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.
Chair Upper Body Stretch
Sit on the edge of a chair, gripping the back of it. Straighten your arms, keeping your back straight, and pull your ...
Circus Bell
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the...
Clean and Jerk
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips ...
Clean and Press
Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hi...
Cable Seated Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in pe...
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights....
Car Drivers
While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be fac...
Cable Internal Rotation
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable at...
Cable Rear Delt Fly
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head. Grab the l...
Cable Rope Rear-Delt Rows
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. A...
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.