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.
Standing Palms-In Dumbbell Press
Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet shou...
Standing Dumbbell Press
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the e...
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at t...
Standing Front Barbell Raise Over Head
To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer th...
Standing Alternating Dumbbell Press
Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elb...
Standing Barbell Press Behind Neck
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a r...
Standing Bradford Press
Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked acr...
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight. Take a wide grip on the bar and unhook the weight, removing ...
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell a...
Single Dumbbell Raise
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arm...
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.