Understand what makes a great shoulder workout
If you want the best shoulder exercises for building muscle, you need more than a few random moves. A strong shoulder routine should train all three heads of your deltoids, your traps, and the smaller stabilizing muscles that keep your joints healthy.
Your key shoulder muscle groups include:
- Front (anterior) delts, help with pressing and lifting in front of you
- Side (medial) delts, create that “capped” shoulder width
- Rear (posterior) delts, balance the shoulder and support posture
- Rotator cuff and upper back, keep the shoulder joint stable and reduce injury risk
A well rounded program targets all of these from different angles. According to the American Academy of Orthopaedic Surgeons, strengthening the muscles that support your shoulder improves joint stability, helps relieve pain, and prevents further injury.
Before you dive into the best shoulder exercises below, keep two ideas in mind:
- Train smart volume. Beginners usually do well with about 9 to 15 sets per week for shoulders, spread over one or two workouts.
- Progress gradually. Add weight or reps only when you can move through the full range with good form and no pain.
Now let us walk through 10 of the most effective shoulder movements and how to use them.
1. Standing dumbbell shoulder press
The standing dumbbell press is often considered the best single exercise for building shoulder strength. It works your front and side delts while forcing your core, hips, and legs to stabilize you. Standing instead of sitting also allows your shoulder blades to move more naturally, which helps reduce the risk of impingement.
How to do it
- Stand with feet about hip width apart, dumbbells at shoulder height, palms facing forward or slightly in.
- Brace your core and glutes and keep ribs stacked over hips.
- Press the weights overhead until your arms are almost straight, without shrugging your shoulders toward your ears.
- Lower slowly until your elbows reach about ear level, not much lower, to protect the joint.
Sets, reps, and tips
- Try 3 sets of 6 to 10 reps with 60 to 90 seconds rest.
- Keep your lower back from arching by squeezing your glutes and lightly tucking your pelvis.
- If your shoulders feel pinched, turn your palms slightly in so your arms form more of a “Y” than a straight line.
A 2024 guide in Men’s Health UK highlights the standing dumbbell press as a fundamental move for building broad shoulders and whole body stability, partly because it requires full body tension through the lift.
2. Dumbbell push press
If you want more power and the ability to handle heavier loads, the push press is one of the best shoulder exercises to add. You use your legs to help drive the weights overhead, which lets you do more reps or more weight than a strict press.
How to do it
- Stand as you would for a shoulder press, dumbbells at your shoulders.
- Dip your knees and hips slightly, keeping your chest tall.
- Drive hard through your feet and legs as you press the weights overhead in one smooth movement.
- Control the weights back down to the starting position.
Sets, reps, and tips
- Try 3 to 4 sets of 4 to 6 reps with 90 to 120 seconds rest.
- Think “legs start the movement, shoulders finish it.”
- Keep your core tight so your spine does not sway or overarch.
Because the push press uses both upper and lower body, it can help you build strength quickly and recruit more muscle overall.
3. Dumbbell lateral raise
For wider shoulders, the lateral raise is essential. This isolation move targets your side delts, which give your upper body that broader, more athletic shape.
How to do it
- Stand tall with a light dumbbell in each hand, arms by your sides, palms facing your body.
- With a slight bend in your elbows, raise your arms out to your sides until your hands reach shoulder height.
- Pause briefly, then lower slowly with control.
Sets, reps, and tips
- Start with 3 to 4 sets of 10 to 15 reps, resting about 60 seconds.
- Lead with your elbows, not your wrists, to keep tension on the delts.
- Stop at about shoulder height and do not swing your torso to lift the weight.
Men’s Health UK recommends slow, controlled lateral raises to keep momentum out of the movement and maximize muscle engagement.
4. Dumbbell front raise
The front raise focuses on your anterior delts, which play a big role in pressing strength and the rounded front of the shoulder.
How to do it
- Stand with dumbbells in front of your thighs, palms facing your legs.
- Keeping your arms slightly bent, raise one or both dumbbells in front of you to about shoulder height.
