7 Best shoulder exercises

7 Best Shoulder Exercises

Regardless of the body part you are training, best exercises are those which bring you closer to regular improvements.

Men relish shoulder workouts, but they sometimes neglect it especially when they fail to broaden out their top. No matter how many sit-ups you do and how small your waist is you won’t be able to carve out the V-shape.

Shoulder exercises aren’t just only for the shoulder gains, studies have suggested that shoulder exercises give significant improvement to the pain induced from shoulder injuries.

How many heads are there in shoulder muscle?

The shoulders comprises of three heads:

  • Anterior (front delt)
  • Medial (side delt)
  • Posterior (rear delt)

All three heads are important to be trained, along with the trapezius muscle, in order to get the best results out of your shoulder workout. 

Here are the 7 Best Shoulder Exercises

  1. Barbell press (standing)

shoulder barbel press

It not just targets your shoulder muscles but is also really good for strengthening the core and improving your stability. 

Here’s how to do it:

Step-1: Hold the barbell with your palms facing forward and stand in a stance parallel to your shoulders. 

Step-2: Lift the barbell explosively above your head till you extend your arms completely.

Step-3: Then lower down the weight in a controlled way and then repeat the process for next reps.



Rest: 60 seconds

  1. Lateral Raises

lateral raises

Lateral raises are perfect for training the medial head of your shoulder muscle. It isolates your muscle and brings up the right pump in your shoulders.

The key is to use light weight and high reps with focus on negatives. Let’s understand how to do lateral raises:

Step-1: Pick dumbbells with both of your hands and stand with them by your sides. Your palms should be facing your body. 

Step-2: Lift the dumbbells out to your side and slightly bend your elbows while you do it.

Step-3: Slowly bring your hands down, remember to focus on negatives, the slower you bring it down the more it’ll hurt and the more pump you are going to get.

Step-4: Repeat the process for next reps.



Rest: 60 seconds

  1. Dumbbell Press

seated dumbell press

Dumbbell press, often called military press, is one of those exercises without which a good shoulder training is incomplete. 

It isolates your shoulder muscles and by using dumbbells you will have a full range of motion. 

Step-1: Sit on a chair, to have your back supported, and hold dumbbells in your hands with overhand grip.

Step-2: Lift the dumbbells up above your head with your arms fully extended.

Step-3: Bring it down to the start position and repeat the process for the next rep.


Reps-10-15 each side

Rest: 60 seconds

  1. Front raises

front raises

This exercise is very important if you want strong anterior deltoids. Here’s how to perform it:

Step-1: Hold the dumbbell with both of your hands with good solid grip. 

Step-2: Put the dumbbells in front and position them on your thighs with a little gap and shoulder width apart.

Step-3: Lift the dumbbell up, keeping your arms straight, directly above you. 

Step-4: Lower it down and repeat the process for next reps.


Reps-15-20 each side

Rest: 60 seconds

  1. Upright Rows

upright rows

Another great exercise for mass building shoulders. It works really well on your anterior & medial delts and targets your traps too.

This is how it is done right:

Step-1: Hold a barbell with an overhand grip, palms facing towards your body.

Step-2: Keep your back straight, head up and bend your knees slightly while you lift the barbell.

Step-3: Lift the barbell towards your chin and raise your elbows to your sides. Use your shoulder muscles to lift the weight.

Step-4: Lower the barbel down to the start position and repeat the process for next reps.



Rest: 60 seconds

  1. Bent-over reverse flies

This is a variant of lateral raises and one of the best exercises for posterior deltoids. 

This is how you can perform it:

Step-1: Hold dumbbells in both of your hands, with your palms facing each other, and bend forward using your hips (approx. 45 degrees).

Step-2: Lift the dumbbells up, using your shoulder muscles, to your shoulder height.

Step-3: Give two seconds hold and bring it down slowly.

Step-4: Repeat the process for next reps.



Rest-60 seconds

  1. Barbell Shrugs


This one is the most important exercise for your trapezius muscle (traps). Save this exercise for the end of your shoulder workout routine.

This exercise isolates your trapezius muscle and leaves a major impact on it. It’s a must exercise to have strong traps.

Step-1: Hold the barbell in accordance with your shoulder width and bend your knees a little.

Step-2: Lift the barbell using your trapezius muscle and NOT your forearms, bringing it to the waist level.

Step-3: Give a hold of at least 3 seconds while you are up and slowly bring the barbel down.

Step-4: Repeat the process for next reps.



Rest: 60 seconds


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