If you want to build bigger, stronger shoulders, the key is to incorporate a variety of shoulder exercises that target the front, side and rear deltoid muscles from multiple angles. By stressing the shoulder joint through its full range of motion with heavy weights, you can add impressive size and definition to your delts.
Below are seven of the most effective shoulder exercises for maximizing muscle growth. Perform these moves 2-3 times per week and focus on progressive overload to continually challenge those delts.
Overhead Press
The overhead press (aka military press) is a compound exercise that engages all three deltoid heads at once. To perform it:
- Stand holding a barbell at shoulder level with hands slightly wider than shoulder-width apart. Engage your core.
- Press the weight straight overhead, pushing your head forward slightly as the bar passes it.
- Lock your arms out at the top, squeezing your shoulders.
- Slowly lower back to the starting position with control.
Use a full range of motion on each rep. The overhead press builds serious mass across the front, side and rear deltoids when performed with heavy weight.
Lateral Raise
The lateral raise isolates the side deltoid muscles for rounder, fuller shoulders. To do it:
- Hold a dumbbell in each hand with palms facing in and arms extended by your sides.
- Maintaining a slight bend in the elbows, lift the weights straight out to the sides until your arms are parallel to the floor.
- Pause for a second at the top and feel the contraction in your side delts.
- Slowly lower the dumbbells back to the starting position with control.
Keep your torso stationary as you lift the weights – avoid swinging or leaning. Lateral raises really target the side delts when you use proper form.
Front Raise
The front raise works the front deltoids directly. Here’s how:
- Stand holding dumbbells in front of your thighs with an overhand grip, palms facing backward.
- Engaging your core, raise the dumbbells straight in front of you until your arms are parallel to the floor.
- Pause briefly, then slowly lower the weights back to the starting position with control.
Avoid swinging the weights up – use your front delts to lift them. The front raise builds mass in the anterior deltoids for thicker, stronger shoulders.
Arnold Press
Named after bodybuilding legend Arnold Schwarzenegger, this unique press works the entire shoulder complex:
- Hold dumbbells at shoulder level, palms facing forward. This is the starting position.
- Press the weights overhead while rotating your wrists so palms face forward at the top.
- From the top, lower the dumbbells out to the sides, keeping arms straight.
- Finally, rotate the wrists back to the starting position as you lower the weights back to shoulder level. That’s one rep.
The rotating movement of this exercise hits all three deltoid heads from multiple angles in one movement.
Face Pull
The face pull targets the posterior deltoids:
- Attach a rope handle to a high pulley cable. Grab the ends of the rope with palms down.
- Pull the rope toward your face, flaring elbows out to the side.
- Squeeze your shoulder blades together at the end range to fully engage the rear delts.
- Slowly return to the starting position.
Proper form is important – keep your torso stationary as you pull the rope. Face pulls strengthen the rear delts for greater shoulder mass.
Upright Row
The upright row works the side delts, traps and biceps:
- Hold a barbell with a close, overhand grip. Keep your arms extended and elbows tight to your sides.
- Lift the bar straight up toward your chin, leading with your elbows as you raise it.
- Squeeze your delts and traps at the top, then slowly lower back down with control.
Avoid excessive leaning or using momentum – stay upright and use your shoulders and traps to lift the weight. Upright rows are a staple exercise for complete shoulder development.
Shrugs
Shrugs directly target the trapezius muscles of the upper back and shoulders:
- Hold dumbbells by your sides with palms facing in. Keep a slight bend in the elbows.
- Raise your shoulders straight up toward your ears as high as possible.
- Hold the contracted position briefly, then slowly lower back down.
Focus on isolating the trap contraction by minimizing other body movement. Shrugs build thicker, more defined traps for that classic bodybuilder look.
Follow a structured workout routine that incorporates multiple shoulder exercises in the 8-15 rep range for 2-3 sessions per week. Focus on progressive overload by increasing the weight and/or reps over time to continually challenge those delts. Support your training by consuming sufficient protein, healthy fats and carbohydrates. By stressing your shoulders from multiple angles, you’ll build impressive muscle size and strength.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.