- Pause for a second at the top, then lower under control.
Sets, reps, and tips
- Aim for 3 to 4 sets of 10 to 12 reps with about 60 seconds rest.
- Do not lift higher than eye level and avoid swinging the weights.
- If your shoulders feel stressed, alternate arms rather than lifting both at once.
This move is often used to build foundational strength that carries over to overhead presses and bench presses.
5. Rear delt row or reverse fly
Rear delt work is easy to skip, but it is critical for shoulder health and balanced development. Rear delt rows and reverse flyes target the back of your shoulders along with the upper back muscles that support good posture.
How to do a rear delt row
- Hold dumbbells with palms facing each other and hinge forward at your hips until your torso is almost parallel to the floor.
- Let the weights hang under your shoulders.
- Row the dumbbells out and slightly back, aiming toward the sides of your ribcage, not directly up.
- Squeeze your shoulder blades gently together, then lower slowly.
Sets, reps, and tips
- Try 3 sets of 10 to 15 reps with 60 to 90 seconds rest.
- Keep your neck in line with your spine, gaze a few feet in front of you.
- Focus on moving from your shoulder and upper back, not your biceps.
Research on rear delt rows shows that they activate the rear and middle delts very efficiently, often better than some press variations and upright rows, which makes them a smart choice if you want more shoulder growth per rep.
6. Face pull
Face pulls are one of the best shoulder exercises for balancing all the pressing you probably do. They strengthen your rear delts, upper traps, and external rotators, which support your rotator cuff and help your shoulders sit in a healthier position.
How to do it
- Attach a rope handle to a cable at about upper chest or face height.
- Grab the rope with both hands, thumbs pointing toward you. Step back until there is tension.
- Pull the rope toward your face, spreading your hands apart as you pull, and keep your elbows high.
- Pause with the rope near your nose or forehead, then return slowly.
Sets, reps, and tips
- Do 3 sets of 12 to 15 reps with about 60 seconds rest.
- Think “elbows out, hands apart” for proper shoulder rotation.
- Keep your ribs down and avoid leaning back to move more weight.
Face pulls also show up in many shoulder prehab routines because they train scapular control and external rotation, both important for long term shoulder health.
7. Arnold press
The Arnold press, popularized by Arnold Schwarzenegger, is a shoulder press variation that hits both the front and side delts through a longer range of motion. It can feel more joint friendly than some straight overhead presses because you rotate your arms through the movement.
How to do it
- Sit or stand with dumbbells in front of your chest, palms facing you, elbows close to your torso.
- Start the press by rotating your palms outward as you push the weights overhead.
- Finish with palms facing forward at the top.
- Reverse the motion as you lower, rotating your palms back toward your chest.
Sets, reps, and tips
- Use 3 sets of 8 to 12 reps with 60 to 90 seconds rest.
- Move smoothly through the rotation and avoid jerking at the bottom or top.
- Use slightly lighter weights than your normal shoulder press.
This variation is often highlighted because it targets the front and medial delts effectively while keeping the movement friendly to the joint for many lifters.
8. Upright row (EZ bar or dumbbells)
When done with good form and moderate weight, the upright row is a powerful way to hit your side delts and upper traps. Many people prefer an EZ bar or dumbbells for a more natural grip.
How to do it
- Stand tall holding an EZ bar or dumbbells in front of your thighs, palms facing your body.
- Pull the weight up your body, leading with your elbows and keeping them slightly wider than your hands.
- Lift only to about lower chest or upper ribcage level.
- Lower with control.
Sets, reps, and tips
- Try 3 sets of 8 to 12 reps with 60 to 90 seconds rest.
- Use a shoulder width or slightly wider grip to keep the movement comfortable.
- Stop the set if you feel sharp pain at the top of the motion.
Use this carefully if you have a history of shoulder issues, and prioritize movements like lateral raises and rows if upright rows do not feel right for you.
9. Landmine press
The landmine press is a great option if straight overhead pressing irritates your shoulders. Because the bar moves on a diagonal path, it is often more comfortable while still challenging your delts, upper chest, and triceps.
