Your shoulders are the most important part of your body, which helps to increase strength during weightlifting or any stretching movements (such as pullups, and parallel bar dips). You’ll hardly find any upper body workout without any shoulder involvement. Proper shoulder exercise can boost your performance and also help to prevent injuries.
Did you know that the shape of your shoulders contributes to 50%-60% of your body’s V-shape? Yes, the main reason why the body looks wide is the wider shoulders. It’s the physical beauty of your body and also the energy center, especially when you are lifting loads or doing any heavy movements.
Moreover, the shoulder is the part that gives you a wider manly look. We often see professional bodybuilders performing on stage has an aesthetic V-shaped physique. The reason behind is their broad shoulders. This V-shape improves the body’s appearance and also increase strength because, when the shoulder muscles function properly, other body parts equally look stronger.
Beginners at the gym typically focus on their abs, chest, and arms but they often overlook their shoulders. Skipping shoulder exercises can affect the overall balance of the body and increase the risk of injury in the long run.
This article goes into great depth about the best shoulder exercises, so you can add the most effective and intense shoulder workout to your routine. Which will make your shoulder equally stronger and wider.
Shoulder Anatomy
The structure of the shoulder is like a three-dimensional work of art, where each muscle works properly to create beauty and strength in the body. There are three main parts of the shoulder that work differently. Let’s see where these muscles are located and how these three muscles determine the strength and beauty of the body.
Front Head (Anterior Deltoid)
The front part of your shoulder is called the front head or anterior deltoid. Generally, this is a small part, but it helps to create a rounded shape of the shoulder. If it is well developed, the front part of your body becomes more visible. This muscle plays an important role in lifting your arm forward and horizontal adduction.
Side Head (lateral deltoid)
The lateral deltoid is the largest and most visible muscle of the shoulder. This covers almost 40-45% of your shoulder muscle, which gives you shoulder width, especially when you look from the front or from the side. If you focus on this part, the shape of your shoulder will look more wide and firm. The side head basically helps in lifting the arm to the side and horizontal abduction (taking the arm to the side).
Rear Head (Posterior Deltoid)
Mostly we call this muscle our rear delt, this is a little part but very essential to train because it helps to create the fullness and rounded shape of the shoulder. Especially, when you look at the shoulder from the back, the presence of this muscle feels like the finishing touch of a masterpiece. The rear head basically helps in moving the arm back and horizontal abduction.
Trapezius Muscle
The trapezius or traps is a muscle that extends from the neck to the middle of the back. It not only strengthens the shoulder but also helps to keep the posture correct and reduces the risk of injury.
This is actually a very large muscle which is divided into three parts.
Upper Traps: Helps to raise the shoulders and increases the strength of the neck.
Middle Traps: Helps to stabilize the scapula (backbone), which improves the back pose.
Lower Traps: Helps to stabilize the lower back, which maintains the overall balance of the body.
warm-up
The shoulder is a part of the body that works in almost all upper-body movements – pushing, pulling, or weightlifting. However, the shoulder is a very sensitive part and increases the risk of injury if not properly prepared.
With a warm-up, the shoulder joints and muscles get activated, and blood circulation increases, which helps protect you from injury. If the shoulder works without warm-up, it can put extra pressure on the body, which increases the risk of injury.
These are some warm-up and stretching techniques
- Dynamic stretching: rotation of the large circle of the hand,
- Shoulder rotation.
- Light weight lifting: shoulder press or arm raise with a light dumbbell or barbell.
- Mobility exercise: Bent-over row or shoulder tapping.
Shoulder is the only part of your body that if you warm up and activate properly, you can connect the highest level of your mind-muscle connection. So never ignore this part before starting any shoulder movement.
Front delt
1. Overhead shoulder press
The overhead shoulder press works on all parts of the shoulder, but it is especially beneficial for the front and middle deltoids. It also puts some pressure on the upper chest and triceps.
Guidelines for performance:
- Stand straight with your feet shoulder-width apart.
- Take a Barbell and put weight according to your capacity.
- Place the dumbbells on the sides of the shoulders, and elbows at 90 degrees.
- Keep your head and shoulders straight.
- Keep your shoulders straight and push the weight up over your shoulder, not over your head.
- Exhale as you lift the barbell at the top.
- After reaching the top, slowly lower the barbell and inhale.
- Reps and sets: 3-4 sets, 10-12 reps.
Advance tips:
- Keep the body straight while pushing up and use the dumbbells in full range.
- It is important to keep proper control when lowering the weight, so as to put more pressure on the muscles.
