The 10 Best Shoulder Exercises

Strong shoulders are essential for overall upper body strength, stability, and aesthetics. They play a key role in pressing movements, support proper posture, and contribute to a well-balanced physique. Whether you’re lifting weights, playing sports, or performing daily activities, well-developed shoulders improve performance and reduce the risk of injury.

The shoulder muscles, or deltoids, consist of three heads: the anterior (front), lateral (side), and posterior (rear). Training all three ensures balanced development, enhances mobility, and strengthens the surrounding muscles that support the shoulder joint. This helps prevent common issues like rounded shoulders and shoulder impingements while improving overall function.

Including a mix of compound and isolation exercises in your routine allows for complete shoulder development. Compound movements like the overhead press build strength and power, while isolation exercises such as lateral and rear delt raises target specific areas for definition and balance.

This article covers the 10 best shoulder exercises to help you build stronger, more defined shoulders. Each exercise includes step-by-step instructions, key tips, and recommended sets and reps to maximize results.

The 10 Best Shoulder Exercises

1. Barbell Overhead Press

The barbell overhead press is one of the best exercises for building shoulder strength and size. It primarily targets the anterior delts while also engaging the lateral delts, triceps, and upper chest. As a compound movement, it improves overall pressing strength and enhances upper body stability. Incorporating this exercise into your routine helps develop a stronger, more powerful upper body.

How To Perform

1. Stand with your feet shoulder-width apart and grip the barbell slightly wider than shoulder-width.
2. Lift the bar off the rack and hold it at shoulder height with your elbows slightly in front of the bar.
3. Engage your core, keep your back straight, and press the bar overhead until your arms are fully extended.
4. Lower the bar back to shoulder height in a controlled manner.
5. Repeat for the desired number of reps.

Tips

• Keep your core engaged to prevent excessive lower back arching.
• Move your head slightly back as you press, then return to a neutral position.
• Maintain a straight bar path by pressing the bar upward in a smooth motion.
• Avoid locking out your elbows to keep constant tension on the muscles.
• Start with lighter weights to perfect your form before progressing to heavier loads.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	60-90 sec
Intermediate	4	8-10	60-90 sec
Advanced	4-5	4-6	90-120 sec

2. Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a controlled and effective exercise for building shoulder strength and size. By sitting, you eliminate momentum, forcing the shoulders to work harder. This exercise primarily targets the anterior and lateral delts while also engaging the triceps. It allows for a greater range of motion compared to a barbell press, helping with balanced muscle development.

How To Perform

1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing forward.
2. Engage your core and press the dumbbells straight up until your arms are fully extended.
3. Slowly lower the dumbbells back to shoulder height in a controlled motion.
4. Repeat for the desired number of reps.

Tips

• Keep your back firmly against the bench to maintain proper posture.
• Avoid locking out your elbows at the top to keep tension on the shoulders.
• Control the weight throughout the movement—avoid using momentum.
• Use a neutral grip (palms facing each other) if you have shoulder discomfort.
• Start with a manageable weight and gradually increase resistance as you build strength.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	45-60 sec
Intermediate	4	8-10	60 sec
Advanced	4-5	6-8	60-90 sec

3. Dumbbell Shoulder Press

The dumbbell shoulder press is a versatile exercise that helps build overall shoulder strength and size. Unlike the barbell press, using dumbbells allows for a greater range of motion and improves muscle balance by forcing each shoulder to work independently. This exercise primarily targets the anterior and lateral delts while also engaging the triceps for support. It can be performed seated or standing, making it a flexible option for any training program.

How To Perform

1. Hold a dumbbell in each hand at shoulder height with palms facing forward.
2. Engage your core, keep your back straight, and press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height in a controlled motion.
4. Repeat for the desired number of reps.

Tips

• Avoid using momentum to lift the dumbbells—focus on strict form.
• Keep your elbows slightly in front of your body to reduce shoulder strain.
• If standing, keep a slight bend in your knees for better stability.
• If seated, keep your back firmly against the bench for support.
• Use a neutral grip (palms facing each other) if you have shoulder discomfort.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	45-60 sec
Intermediate	4	8-10	60 sec
Advanced	4-5	6-8	60-90 sec

4. Arnold Press

The Arnold Press is a dynamic variation of the traditional shoulder press, named after Arnold Schwarzenegger. This exercise engages all three heads of the deltoid—anterior, lateral, and posterior—due to its rotational movement. The increased range of motion helps improve muscle activation, making it an excellent exercise for building stronger, well-rounded shoulders.