How to do it
- Place one end of a barbell in a landmine attachment or securely in a corner.
- Hold the other end with both hands at your chest or with one hand at shoulder level.
- Stand in a staggered stance, core tight.
- Press the bar up and slightly forward until your arm is almost straight.
- Lower slowly back to the starting position.
Sets, reps, and tips
- Perform 3 sets of 8 to 12 reps per side with 60 to 90 seconds rest.
- Keep your ribs down and avoid leaning your torso too far back.
- Think about pushing “up and away” on a slight arc.
Landmine pressing is often recommended in shoulder programs because it lets you load pressing patterns without forcing your arms straight overhead.
10. Overhead carry
The overhead carry does not look like a traditional bodybuilding move, but it is one of the best shoulder exercises for building stability, grip strength, and core control. It strengthens the shoulder girdle isometrically, meaning your muscles work hard to hold a stable position.
A 2024 feature in Men’s Health UK notes that overhead carries engage stabilizing muscles that help your pressing durability and reduce injury risk over time.
How to do it
- Press one or two dumbbells overhead so your biceps are near your ears.
- Walk forward slowly while maintaining a tight core and steady breathing.
- Keep your shoulders packed down slightly, not shrugged up to your ears.
- Lower the weights carefully after each carry.
Sets, distance, and tips
- Walk for 20 to 40 seconds or about 20 to 30 meters per set.
- Do 3 to 4 carries with 60 to 90 seconds rest.
- Use moderate weight that challenges your stability but lets you maintain solid posture.
You can add overhead carries at the end of a session as a finisher or sprinkle them into full body workouts.
Warm up and protect your shoulders
Even the best shoulder exercises will not help if you keep getting hurt. A focused warm up and regular prehab can make a big difference in how your joints feel.
Warm up before lifting
The American Academy of Orthopaedic Surgeons suggests 5 to 10 minutes of light activity like walking or cycling before shoulder training to boost blood flow. Follow that with:
- Dynamic shoulder circles and arm swings
- Light band pull aparts or face pulls
- 1 to 2 warm up sets of your first exercise with lower weight
Add simple prehab work
A 2024 overview of shoulder prehab emphasizes exercises that improve:
- Lumbar stability, for example, side planks
- Thoracic mobility, for example, cat cow and wall angels
- Rotator cuff strength, for example, banded external and internal rotations
- Scapular control, for example, prone scapular squeezes and band pull aparts
Doing 2 to 3 sets of 10 to 15 reps of these moves 2 or 3 times per week can improve mobility and reduce injury risk over time.
How to put these exercises into a workout
You do not need all ten exercises in one session. Instead, rotate them and make sure you hit each major area weekly.
Sample beginner shoulder focused workout
Do this once per week or pair it with another upper body day:
- Standing dumbbell shoulder press, 3 x 8 to 10
- Rear delt row, 3 x 10 to 12
- Dumbbell lateral raise, 3 x 12 to 15
- Dumbbell front raise, 2 to 3 x 10 to 12
- Overhead carry, 3 x 20 to 30 seconds
Rest 60 to 90 seconds between sets. Keep total working sets around 9 to 12, especially if you also train shoulders when you do chest or back.
Progress safely
- Add 2 to 5 pounds only when you hit the top end of your rep range with clean form.
- Stop sets 1 to 2 reps before failure most of the time.
- If you feel sharp pain, especially in the front of the shoulder, back off and reassess your form or exercise choice.
Key takeaways
- The best shoulder exercises train all three deltoid heads, your traps, and your rotator cuff.
- Prioritize big compound moves like the standing dumbbell press, push press, and landmine press.
- Use isolation work like lateral raises, front raises, and rear delt rows to shape and balance your shoulders.
- Protect your joints with a short warm up, simple prehab, and gradual progression.
Start by choosing three or four of the exercises above for your next workout and focus on doing each rep with control. Over time, steady improvements in form and load will build the strong, well rounded shoulders you are after.
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