If you’re looking to build shoulders that turn heads, you’ve come to the right place. Strong, sculpted delts aren’t just about aesthetics—they’re key for upper-body strength, better posture, and even injury prevention. Whether you're a gym newbie or a seasoned lifter, these five shoulder exercises will help you carve out those boulder-like delts while keeping things fun and effective.
Overhead Press (Barbell or Dumbbell)
The overhead press is the king of shoulder exercises—no debate. It targets all three deltoid heads (front, side, and rear) while also engaging your traps, triceps, and core for stability. If you want serious shoulder strength, this move is non-negotiable.
How to do it: Stand with feet shoulder-width apart, holding a barbell at collarbone height or dumbbells at shoulder level. Press the weight straight up until your arms are fully extended, then lower with control. Keep your core tight and avoid arching your back. Pro tip: If you’re using dumbbells, rotate your palms forward at the top for an extra squeeze.
Lateral Raises
Want those rounded, "capped" shoulders that pop in a tank top? Lateral raises are your best friend. This isolation move zeroes in on your medial delts, giving you that sought-after width.
How to do it: Hold dumbbells at your sides with a slight bend in your elbows. Lift the weights out to the sides until they reach shoulder height—no higher, or you’ll start recruiting your traps. Lower slowly to maximize tension. Bonus points for pretending you’re a T-rex to keep your form strict (no cheating with momentum!).
Face Pulls
Most people neglect their rear delts, which is a big mistake if you want balanced shoulders and injury-free training. Face pulls strengthen the often-overlooked posterior deltoids while also improving shoulder mobility and posture.
How to do it: Attach a rope to a cable machine at chest height. Grab the rope with both hands, step back to create tension, and pull it toward your forehead while flaring your elbows out. Squeeze your rear delts at the top, then slowly return to the starting position. Think of it like you’re trying to give the machine a double high-five.
Arnold Press
Named after the GOAT himself, the Arnold press is a killer variation that hits all three delt heads with a twist—literally. The rotational movement adds an extra challenge, making it perfect for muscle growth and mobility.
How to do it: Sit on a bench with dumbbells at shoulder height, palms facing you. As you press the weights overhead, rotate your hands so your palms face forward at the top. Reverse the motion on the way down. It’s like a regular shoulder press but with a little Schwarzenegger flair.
Upright Rows
Upright rows are a controversial but effective move for building thick, powerful delts—just be careful with your form to avoid unnecessary strain on your shoulders. This compound exercise works your traps and medial delts, giving you that rugged, mountain-climber look.
How to do it: Hold a barbell or dumbbells with an overhand grip, hands slightly narrower than shoulder-width. Pull the weight straight up along your torso, leading with your elbows until the bar reaches chin level. Lower with control, and avoid shrugging at the top (we’re targeting shoulders, not traps).
Final Tips for Shoulder Domination
Now go hit those delts like they owe you money—your future self (and your future tank-top collection) will thank you.