- Try to do a few partial reps at the end, so that there is continuous tension in the muscles
2. The Arnold Press
The Arnold press is a powerful exercise, which is an advanced version of the shoulder press. It is very useful for front deltoids and increases shoulder mobility.
Performance Guideline:
- Take the dumbbells in both hands and keep them in the crooked position
- Keep the dumbbells close to the shoulders, the elbows will be slightly out.
- Raise the dumbbells by rotating at the top, and breathe out.
- Now slowly lower the dumbbell by rotating back into the starting position, and breathe in.
- Keep the head and shoulders straight, otherwise there may be pressure on the lower back or neck.
- Reps and sets: 3-4 sets, 8-12 reps.
Advance tips:
- Rotating the dumbbells will put pressure on all the muscles of the shoulder. While pushing the dumbbells keep the pressure on the entire range so that all the aspects of the exercise work properly.
- Use only the shoulder muscles keeping the other parts of the body straight.
3. Front Raises (Dumbbell / Barbell)
Front raise is basically an isolation exercise for the front deltoids. It helps to increase the definition and strength of the shoulder.
Performance Guideline:
- Stand with your feet shoulder-width apart, holding a dumbbell or barbell in your hand.
- Put your hands straight in front of the dumbbell or barbell, the elbows will be slightly bent.
- Now raise the weight to your shoulder level by keeping your arms extended but not locked and breathe out at the top.
- After reaching the shoulder level, stop for a while, then slowly lower it. Breathe in as you lower the dumbbells.
- Reps and sets: 3-4 sets, 10-12 reps.
Advance tips:
- Keep the arms straight, but the angle of the elbows should be 10-15 degrees so that the pressure is on the shoulders.
- While lowering the dumbbells lower them in a controlled way so that there is tension in the shoulders.
- Concentrate on the shoulder muscles throughout the exercise.
Side Delt Workouts
4. Incline lateral raises
Incline lateral raises is a great exercise, which targets the middle deltoid separately and helps to increase the width and volume of the shoulder. Using an incline bench puts more pressure on the shoulder muscles, which gives better results. Guidelines for performance:
- Sit on an inclined bench (30-45 degrees).
- Take the dumbbells in hand and hang the hands down, the elbows will be slightly bent.
- slowly lift the dumbbells to the side until they reach the level of your head and breathe out.
- Hold for a few seconds and then lower slowly and breathe in.
- Reps and sets: 4-5 sets, 12-15 reps.
Advance tips:
- Get up and down slowly, so that there is tension in the muscles and the speed is controlled.
- Keep the body stable, avoid excessive swinging so that other muscles do not work.
- Stop parallel to the shoulder, so that the traps do not work too much and the pure mid-delts are targeted.
5. Dumbbell lateral raises
Dumbbell lateral raises are one of the most effective exercises for creating a wide and attractive shape of the shoulder. It especially strengthens the middle deltoids, which makes the shoulder structure look more well-formed and broad. Guidelines for performance:
- Stand straight with your feet shoulder-width apart and your hands on your hips.
- Your arm should be slightly bent around 10-15 degrees.
- Then raise your arms above your head.
- Hold for a few seconds and exhale.
- Then slowly bring it to the starting position.
- Reps and sets: 4-5 sets, 10-15 reps.
Advance tips:
- Do not keep the hands straight, keep a little fold so that there is pressure on the shoulders.
- Do controlled movements, do not swing so as not to put pressure on the back.
- You can add pulsing reps, a few small reps at the end will increase the tension in the muscle.
6. Upright Row
Upright row is an exercise that strengthens the middle and rear deltoids of the shoulder and improves traps. It helps to give the shoulder a stronger and more definite shape.
Guidelines for performance:
- Hold the barbell or dumbbell in your hand and keep your feet shoulder-width apart.
- The hands should be in front of the body, holding the width of the shoulders.
- Bring your elbows up to your chest, keeping your elbows as high as possible, and breathe out.
- Then hold for a second and feel the contraction, now slowly lower the weight by breathing in.
- Reps and sets: 4-5 sets, 8-12 reps.
Advance tips:
- Elevate the elbow to the maximum height, not the hand, so that the mid delts work well.
- Don’t overstretch, it can put extra pressure on the shoulder, which can lead to injury.
- Slowly lower down, so that you have control over your shoulders and maintain balance.
7. Cable Lateral Raises
Cable lateral raises The dumbbell works in the same way as the lateral raise, but it has a constant tension, which is very effective for improving the muscle. This is especially good for those who want to better isolate the middle delts.