How To Perform

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you.
2. As you press the dumbbells overhead, rotate your palms outward so they face forward at the top.
3. Fully extend your arms, but avoid locking out your elbows.
4. Reverse the movement by lowering the dumbbells back to shoulder height while rotating your palms back toward you.
5. Repeat for the desired number of reps.

Tips

• Perform the rotation smoothly to prevent unnecessary joint stress.
• Engage your core to maintain a stable and upright posture.
• Use a moderate weight to maintain control throughout the movement.
• Avoid rushing the exercise—slow and controlled reps maximize muscle activation.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	45-60 sec
Intermediate	4	8-10	60 sec
Advanced	4-5	6-8	60-90 sec

5. Z Press

The Z Press is a seated overhead press that eliminates back support, requiring greater core engagement and shoulder stability. By sitting on the floor with legs extended, this exercise prevents the use of leg drive, forcing the shoulders and core to do all the work. It primarily targets the anterior and lateral delts while also improving posture and mobility.

How To Perform

1. Sit on the floor with your legs extended straight in front of you and hold a barbell or dumbbells at shoulder height.
2. Engage your core and keep your chest tall as you press the weight overhead.
3. Fully extend your arms while keeping the barbell or dumbbells in line with your ears.
4. Lower the weight back to the starting position in a controlled motion.
5. Repeat for the desired number of reps.

Tips

• Keep your legs straight and avoid bending your knees.
• Maintain an upright posture to prevent leaning back.
• Start with lighter weights to develop proper form and stability.
• If you struggle with mobility, try the exercise with dumbbells before progressing to a barbell.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	8-10	60-90 sec
Intermediate	4	6-8	60-90 sec
Advanced	4-5	4-6	90-120 sec

6. Upright Row

The upright row is an effective exercise for developing the lateral delts, upper traps, and rhomboids. It helps create broader shoulders and improves pulling strength. This movement is often used by bodybuilders and athletes to enhance shoulder definition and upper-body power. Proper form is crucial to avoid unnecessary strain on the shoulders.

How To Perform

1. Stand with your feet shoulder-width apart and hold a barbell or dumbbells with an overhand grip, hands slightly closer than shoulder-width.
2. Pull the weight up toward your chest, keeping your elbows higher than your wrists.
3. Pause at the top when the weight reaches mid-chest level.
4. Lower the weight back down in a controlled motion.
5. Repeat for the desired number of reps.

Tips

• Keep the bar close to your body throughout the movement.
• Avoid pulling the weight too high, as this can strain the shoulder joints.
• Engage your core to maintain stability.
• If you experience discomfort, try using dumbbells or a wider grip to reduce shoulder strain.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	45-60 sec
Intermediate	4	8-10	60 sec
Advanced	4-5	6-8	60-90 sec

7. Dumbbell Lateral Raise

The dumbbell lateral raise is one of the best isolation exercises for building broader shoulders. It specifically targets the lateral delts, which contribute to shoulder width and definition. Since this exercise doesn’t involve assistance from other muscles, it’s important to use controlled movements to maximize effectiveness.

How To Perform

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
2. Keep a slight bend in your elbows and raise the dumbbells to shoulder height, leading with your elbows.
3. Pause at the top, then slowly lower the dumbbells back to the starting position.
4. Repeat for the desired number of reps.

Tips

• Use light to moderate weight to maintain proper form and prevent swinging.
• Keep your torso still—avoid using momentum.
• Raise the dumbbells slightly forward instead of directly to the side to reduce shoulder strain.
• Focus on slow, controlled reps for maximum muscle activation.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	30-45 sec
Intermediate	4	10-12	30-45 sec
Advanced	4-5	8-10	45-60 sec

8. Dumbbell Front Raise

The dumbbell front raise is an isolation exercise that targets the anterior delts, which play a key role in pressing movements and overall shoulder development. This exercise helps enhance shoulder definition and strength, making it beneficial for athletes and lifters looking to improve their overhead pressing performance.

How To Perform

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
2. Keep a slight bend in your elbows and raise the dumbbells directly in front of you to shoulder height.
3. Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
4. Repeat for the desired number of reps.

Tips

• Use a controlled motion to avoid swinging the weights.
• Keep your core engaged and avoid leaning back.
• Raise the dumbbells slightly in front of your body instead of straight out to reduce shoulder strain.
• Avoid using excessively heavy weights—focus on controlled, high-rep sets for best results.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	30-45 sec
Intermediate	4	10-12	30-45 sec
Advanced	4-5	8-10	45-60 sec

9. Rear Delt Raise

The rear delt raise is an isolation exercise that targets the posterior delts, helping to balance shoulder development. Strengthening the rear delts improves posture, enhances shoulder stability, and reduces the risk of shoulder injuries. Since the rear delts are often underdeveloped compared to the front and lateral delts, incorporating this exercise into your routine is essential for a well-rounded physique.

