Looking to build stronger and broader shoulders that add that aesthetic look and boost your upper body strength, but you don’t know which shoulder exercises to pick? You’re in the right place. Whether you’re hitting the gym for aesthetic physique or aiming to improve your functional strength, training your shoulders the right way is essential.
But not all shoulder exercises can be equally beneficial. With so much conflicting advice out there, it can be tough to know which moves are truly worth your time. That’s why we’ve put together this guide to the top 10 shoulder exercises for muscle growth that actually work. All of these shoulder exercises are based on proven techniques and smart programming.
From classic presses to targeted isolation moves, these exercises are designed to hit every part of your deltoids (anterior, lateral and posterior deltoid) for balanced development and real results. So, ready to take your shoulder gains to the next level? Let’s have a look!
Shoulder exercises
1. Barbell Overhead Press
Primary Muscles Worked: Anterior deltoid, lateral deltoid, triceps
The barbell overhead press is a foundational compound movement for building strong, thick, and wide shoulders. It allows you to use heavy weight and target multiple muscle groups, especially the front delts and triceps. But you should avoid leaning back too much to protect your lower back. Use a belt if lifting heavy.
How to Do It:
- Grip the bar and hold it in front of you, slightly wider than shoulder-width.
- Press the bar overhead while keeping your core tight.
- Finally, in a controlled movement lower it back to the initial position.
2. Cable Lateral Raises
Primary Muscles Worked: Lateral deltoid
Cable lateral raises provide constant tension on the side delts, which can help improve hypertrophy compared to dumbbells alone.
How to Do It:
- Attach a single handle to the low pulley.
- Stand sideways to the machine and grasp the handle with the outside arm.
- Then raise the arm laterally to shoulder height and lower slowly.
3. Arnold Press
Primary Muscles Worked: Deltoids, triceps
Made famous by Arnold Schwarzenegger, this unique press hits all heads of the deltoid, especially the front and side. Use lighter weights until you master the rotation and movement control.
How to Do It:
- Start with dumbbells in front of you, palms facing you.
- As you press up, rotate your palms to face forward.
- Then reverse the motion on the way down.
4. Lateral Raises
Primary Muscles Worked: Lateral deltoid
Lateral raises are one of the most effective isolation exercises for developing width in the shoulders. To do it effectively, avoid using momentum. Use a slight pause at the top for maximum tension.
How to Do It:
- Stand with dumbbells at your sides.
- Raise your arms out to the sides until they are at shoulder height.
- Then lower down slowly.
5. Front Raises
Primary Muscles Worked: Delts, chest
This exercise targets the front of the shoulders and is best done with moderate weight and strict form.
How to Do It:
- Hold a dumbbell in each hand, palms facing down.
- Then raise your arms to your front to shoulder height.
- Lower with control.
6. Rear Delt Fly
Primary Muscles Worked: Posterior deltoid
Too often neglected, the rear delts are essential for shoulder balance and overall posture.
How to Do It:
- Bend at the hips, keeping a flat back.
- With dumbbells in hand, raise your arms out to the sides.
- Then squeeze your shoulder blades at the top and return to the initial poition.
You can also try doing this on a bench for more stability and less momentum.
7. Face Pulls
Primary Muscles Worked: Posterior deltoid, traps, rotator cuff
Face pulls are excellent for shoulder health and hitting the rear delts with minimal stress on your joints. Focus on squeezing the shoulder blades and keeping wrists in line with elbows.
How to Do It:
- Use a rope that is attachment on a cable machine at upper chest height.
- Pull the rope toward your forehead while keeping elbows high.
- Then slowly return to the initial position.
8. Upright Rows
Primary Muscles Worked: Lateral deltoid, traps
When done correctly, upright rows are great for upper trap and side delt development. When doing the movement avoid pulling too high to protect your shoulder joints.
How to Do It:
- Hold a barbell with an overhand grip.
- Then pull the bar up to chest level while keeping elbows above wrists.
- Slowly go back to the initial position.
9. Dumbbell Shrugs
Primary Muscles Worked: Shoulders, upper back
While not directly targeting the delts, shrugs are great for enhancing the appearance of broad, powerful shoulders. Avoid rolling your shoulders, the up and down motion is all you need.
How to Do It:
- Hold heavy dumbbells at your sides.
- Shrug your shoulders straight up.
- Then squeeze at the top and lower under control.
10. Pike Push-Ups
Primary Muscles Worked: Delts, triceps, upper back, upper chest
A bodyweight movement that mimics the overhead press, pike push-ups are perfect for home workouts or shoulder burnouts. You can elevate your feet during the exercise for more intensity and deltoid activation.
How to Do It:
- Start in a downward folded position.
- Lower your head toward the floor.
- Then push back up using your shoulders.
Programming Tips for Shoulder Growth
To maximize muscle growth, consider the following tips:
- Train shoulders 1–2 times per week with at least 48 hours between sessions for full recovery.
- Use a mix of compound and isolation movements to target all three heads of the deltoid.
- Use progressive overload by increasing weight, reps, or sets over time.
- Employ mind-muscle connection. Focus on feeling your shoulders working, especially during isolation exercises.
- Proper warm-up and mobility work are very important and can help prevent injury and improve overall performance.
Final Thoughts
Strong, well-developed shoulders do more than just enhance your physique. In fact, they improve your posture, boost performance, and reduce the risk of injury. By incorporating these top 10 shoulder exercises into your routine and training smart, you’ll be well on your way to impressive gains and strength.
But remember: consistency and proper form are more important than heavy weights or the number of reps. Stick to a balanced routine, track your progress, and you’ll see improvements in your shoulders in no time!
Now you can hit that next shoulder day with confidence! Also check out this article on 25 protein-rich foods to fuel your gains faster!
Disclaimer This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before beginning any exercise program, especially if you have any pre-existing health conditions or injuries.
