There are several reasons why someone might want to add shoulder workouts to their exercise routine. They may want to improve their appearance, enhance their performance in sports, or increase their strength.
Regardless of the reason, strengthening your shoulders can be highly beneficial.
When I first started my health and wellness journey, one of the challenges was deciding which exercises to do, especially during shoulder workouts.
I used to choose my workouts based on what other people at the gym were doing.
This usually meant doing a lot of lateral raises until I couldn't lift my arms anymore.
But don't worry, in this blog, I will cover some great shoulder exercises and workouts so that you can have effective shoulder workouts. That way, you won't be standing around doing the same exercises or just copying others like I used to do.
The Muscles Of Your Shoulders
When it comes to shoulder workouts, most people focus on three main muscles: the front (anterior) deltoids, the side (lateral) deltoids, and the rear (posterior) deltoids.
Your deltoids are the muscles of your shoulder.
These three muscles are typically the main focus in shoulder workouts. However, there are also smaller muscles called the rotator cuff muscles that lie underneath the deltoids. These muscles help stabilize your shoulders and maintain proper shoulder movement in any direction. Strong rotator cuff muscles are important for preventing shoulder injuries.
As we go through the different exercises and workouts, you'll know which part of your shoulder we're targeting.
Top Shoulder Exercises For Stronger Shoulders
As I mentioned, I will cover some of the best shoulder exercises for strong and healthy shoulders. Additionally, I'll provide ideas for full workouts that you can try for your next shoulder workout!
Let's start with the exercises:
Overhead Shoulder Press
Muscles Worked: Front Delts, Side Delts, Rear Delts
How To:
How To:
- Sit on a bench or stand upright with a dumbbell in each hand.
- Lift the dumbbells to either side of your head with your palms facing forward and your elbows out to the sides.
- Push the dumbbells overhead without touching them together.
- Slowly lower the dumbbells back to the starting position and repeat.
Arnold Press
Muscles Worked: Front Delts, Side Delts, Rear Delts
How To:
- Sit on a bench or stand upright with a dumbbell in each hand.
- Hold the dumbbells at your chest with your elbows pointing downward, forearms next to each other, and palms facing toward you.
- Rotate your elbows outward as you push the dumbbells overhead simultaneously.
- Lower the dumbbells to the starting position and repeat.
Upright Row
Muscles Worked: Front Delts, Side Delts, Rear Delts
How To:
- Grab an EZ bar at shoulder-width with an overhand grip and let it rest at your waist.
- Stand upright with your feet shoulder-width apart.
- Pull the EZ bar upright along the front of your body as your elbows flare out to the sides.
- Pause when the bar reaches neck height, then slowly release the weight back to your waist. Repeat.
Front Raises
Muscles Worked: Front Delts
How To:
- Grab a pair of dumbbells and stand upright with your feet shoulder-width apart.
- Hold the dumbbells on either side of your body with a neutral grip.
- Rotate your palms toward the floor as you raise your arms out in front of you.
- Pause for a second, then lower the dumbbells back to the starting position.
Lateral Raises
Muscles Worked: Side Delts
How To:
- Stand upright or sit on a bench with a dumbbell in each hand, down by your sides.
- Keep your elbows slightly bent.
- Lift the weights out to either side of your body until your arms are parallel to the floor.
- Pause for a moment, then slowly lower your arms back to the starting position.
Bent-Over Rear Delt Dumbbell Raise
Target Shoulder Muscles: Rear Delts, Rotator Cuff
How To:
- Grab a pair of dumbbells and space your feet shoulder-width apart.
- Hinge forward at your hips until your upper body is nearly parallel to the floor.
- Bend your elbows slightly and let the dumbbells hang in front of you.
- Raise your arms out to either side of your body, feeling a squeeze in your shoulder blades.
- Slowly lower the weights back to the starting position. Repeat.
Side-Lying Shoulder External Rotation With Dumbbell
Muscles Worked: Rotator Cuff
How To:
- Lay on your side with your upper arm lying on top of your body.
- Bend your upper arm at a 90-degree angle and hold a light dumbbell in your hand.
- Externally rotate your arm, bringing the dumbbell up and over your body while keeping your upper arm glued to your side.
- Squeeze and hold for a second, then slowly lower your arm back to the starting position. Repeat.
Ways To Mix Up Your Shoulder Workouts
I've already covered several shoulder exercises, but there are many more out there, each with different variations.
Here are some ways to switch up your shoulder workouts while still targeting your shoulder muscles:
Use Different Equipment
In the examples above, I used dumbbells to explain the movements. However, you can also use barbells, bands, machines, cables, or any other weighted equipment to add variety to your workouts. The choice of equipment may depend on what you have available.
Try Single Arm Versions
Performing shoulder workouts using one arm at a time can help isolate each shoulder and ensure they are proportionally developed. This approach can also prevent one shoulder from taking more of the load during exercises.
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