How To Perform

1. Hold a dumbbell in each hand with a neutral grip and hinge at the hips so your torso is nearly parallel to the floor.
2. Keep a slight bend in your elbows and raise the dumbbells out to the sides until they reach shoulder height.
3. Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
4. Repeat for the desired number of reps.

Tips

• Keep your back flat and avoid rounding your shoulders.
• Use light to moderate weight to maintain strict form.
• Focus on squeezing your rear delts at the top of the movement.
• Perform slow, controlled reps to maximize muscle activation.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	30-45 sec
Intermediate	4	10-12	30-45 sec
Advanced	4-5	8-10	45-60 sec

10. Cable Face Pull

The cable face pull is an excellent exercise for targeting the rear delts, traps, and upper back. It helps improve shoulder stability, posture, and overall shoulder health. Face pulls are particularly beneficial for counteracting the effects of poor posture and forward shoulder rounding, making them a must-have in any shoulder or upper-body workout routine.

How To Perform

1. Attach a rope handle to a cable machine at about face height.
2. Grab the rope with both hands using an overhand grip and step back to create tension.
3. Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.
4. Slowly return to the starting position with control.
5. Repeat for the desired number of reps.

Tips

• Keep your core engaged and avoid leaning back.
• Focus on squeezing your rear delts and upper back at the top of the movement.
• Avoid using momentum—perform each rep with control.
• Use a moderate weight to ensure proper form and full range of motion.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	30-45 sec
Intermediate	4	10-12	30-45 sec
Advanced	4-5	8-10	45-60 sec

Conclusion

Incorporating these 10 best shoulder exercises into your training routine will help you build stronger, more defined shoulders while improving overall upper-body strength and stability. Each exercise targets different areas of the deltoids, ensuring well-rounded development for both size and function. Strengthening the shoulders also enhances posture, reduces the risk of injury, and improves performance in pressing and pulling movements.

To maximize your results, proper form is crucial. Performing each exercise with controlled movements and full range of motion will activate the right muscles while minimizing strain on the joints. Additionally, progressive overload—gradually increasing weight, reps, or intensity—is essential for continuous improvement.

A balanced shoulder workout program should include a mix of compound and isolation exercises to develop all three heads of the deltoids evenly. Avoid overtraining by allowing adequate rest and recovery between sessions.

Finally, consistency is key. Whether you’re a beginner or an experienced lifter, sticking to a structured shoulder routine and focusing on steady progress will lead to stronger, healthier, and more well-defined shoulders over time.

Beginner Shoulder Workout Program

This beginner-friendly shoulder workout targets all three heads of the deltoids (anterior, lateral, and posterior) while improving strength, stability, and muscle endurance. The program includes a mix of compound and isolation exercises to ensure balanced development. Perform this workout twice per week, with at least 48 hours of rest between sessions.

Workout Plan

Warm-Up (5-10 Minutes)

• Arm Circles – 2 sets of 15 reps (forward & backward)
• Band Pull-Aparts – 2 sets of 12 reps
• Shoulder Dislocates with Resistance Band – 2 sets of 10 reps

Main Workout

Exercise	Sets	Reps	Rest Time
Seated Dumbbell Shoulder Press	3	10-12	60 sec
Dumbbell Lateral Raise	3	12-15	45 sec
Dumbbell Front Raise	3	12-15	45 sec
Rear Delt Raise	3	12-15	45 sec
Cable Face Pull	3	12-15	45 sec

Cool Down & Mobility (Optional)

• Shoulder Stretch – Hold for 20-30 sec per arm
• Wall Angels – 2 sets of 10 reps
• Cat-Cow Stretch – 2 sets of 10 reps

Additional Tips for Beginners

• Start with light weights to focus on form before increasing resistance.
• Control each rep and avoid using momentum, especially in lateral and front raises.
• Progress gradually by adding more weight or reps as strength improves.
• Maintain proper posture throughout exercises to prevent unnecessary strain.
• Listen to your body and stop if you experience any sharp pain.

Advanced Shoulder Workout Program

This advanced shoulder workout is designed to build maximum strength, size, and definition by targeting all three heads of the deltoids (anterior, lateral, and posterior) with a combination of heavy compound lifts and high-rep isolation movements. It also includes stability work to enhance shoulder durability and prevent injuries. Perform this workout twice per week, ensuring proper recovery between sessions.

