If you're looking to build shoulders that turn heads, you’ve come to the right place. Strong, broad shoulders aren’t just about aesthetics—they’re crucial for upper body strength, posture, and even injury prevention. The good news? You don’t need a crazy complicated routine to see results. Just a few key exercises done right can make all the difference.
Overhead Press (Barbell or Dumbbell)
The overhead press is the king of shoulder exercises—no debate. Whether you go with a barbell or dumbbells, this move targets all three heads of the deltoid while also engaging your traps, triceps, and core for stability.
How to do it right: Stand with feet shoulder-width apart, grip the bar or dumbbells at shoulder height, and press straight up until your arms are fully extended. Lower with control—no dropping the weight like it’s hot. If you’re using dumbbells, they allow for a greater range of motion, which can help even out strength imbalances.
Lateral Raises
Want that wide-shouldered, superhero look? Lateral raises are your best friend. This isolation move zeroes in on the medial deltoids, the part of your shoulders that gives you that coveted V-taper.
Pro tip: Keep a slight bend in your elbows and lift the dumbbells out to the sides until they reach shoulder height. Avoid swinging—your shoulders should be doing the work, not momentum. And don’t go too heavy; form trumps ego here.
Face Pulls
Most people neglect their rear delts, but face pulls fix that problem while also improving shoulder health. This exercise strengthens the often-overlooked posterior deltoids and helps counteract the hunched-over posture from too much bench pressing or desk work.
How to nail it: Set a cable machine at chest height, grab the rope attachment, and pull it toward your face while flaring your elbows out. Squeeze your shoulder blades together at the end of the movement. Think of it like you’re trying to show off your best double biceps pose.
Arnold Press
Thanks to the Austrian Oak himself, this twist on the classic dumbbell press adds extra range of motion to hit all parts of the deltoid. It’s a killer for both size and mobility.
Execution: Start with the dumbbells at shoulder height, palms facing you. As you press up, rotate your wrists so your palms face forward at the top. Lower them back down with the same rotation. It’s smooth, controlled, and way more effective than your standard press if you want well-rounded shoulders.
Upright Rows
Upright rows are controversial (some say they can irritate the shoulders), but when done correctly, they’re fantastic for targeting the traps and lateral delts. The key is using a moderate weight and keeping the movement controlled.
Do it safely: Grab a barbell or dumbbells with a shoulder-width grip, pull the weight up close to your body until it reaches chest level, then lower slowly. If you feel any pinching in your shoulders, switch to a wider grip or skip this one altogether—there are plenty of other options.
Bonus: Shrugs for the Traps
Okay, technically not a shoulder exercise, but big traps make your shoulders look even more impressive. Grab some heavy dumbbells or a barbell and shrug like you just heard the juiciest gossip. Hold at the top for a second to really feel the burn.
Final Thoughts
Building strong, broad shoulders isn’t about throwing around the heaviest weights—it’s about smart training, consistency, and giving those delts the attention they deserve. Mix these exercises into your routine, focus on form, and watch your shoulders grow. And hey, if you start outgrowing your shirts, don’t say we didn’t warn you.
