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.
Bradford/Rocky Presses
Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your gri...
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you. While keeping your...
Bent Over Low-Pulley Side Lateral
Select a weight and hold the handle of the low pulley with your right hand. Bend at the waist until your torso is nea...
Barbell Shoulder Press
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab t...
Battling Ropes
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, t...
Barbell Incline Shoulder Raise
Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the...
Barbell Rear Delt Row
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your b...
Band Pull Apart
Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement b...
Backward Medicine Ball Throw
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown agai...
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack. Grab the band by the handles and stand back so that th...
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.