Workout Plan

Warm-Up (10 Minutes)

• Jump Rope or Light Cardio – 3-5 minutes
• Band Pull-Aparts – 3 sets of 12 reps
• Cable External Rotations – 2 sets of 12 reps per arm
• Wall Angels – 2 sets of 10 reps

Main Workout

Exercise	Sets	Reps	Rest Time
Barbell Overhead Press	4-5	5-8	90 sec
Seated Dumbbell Shoulder Press	4	8-10	60 sec
Arnold Press	3-4	10-12	45-60 sec
Dumbbell Lateral Raise	4	12-15	30-45 sec
Dumbbell Front Raise	3-4	12-15	30-45 sec
Rear Delt Raise	4	12-15	30-45 sec
Cable Face Pull	3-4	12-15	30-45 sec
Z Press (Optional for Extra Strength)	3	6-8	90 sec

Finisher (Optional for Extra Shoulder Burn)

• Giant Set(Perform these exercises back-to-back with minimal rest)
  • Dumbbell Lateral Raise – 15 reps
  • Dumbbell Front Raise – 12 reps
  • Dumbbell Rear Delt Raise – 12 reps
  • Plate Hold (Overhead or Front) – 30 sec
  • Rest for 30-45 sec, then repeat for 2-3 rounds

Cool Down & Mobility (Optional)

• Shoulder Stretch – Hold for 20-30 sec per arm
• Lat Stretch – Hold for 20-30 sec per side
• Thoracic Mobility Drills – 2 sets of 10 reps

Additional Tips for Advanced Lifters

• Progressive overload: Increase weight gradually while maintaining proper form.
• Emphasize time under tension: Slow down eccentric (lowering) phases for better muscle engagement.
• Incorporate drop sets on lateral raises and rear delt exercises for extra intensity.
• Ensure adequate recovery: Train shoulders twice per week, but allow at least 48 hours of rest before working them again.
• Balance pressing with pulling: Strengthening the rear delts and traps prevents imbalances and injuries.

Frequently Asked Questions About the Best Shoulder Exercises

1. How Often Should I Train My Shoulders?

It depends on your overall training program and recovery ability. Most people benefit from training shoulders 2-3 times per week, allowing at least 48 hours of rest between sessions to avoid overtraining.

2. What’s the Best Shoulder Exercise for Strength?

The Barbell Overhead Press is considered the best shoulder exercise for building strength. It’s a compound movement that engages the entire shoulder complex along with the triceps and upper chest, making it ideal for increasing pressing power.

3. How Can I Prevent Shoulder Injuries While Training?

• Always warm up properly with dynamic stretches and light activation exercises before lifting.
• Focus on proper form rather than lifting heavy weights.
• Include rear delt and rotator cuff exercises to maintain shoulder balance.
• Avoid excessive volume—shoulders recover slower than larger muscle groups.

4. Should I Use Dumbbells or Barbells for Shoulder Training?

Both have benefits:

• Barbells allow you to lift heavier weights and build overall strength.
• Dumbbells help with muscle imbalances, increase range of motion, and provide more joint-friendly movement patterns.

A combination of both is ideal for well-rounded shoulder development.

5. What’s the Best Shoulder Exercise for Size?

For overall mass, the Seated Dumbbell Shoulder Press is highly effective due to its ability to overload the deltoids while maintaining control. Combining this with lateral raises and rear delt exercises will enhance size and definition.

6. Can I Train Shoulders and Chest on the Same Day?

Yes, but be mindful of fatigue. The anterior delts are heavily involved in pressing movements like the bench press, so training both on the same day can lead to overuse. If you do, start with chest exercises first, then move to shoulders with slightly lower intensity.

7. How Long Does It Take to See Shoulder Growth?

Muscle growth depends on factors like training consistency, diet, and genetics. Most people notice improvements in 8-12 weeks with proper training, progressive overload, and adequate nutrition.

8. What’s the Best Shoulder Exercise for Beginners?

The Dumbbell Shoulder Press is a great starting point for beginners. It’s easier to control than the barbell press and allows for a full range of motion while strengthening the deltoids.

9. How Can I Improve My Shoulder Mobility?

• Perform shoulder dislocates with a resistance band.
• Include face pulls to strengthen the rear delts and rotator cuffs.
• Stretch the pecs and traps to relieve tightness.
• Do scapular retractions and overhead wall slides regularly.

10. Do I Need to Train Rear Delts Separately?

Yes! The rear delts are often underdeveloped compared to the front and side delts. Exercises like Rear Delt Raises, Face Pulls, and Reverse Pec Deck Flys help maintain balance, improve posture, and prevent shoulder injuries.