Shoulders Exercises
Shoulders exercises target the muscles responsible for arm movement, stability, and strength in pressing and lifting actions. Strong shoulders improve posture, enhance upper-body performance, and help protect the joints during training and everyday activities.
Upward Stretch
Extend both hands straight above your head, palms touching. Slowly push your hands up and back, keeping your back str...
Two-Arm Kettlebell Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead...
Two-Arm Kettlebell Jerk
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hi...
Two-Arm Kettlebell Military Press
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hi...
Upright Barbell Row
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top...
Standing Two-Arm Overhead Throw
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball de...
Straight Raises on Incline Bench
Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick...
Standing Low-Pulley Deltoid Raise
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single...
Standing Military Press
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the bar...
Standing Palm-In One-Arm Dumbbell Press
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other ...
How to Train Shoulders Effectively
The shoulder muscles play a key role in almost every upper-body movement, including pressing, lifting, pushing, and stabilizing the arms. They allow the arms to move in multiple directions while keeping the shoulder joint secure. Weak shoulders can lead to poor posture, limited mobility, and a higher risk of injury.
To train shoulders effectively, focus on balanced development of all shoulder heads using controlled movements and proper technique. Combining compound presses with isolation exercises helps build strength while maintaining joint stability. Avoid excessive weight and prioritize smooth, controlled repetitions.
A balanced shoulders workout often includes:
- Pressing movements: overhead presses, dumbbell shoulder presses
- Lateral work: lateral raises, cable side raises
- Rear-delt exercises: reverse flyes, face pulls
Form Tips for Shoulder Training
- Keep movements controlled and avoid swinging the weights.
- Do not lock out the elbows aggressively during presses.
- Maintain good posture with the core engaged.
- Use a full but comfortable range of motion.
Common Questions
How often should shoulders be trained?
Shoulders can be trained 1–2 times per week, depending on overall upper-body training volume.
Are shoulders prone to injury?
Yes. Proper form, balanced training, and controlled loading are essential for shoulder health.