If you're looking to build a stronger, more defined upper body, nailing your shoulder workouts is key. Shoulders aren’t just about looking good in a tank top—they’re crucial for stability, posture, and overall upper-body strength. Whether you're aiming to press heavier weights or just want to avoid that dreaded "slouch," these five gym-tested shoulder exercises will help you level up your game.
Overhead Press (Barbell or Dumbbell)
The overhead press is the king of shoulder exercises—it targets your deltoids, triceps, and even your core for stability. If you're using a barbell, start with a weight that lets you maintain good form for 8-12 reps. Dumbbells are great too, especially if you want to correct muscle imbalances since each arm has to work independently. Keep your core tight, press straight up (not forward), and lower the weight with control.
Lateral Raises
Want those rounded, boulder shoulders? Lateral raises are your go-to. This move isolates the medial deltoids, giving your shoulders that wide, powerful look. Grab a pair of dumbbells, keep a slight bend in your elbows, and lift the weights out to the sides until they’re shoulder height. Avoid swinging—control is everything here. If you’re feeling spicy, try a drop set to really torch those delts.
Face Pulls
Shoulder health is just as important as size, and face pulls are a secret weapon for bulletproofing your rotator cuffs. Attach a rope to a cable machine at chest height, pull it toward your face (like you’re drawing a double-handed sword), and squeeze your shoulder blades together at the top. This exercise not only strengthens your rear delts but also helps counteract all that hunching over your phone.
Arnold Press
Thanks to the Terminator himself, this twist on the classic shoulder press adds extra range of motion to hit all three deltoid heads. Start with dumbbells at shoulder height, palms facing you, then press up while rotating your hands outward. Lower them back down with the same rotation. It’s a killer move for full shoulder development and way more fun than your standard press.
Rear Delt Fly (Reverse Pec Deck or Bent-Over)
Most people neglect their rear delts, but strong posterior shoulders are essential for balanced strength and injury prevention. On a reverse pec deck machine, adjust the handles so your arms are parallel to the floor, then squeeze your shoulder blades as you pull the weight back. No machine? No problem—grab dumbbells, hinge at the hips, and fly those weights up with control.
Bonus Tip: Don’t Skip Warm-Ups!
Before you dive into heavy pressing, spend a few minutes warming up your shoulders with light resistance bands or arm circles. Cold shoulders are injury magnets, and nobody wants to deal with a rotator cuff issue.
Mix these exercises into your routine 2-3 times a week, focus on form over ego-lifting, and watch your upper body transform. Strong shoulders aren’t built overnight, but with consistency, you’ll be repping out presses like a pro in no time.
