If you're looking to build bigger, stronger shoulders, you’ve come to the right place. A well-developed set of delts not only enhances your physique but also improves overall upper-body strength and stability. The key? Choosing the right exercises and executing them with proper form. Forget endless lateral raises—let’s dive into five killer shoulder workouts that actually deliver results.
Overhead Press (Barbell or Dumbbell)
The overhead press is the king of shoulder exercises. Whether you go with a barbell or dumbbells, this movement targets all three heads of the deltoid while also engaging your traps, triceps, and core for stability. Start with your hands slightly wider than shoulder-width, press the weight overhead, and lock out at the top. Lower with control—no dropping the weight like it’s hot. For variety, try the seated version to minimize cheating with your legs.
Arnold Press
Named after the GOAT himself, Arnold Schwarzenegger, this twist on the traditional dumbbell press adds extra range of motion to fry those front and side delts. Start with your palms facing you, then rotate them outward as you press up. The rotation increases time under tension, making your shoulders work harder. Just don’t go too heavy too soon—this one’s all about control.
Lateral Raises (But Do Them Right)
Lateral raises get a bad rap because most guys do them wrong. Swinging heavy dumbbells like pendulums won’t build your side delts—it’ll just wreck your shoulders. Instead, use lighter weights, keep a slight bend in your elbows, and lift until your arms are parallel to the floor. Squeeze at the top for a second before lowering slowly. Pro tip: Lean slightly forward to hit those rear delts a bit more.
Face Pulls
Strong shoulders aren’t just about pressing—you need balance to avoid injuries. Face pulls target the often-neglected rear delts while improving posture and shoulder health. Attach a rope to a cable machine at chest height, pull it toward your forehead, and squeeze your shoulder blades together. Keep it controlled—no yanking like you’re starting a lawnmower.
Upright Rows (With Caution)
Upright rows can be great for building your traps and delts, but they’re controversial because improper form can strain your shoulders. If you do them, use a moderate weight and keep the bar close to your body, pulling it up to just below your chin. Avoid flaring your elbows too wide—that’s a one-way ticket to impingement city.
Putting It All Together
For the best results, mix these exercises into your routine 2-3 times a week. Start with compound movements like overhead presses, then move to isolation work like lateral raises and face pulls. And remember—shoulders are small but mighty, so don’t skip the warm-up. A few light sets and dynamic stretches can save you from unnecessary aches.
Now hit the gym and give those delts the attention they deserve. Bigger, stronger shoulders aren’t built overnight, but with consistency and smart training, you’ll be turning heads in no time.
