Our Most Recommended Shoulder Workouts

Shoulder workouts are an important part of any gym routine. The shoulder muscles are significant in general upper body strength and should be given a lot of attention. In this guide, we will walk you through the best shoulder workouts so that you can add them to your routine immediately and enjoy getting stronger and bigger. 

Shoulder Workouts Recommendations

Here are the 15 shoulder workouts that we most recommend. We’ll walk you through the exact muscles they work and the correct ways to perform them. 

1. Overhead Press

This compound movement builds overall shoulder strength and stability. It works the  Anterior deltoid, lateral deltoid, and triceps.

Steps:

1. Stand with feet shoulder-width apart, holding a barbell at shoulder height.
2. Press the barbell overhead until your arms are fully straight up.
3. Lower the barbell back to shoulder height.
4. Arnold Press

The rotation targets balanced development of all three heads of the deltoid, working the Anterior, lateral, and triceps as well.

Steps:

1. Sit on a bench with back support, holding dumbbells at shoulder height with palms facing you.
2. Rotate your palms outward as you press the dumbbells overhead.
3. Reverse the motion to return to the starting position.
4. Lateral Raises

This workout Isolates the lateral deltoid to enhance shoulder width and definition. It mostly works the Lateral deltoid.

Steps:

1. Stand with feet shoulder-width apart, holding dumbbells at your sides.
2. Raise the dumbbells to the side until they reach shoulder height.
3. Lower the dumbbells back to your sides.
4. Front Raises

Front Raises focuses on the front deltoid to improve shoulder strength and aesthetics, working for the Anterior deltoid. 

Steps:

1. Stand with feet shoulder-width apart, holding dumbbells in front of your thighs.
2. Raise the dumbbells in front of you to shoulder height.
3. Lower the dumbbells back to the starting position.
4. Rear Delt Flyes

This workout targets the rear deltoids to improve shoulder balance and posture. It also works the Posterior deltoid and upper back.

Steps:

1. Bend at the hips with a slight bend in your knees, holding dumbbells with palms facing each other.
2. Raise the dumbbells out to the sides until they are in line with your shoulders.
3. Lower the dumbbells back to the starting position.
4. Face Pulls

This workout is great for enhancing the rear deltoid's strength and shoulder stability. It also works the Posterior deltoid, upper back, and traps.

Steps:

1. Attach a rope to a high pulley and grasp it with both hands.
2. Pull the rope towards your face, keeping your elbows high.
3. Return to the starting position.
4. Upright Rows

This exercise is perfect for building shoulder and upper back strength. It works Lateral deltoid and traps.

Steps:

1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
2. Pull the barbell up to your chest, keeping your elbows higher than your wrists.
3. Lower the barbell back to the starting position.
4. Dumbbell Shoulder Press

This one strengthens the shoulders and improves upper body stability. It works the Anterior deltoid, lateral deltoid, and triceps.

Steps:

1. Sit on a bench with back support, holding dumbbells at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height.
4. Cable Lateral Raises

The exercise provides constant tension on the lateral deltoid for better muscle activation. It works the lateral deltoid. 

Steps:

1. Stand next to a cable machine with the handle set at the lowest position.
2. Hold the handle with one hand and raise it to the side until it reaches shoulder height.
3. Lower the handle back to the starting position.
4. Seated Bent-Over Rear Delt Raises

This workout isolates the rear deltoids for improved shoulder balance. It works the posterior deltoid and upper back.

Steps:

1. Sit on the edge of a bench, leaning forward with dumbbells in hand.
2. Raise the dumbbells out to the sides until they are in line with your shoulders.
3. Lower the dumbbells back to the starting position.
4. Shrugs

Shrugs strengthen the traps and improve shoulder stability. It works the upper back and traps. 

Steps:

1. Stand with feet shoulder-width apart, holding dumbbells at your sides.
2. Shrug your shoulders up towards your ears.
3. Lower your shoulders back to the starting position.
4. Reverse Pec Deck

It targets the rear deltoids and upper back for better posture and shoulder health. Primarily, it works the posterior deltoid and upper back. 

Steps:

1. Sit on a pec deck machine facing the pads.
2. Grasp the handles and pull them back until your arms are in line with your shoulders.
3. Return to the starting position.
4. Standing Military Press

It builds overall shoulder strength and stability, working the Anterior deltoid, lateral deltoid, and triceps.

Steps:

1. Stand with feet shoulder-width apart, holding a barbell at shoulder height.
2. Press the barbell overhead until your arms are fully extended.
3. Lower the barbell back to shoulder height.
4. Arnold Dumbbell Press

It engages all three heads of the deltoid for balanced shoulder development. It works the Anterior, lateral, and triceps deltoid.

Steps:

1. Sit on a bench with back support, holding dumbbells at shoulder height with palms facing you.
2. Rotate your palms outward as you press the dumbbells overhead.
3. Reverse the motion to return to the starting position.
4. Landmine Press

Landmine Press provides a unique angle for shoulder pressing, reducing joint strain. It works the Anterior deltoid, lateral deltoid, and triceps.

Steps:

1. Stand with feet shoulder-width apart, holding the end of a barbell anchored in a landmine attachment.
2. Press the barbell overhead with one hand.
3. Lower the barbell back to the starting position.

These exercises cover all aspects of shoulder training, ensuring balanced development and strength. Incorporating them into your routine can help you build solid and well-defined shoulders. Adding them to your workout exercise routine will provide a more balanced routine for your whole body.