Guidelines for performance:
- Adjust the pully on your knee level.
- Then hold the grip from behind with one hand.
- Bring your hands to your sides.
- Raise your arms above your shoulders.
- Hold for a few seconds and breathe out.
- Then slowly lower the grip, feel the tension, and inhale.
- Reps and sets: 4-5 sets, 10-12 reps.
Advance tips:
- Use your hands in full range, and keep control while lowering so that there is tension.
- Keep the body fixed, and avoid excessive swinging so that pure mid delts are targeted.
- You can only stand a little away from the machine to increase the resistance, it will feel the load more.
Rear Delt Workout
8. The Bent Over Rear Delt Fly
Bent over rear delt fly is an important exercise aimed at the rear deltoids of the shoulder. It especially strengthens the back delts and helps improve overall shoulder balance, which is helpful in maintaining good posture.
Guidelines for performance:
- Bend your knees slightly and keep your feet flat on the floor.
- Bend the body forward (from 45 degrees to 90 degrees).
- Take the dumbbell in your hand, keep the elbow slightly bent, and lift it towards the side.
- Inhale and raise your arms above your shoulders.
- Hold for a few seconds, exhale and slowly bring the weight back into the starting position.
- Reps and sets: 3-4 sets, 12-15 reps.
Advance tips:
- There is no need to take heavy weights because the rear delts are small muscles.
- Do not swing, keep the whole movement under control.
- You can try pulse reps, to bring more burn to the rear delts at the end.
9. The rear cable Delt Fly
Cable rear delt fly is a remarkable isolation exercise, which improves the structure of the rear delts with constant tension. This helps to better define the back delts.
Guidelines for performance:
- Simply hold the low-pulley grip of the crossover machine (left cable in the right hand, right cable in the left hand).
- Bend your knees slightly and keep your feet straight.
- Keep the hands slightly bent and pull only till they are equal to the shoulders and breathe out.
- Then slowly lower the grip into the starting position and breathe in.
- Reps and sets: 3-4 sets, 10-12 reps.
Advance tips:
- Just pull slowly, so that the rear delts are fully activated.
- You can add drop sets at the end of the set, to bring more burn to the rear delts.
- Control the speed of the hand, so that the traps do not get too involved.
10. Face Pulls
Face pulls are one of the best exercises for the rear delts, traps and rotator cuff, which increases the stability and strength of the shoulder. This helps to maintain the correct posture and prevents injury.
Guidelines for performance:
- Simply adjust the height of the machine with the rope attachment (at the same height as the forehead in the front).
- Hold the edge of the plant with both hands, the hands will be shoulder-equal.
- Keep the elbows towards the outside pull them towards your face only, squeeze the muscle, and breathe out.
- Then slowly release the rope and breathe in.
- Reps and sets: 3-4 sets, 10-12 reps.
Advance tips:
- Keep the elbows outward, so that the rear delts are properly activated.
- Try to pull with the shoulder, not the hand, so that the rotator cuffs and delts are more active.
- Keep the form right without lifting heavy weights, so that the rear delts work perfectly.
11. Reverse Pec Deck Fly
Reverse pec deck fly is the best machine exercise to isolate the rear delts. It helps to strengthen the back delts and adds fullness to the back of the shoulders.
Guidelines for performance:
- Sit on the pack deck machine, and put it on the chest pad.
- Hold the grip with both hands and keep the hands slightly bent.
- Move the hands to the back until the scapula is fully compressed and breathe out.
- Then slowly bring them into the starting position.
- Reps and sets: 3-4 sets, 10-12 reps.
Advance tips:
- Keep the focus on the back of the shoulder, so that the traps do not get too involved.
- Slow down, so that there is maximum tension in the muscles.
- Keep your form right, because if you do it in the wrong form, the risk of injury will increase. You can stand a little away from the shin, it will feel the load more.
Traps workouts
12. Shrugs (Dumbbell / Barbell)
Shrugs are the most effective exercise for trapezius muscles. It especially strengthens the upper traps, which helps make the shoulders appear wider and firmer. Strong traps are very important in sports such as backpacking, weight lifting, or rugby.
Guidelines for performance:
- Stand straight with a dumbbell or barbell, feet shoulder-width apart.
- Keep your arms beside your body.
- Just lift the shoulders, try to lift the ears as much as possible, squeeze the muscles then release the weight.
- Breathe in, hold your breath for a few seconds, and exhale slowly.
- Reps and sets: 4-5 sets, 12-15 reps, 8-10 reps can be done if you take a heavyweight.
