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.
Arm Circles
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (...
Arnold Dumbbell Press
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with you...
Anti-Gravity Press
Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick...
Alternating Kettlebell Press
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hi...
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight. Grasp the cables and hold them at should...
Alternating Deltoid Raise
In a standing position, hold a pair of dumbbells at your side. Keeping your elbows slightly bent, raise the weights d...
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.