulder press is an excellent option for anyone who may be new to weight training, dealing with current or previous shoulder injuries/pain, or anyone looking for a new mode of stimulus in their strength training regimen. Incorporating a shoulder press machine into a shoulder workout promotes proper technique and can reduce the risk of injury while targeting the deltoids, as well as the triceps as a secondary muscle group.

The lifter should adjust the seat to align the handles with their shoulders, then begin the movement by pressing the handles upward until their arms are fully extended. They should be mindful to avoid locking their elbows at the top of the movement and focus on a controlled tempo to limit momentum.

When using machines, I typically aim for a rep range of 10 to 14.

Strategies to Avoid Shoulder Injuries During Strength Training

Preventing shoulder injuries is essential for seeing consistent and sustained progress in the gym. A proper warm-up is the first step in mitigating the risk of potential injury from strength training. As a personal trainer, I dedicate 5-10 minutes to performing dynamic stretches with clients. Two to three minutes of light aerobic activity can also be beneficial and worth incorporating in a warm up routine.

These warm up techniques can help increase blood flow, stimulate the nervous system, and prepare the muscles for the workload coming in the strength training workout. Skipping the warm-up or jumping into heavy lifts without adequate preparation can significantly increase the risk of strains, tears, and other potential injuries.

Maintaining correct form during exercises is also a major component of a healthy training regimen and avoiding potential injuries. I advise clients to always use controlled movements and avoid lifting weights that are too heavy to manage with good technique. For example, during presses or overhead lifts, ensuring that the shoulders are in a stable position and avoiding overextension or shrugging the shoulders is a good practice.

If someone is struggling with establishing proper form and technique, hiring a trainer to assist can make a significant difference. An instructor can also help identify potential strength/muscle imbalances that may lead to chronic injuries.

Equally important to everything we've discussed thus far is incorporating mobility and flexibility exercises into a fitness routine. Shoulder mobility drills, like wall slides or external rotations with resistance bands, can help maintain joint health and enhance range of motion. The more seasoned someone becomes with their strength training routine, the tighter their muscles become over time. This is a natural response to the stimulus, but regular stretching is essential for maintaining healthy mobility and range of motion.

Lastly, lifters should be mindful to avoid overtraining by allocating enough rest time between intense sessions and listening to their body to incorporate rest days when needed.

Best Shoulder Workouts

A balanced, well developed, and imposing physique is made complete with a wide appearance at the top of the torso. Well developed shoulders are largely responsible for this appearance. Strong and healthy shoulders also contribute to better posture and stronger performance with pushing movements and exercises, thereby contributing to a stronger physique overall.

By incorporating shoulder exercises like the dumbbell shoulder press, lateral raises, and military press, targeting the three components of the shoulder muscles, and consistently applying the principle of progressive overload, lifters can make significant progress in hypertrophy, strength, and symmetry.

Proper strength training techniques combined with a well rounded nutrition and recovery approach promote steady and efficient progress both in and out of the gym.

Warming up properly, prioritizing mobility, and listening to the body are essential strategies to keep the shoulders healthy and resilient. Training sessions should foster a desire to push oneself physically and remain mindful of what the body can tolerate so as to avoid injury.

As a fitness trainer, I always remind clients that achieving fitness goals requires dedication, effort, consistency, and patience. Seeing significant progress in the mirror won't happen overnight, and maybe not even after several months. However, if the proper training principles are applied over time, progress will be achieved, and soon enough, the noticeable changes to the physique will be observed!

Please note that I am not a medical professional and you should always consult with your doctor before beginning an exercise and/or nutrition regimen.