Advance tips:
- Maintain control if you are overweight, so as not to lose form.
- Do not move parts other than the shoulders, especially the neck or back.
- Time under tension (TUT): Hold the position for at least 1-2 seconds.
- If you take a barbell, you can use a Smith machine, it keeps the balance good.
13. Behind the back shrugs
Behind-the-back shrugs is another great exercise for traps, targeting the middle and lower traps. It helps to create a good connection between the neck and shoulders and improves posture.
Guidelines for performance:
- Hold the barbell backward (this can also be done on the Smith machine).
- Stand straight and keep your feet shoulder-width apart.
- Just lift your shoulders by slightly bending your elbows but don’t move your neck.
- Breathe in, hold the breath for a few seconds, and exhale slowly.
- Reps and sets: 4-5 sets, 12-15 reps.
Advance tips:
- Keep the body lean slightly forward so that the traps are fully active.
- Concentrate on control movements rather than taking heavy weights, this will reduce the risk of pain or injury.
- Hold at the end of the set, so that the tension is higher.
Cool down and Stretch
It is not advisable to rest directly after a shoulder workout. This can strain the muscles and increase the risk of injury. Therefore, cooling down and stretching play an important role, which helps to relax the muscles and speed up recovery. Static stretching where each stretch will hold for 10-15 seconds.
Some shoulder stretches are,
Cross Chest Shoulder Stretch: Keep one arm straight and pull it from the elbow with the other hand, so that the back of the shoulder is stretched well.
Behind-the-back Stretch: Put one hand behind the back, the other hand up and try to hold the two hands together behind the back. This increases the mobility of the shoulder.
Doorway Stretch: Hold the frame of the door and push the body forward, so that the anterior delts and chest stretches.
Trap and Neck Stretch: Tilt the head to one side and lightly pull on the opposite side, so that the traps and neck muscles are relaxed.
Stretching for just 5-10 minutes will increase shoulder flexibility, speed muscle recovery, reduce stiffness, and reduce the risk of injury.
Sample Shoulder workout plan
For Beginner,
Exercises | Sets × Reps |
Seated Dumbbell Shoulder Press | 3 × 10-12 |
Dumbbell Lateral Raises | 3 × 12-15 |
Front Dumbbell Raises | 3 × 12-15 |
Face Pulls (Cable/Band) | 3 × 15 |
Shrugs (Dumbbell/Barbell) | 3 × 12-15 |
Shoulder Stretch / Mobility Work | 5 Minutes |
For Intermediate,
Exercises | Sets × Reps |
Standing Overhead Barbell Press | 4 × 8-10 |
Incline Lateral Raises | 4 × 12-15 |
Dumbbell Upright Rows | 3 × 10-12 |
Cable Rear Delt Fly | 3 × 12-15 |
Shrugs (Dumbbell/Barbell) | 3 × 12-15 |
Shoulder Stretch / Mobility Work | 5 Minutes |
Tips for Progression
When it comes to the shoulder, ego lifting is useless. Here it is most important to choose the right weight, control movements, and maintain a 100 % mind-muscle connection.
First of all, always choose a weight that you can fully control. Incorrect form or extremely heavy weight can put more strain on the shoulder joint, which increases the risk of injury. So, exercise using the full range of motion.
Our shoulder is made up of seven separate muscles, which are divided into three main parts. So, add different variations of different exercises for the full improvement of the shoulder. By doing this, each muscle will get stimulation from different angles and the improvement will be faster.
Another important factor is the overload. Instead of focusing on gaining weight every time, focus on control and perfect technique. Do each rep slowly, with full contraction. This will activate the shoulder muscles more effectively and the improvement will be visible.
At the same time, something new must be added to the shoulder workout. Following the same routine for a longer period of time can hinder muscle growth. So, change the exercises and angles with time so that the shoulder muscles are challenged from all sides.
The Bottom Line
Building strong, well-formed, and balanced shoulders requires not only hard work, but also the right technique, patience, and regular practice. Many people want to get results quickly, but the shoulder is a muscle that develops slowly. If you pay 100% attention to each workout, maintain the mind-muscle connection, and add the right variations, then improvement will definitely come.
There is no place for ego lifting in shoulder training. Your main goal should be to keep the form right, keep the weight under control and hit the muscle from different angles. Be patient, follow the rules, and most importantly – give yourself time.
There is only one key to success – consistency. If you continue to practice with the right plan, you will see visible improvements in the shoulder over time. And at the end of the day, a strong shoulder not only looks good, but it also makes you more confident and capable.
