Top 20 Best Shoulder Workouts of All Time

Let's talk about those perfectly sculpted shoulder muscles that feel as solid as rock. By incorporating a variety of shoulder exercises into a well-rounded strength program, you can build impressive shoulder muscles that beautifully accentuate your upper body's natural musculature.

Best Shoulder Exercises

Including shoulder workouts in your routine boosts muscle strength, size, and endurance, enhances shoulder joint function, and reduces the risk of injury. Here are some top shoulder exercises:

Barbell Overhead Press (Military Press)

Why it's great: The military press is a staple shoulder workout, activating your traps, delts, and triceps. Using an Olympic barbell allows for progressive muscle building.

How to do it:

Unrack a loaded barbell in front of your shoulders, hands slightly wider than shoulder-width, elbows forward.
Press the bar overhead until arms are straight.
Return to start and repeat.

Dumbbell Overhead Press

Why it's great: Similar to barbell press but with a greater range of motion, engaging more stabilizing muscles.

How to do it:

Hold dumbbells at shoulder height.
Press them overhead until arms are straight.
Return to start and repeat.

Seated Dumbbell Overhead Press

Why it's great: Sitting isolates shoulder muscles for focused results and reduces spinal injury risk.

How to do it:

Sit on a bench with dumbbells at shoulder height.
Press overhead until arms are straight.
Return to start and repeat.

Arnold Press

Why it's great: Developed by Arnold Schwarzenegger, it adds a twist to engage front delts and arms.

How to do it:

Stand with dumbbells at shoulder height, palms facing you.
Press overhead while rotating palms away.
Return to start and repeat.

Dumbbell Lateral Raise

Why it's great: Targets lateral delts and specialized isolation.

How to do it:

Stand with dumbbells by sides.
Raise arms to shoulder height.
Lower and repeat.

Dumbbell Front Raise

Why it's great: Focuses on anterior delts and helps with chest gains.

How to do it:

Stand with dumbbells in front, palms facing body.
Raise arms to shoulder height.
Lower and repeat.

Rear Delt Raise (Reverse Fly)

Why it's great: Targets rear delts, rhomboids, and upper back.

How to do it:

Lean forward, holding dumbbells.
Pull arms outward, squeezing shoulder blades.
Return and repeat.

Z Press (Seated Barbell Press)

Why it's great: Enhances strength, stability, and scapula movement.

How to do it:

Sit on the floor with legs straight, press barbell overhead.

Lower and repeat.

Cable Face Pull

Why it's great: Targets rear delts, upper back, and strengthens rotator cuff.

How to do it:

Set cable at shoulder height, use rope attachment.

Pull rope towards face, squeezing shoulder blades.

Return and repeat.

Incorporate these exercises into your routine for strong, well-defined shoulders and improved upper body strength and stability.

For the strength training I usually follow the following split workout

DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series

DAY 2 - Biceps & Triceps workout for Bigger Arms | Full Muscle Building Series

DAY 3 - Ultimate Abs & Calves Workout | Full Muscle Building Series

DAY 4 - Most Effective Chest & Biceps Workout | Full Muscle Building Series

DAY 5 - Shoulder Tricep Workout for Maximum Results | Full Muscle Building Series

DAY 6 - Leg Day Workout for Muscle Growth | Full Muscle Building Series

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