NEGLECT YOUR SHOULDERS at your own peril. Sharpening up the top of your physique is the key to achieving the coveted V-shape, and no amount of running, sit-ups or squats is going to give you shoulders worth writing home about.
Strengthening your shoulders isn’t just about aesthetics either. Stronger shoulders will help improve your form during other exercises and also boost your PRs for compound lifts, as your muscles work in tandem.
There’s also the pain relief factor. According to a study published in the International Journal of Sports Physical Therapy, participants with rotator cuff-related shoulder pain had less pain and better function after just three-weeks of daily shoulder exercises.
Whether you’re looking to build broad, powerful shoulders or simply improve your upper body’s mobility, finding the most efficient exercises is essential. Below, we break down the 13 best shoulder exercises to target all three deltoid heads – front, side and rear – along with key stabilizing muscles.
What are the best shoulder exercises?
1. Overhead press (barbell or dumbbell)
The overhead press is a fundamental compound movement that builds strength and size in the entire shoulder complex. Whether performed with a barbell or dumbbells, this move engages the front delts, side delts and triceps.
How to do it:
Stand with feet shoulder-width apart, core braced.
Press the weight overhead while keeping your elbows slightly in front of your body.
Lower the weight slowly and repeat.
2. Arnold press
Named after the world’s most famous Arnold (yes, Schwarzenegger), this variation of the overhead press increases range of motion and hits all three heads of the deltoids.
How to do it:
Start with dumbbells at shoulder height, palms facing you.
Rotate your hands outward as you press the weights overhead.
Reverse the motion and return to the start.
3. Lateral raises
Lateral raises are excellent for isolating the side delts, giving your shoulders a wider appearance.
How to do it:
Hold dumbbells at your sides with a slight bend in your elbows.
Raise the weights to shoulder level without using momentum.
Lower slowly and repeat.
4. Front raises
Front raises primarily target the anterior deltoid, helping with pressing strength and aesthetics.
How to do it:
Hold dumbbells in front of your thighs with palms facing down.
Raise the weights to shoulder height while keeping your arms straight.
Lower slowly and repeat.
5. Face pulls
This exercise strengthens the rear delts and improves shoulder stability, reducing the risk of injury.
How to do it:
Use a rope attachment on a cable machine, pulling it toward your face.
Keep elbows high and squeeze your shoulder blades together.
Slowly return to the starting position.
6. Upright rows
Upright rows emphasise the side delts and traps, making them a great addition to any shoulder workout.
How to do it:
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Hold a barbell or dumbbells with a close grip.
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Pull the weight up to your chest, keeping your elbows higher than your hands.
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Lower the weight under control.
7. Rear delt flyes
This exercise isolates the rear delts, crucial for balanced shoulder development.
How to do it:
Sit at a pec deck machine in reverse or use dumbbells for a bent-over variation.
Keep a slight bend in your elbows and squeeze your shoulder blades together at the top.
8. Dumbbell shrugs
Shrugs target the traps, which play a role in shoulder movement and overall upper-body strength.
How to do it:
Hold dumbbells at your sides and shrug your shoulders up as high as possible.
Lower slowly and repeat.
9. Landmine press
This unilateral movement strengthens the shoulders while improving core stability.
How to do it:
Secure a barbell in a landmine attachment.
Press the bar forward and upward with one hand while keeping your core engaged.
10. Single-arm cable lateral raises
A controlled variation of the lateral raise, this exercise allows for constant tension on the deltoid.
How to do it:
Use a low pulley cable machine with a single handle.
Raise the cable out to the side to shoulder height.
Lower slowly and repeat.
11. Pike pushups
A bodyweight alternative to the overhead press, pike push-ups emphasize shoulder strength and endurance.
How to do it:
Assume a downward dog position with hands slightly wider than shoulder-width.
Lower your head toward the ground and push back up.
12. Seated dumbbell press
Similar to the overhead press but performed seated for better isolation and stability.
How to do it:
Sit upright with dumbbells at shoulder height.
Press overhead while keeping your back against the bench.
13. Y raises
This movement targets the entire shoulder complex while improving shoulder stability and mobility.
How to do it:
Hold light weights and raise your arms into a ‘Y’ shape while keeping your core engaged.
Lower slowly and repeat.
