Shoulder Workouts: 3 Best Shoulder Workout Routines

INTRODUCTION

Before delving deeper into details of shoulder workouts, it’s essential to understand why building strong shoulders is so crucial. The shoulders are a complex joint, comprised of the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collarbone). The shoulder joint is highly mobile, allowing for a wide range of motion, including:

• flexion,
• extension,
• abduction,
• adduction,
• and rotation.

Why Shoulder Workouts?

Here are some reasons why shoulder workouts are required for developing strong shoulders and why implementing such shoulder workouts should be a priority in your fitness routine:

1. Functional Strength
2. Improved Posture
3. Enhanced Athletic Performance
4. Injury Prevention
5. Aesthetic Appeal

Now that we understand the importance of strong shoulders, let’s dive deeper into each of the 12 exercises and their specific benefits for building shoulder strength and adjacent muscle groups.

1. Overhead Shoulder Press

• Primary Target: Deltoids
•  Additional Benefit: Triceps

The overhead shoulder press is often considered the cornerstone of shoulder workouts. It targets the deltoids, specifically the front (anterior) and middle (lateral) heads. Additionally, it heavily engages the triceps, making it a compound exercise that offers a well-rounded upper body workout.

To perform the overhead press:

• Stand with your feet shoulder-width apart.
• Grasp a barbell with an overhand grip (palms facing forward) or hold dumbbells at shoulder height.
• Press the weight overhead, fully extending your arms without locking your elbows.
• Lower the weight back to shoulder height and repeat for the desired number of repetitions.

When performing this exercise, it’s crucial to use proper form to prevent shoulder strain and potential injuries. Start with a weight that allows you to perform these shoulder workouts with control and good technique.

2. Front Raise

• Primary Target: Anterior Deltoids
• Additional Benefit: Forearms

Front raises primarily target the anterior deltoids—the front portion of the shoulder muscles. This exercise is always a crucial part of shoulder workouts. It also engages the forearms, as they play a significant role in controlling the weight during the lift.

To perform front raises:

• Hold a dumbbell in each hand, palms facing your body.
• Stand with your feet hip-width apart and your arms hanging in front of your thighs.
• Keep a slight bend in your elbows and raise the dumbbells in front of you until your arms are parallel to the ground.
• Lower the weights back down and repeat.

Front raises are an excellent isolation exercise for targeting the front deltoids. Ensure that you use a controlled motion throughout these shoulder workouts and avoid swinging the weights.

3. Lateral Raise

• Primary Target: Lateral Deltoids
• Additional Benefit: Hands

Another exercise which is vital for any shoulder workouts routine! Lateral raises focus on the lateral deltoids—the middle part of the shoulder muscles. While the primary emphasis is on the shoulders, this exercise also helps improve hand grip strength as you hold onto the dumbbells.

To perform lateral raises:

• Hold a dumbbell in each hand, palms facing your body.
• Stand with your feet hip-width apart and your arms hanging by your sides.
• Maintain a slight bend in your elbows and raise the dumbbells out to the sides until your arms are parallel to the ground.
• Lower the weights back to your sides and repeat.

Lateral raises are an excellent way to build width in your shoulders, creating the coveted “V” shape. Focus on controlled movements to maximize the benefits and minimize the risk of injury during shoulder workouts.

4. Rear Delt Fly

• Primary Target: Rear Deltoids
• Additional Benefit: Forearms

The rear deltoids often receive less attention than the front and middle deltoids. However, strengthening the rear deltoids is crucial for balanced shoulder development. Rear delt fly exercises also engage the forearms for stability. Therefore, never under-emphasize this part of your shoulder workouts.

To perform rear delt fly:

• Use a pec-deck machine or sit on a bench with dumbbells.
• If using dumbbells, hold one in each hand with your palms facing each other.
• Bend at the waist so your chest is close to your thighs, and your arms hang straight down.
• Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
• Squeeze your shoulder blades together at the top of the movement.
• Lower the weights back to the starting position and repeat.

Strengthening the rear deltoids can help improve posture and reduce the risk of imbalances that lead to injuries during shoulder workouts.

5. Arnold Press

• Primary Target: Deltoids
• Additional Benefit: Biceps

The Arnold press is a variation of the traditional overhead press that incorporates a twisting motion during the lift. This twist engages the biceps more than the standard overhead press, providing a unique challenge to the shoulders while performing shoulder workouts.

To perform the Arnold press:

• Sit on a bench with back support, or stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand at shoulder height with your palms facing your body.
• Begin the lift by rotating your palms to face forward as you press the dumbbells overhead.
• Fully extend your arms without locking your elbows.
• Reverse the motion by rotating your palms back to the starting position as you lower the weights.

The Arnold press is named after legendary bodybuilder and actor Arnold Schwarzenegger, who popularized the exercise. It’s an effective way to target the deltoids and add variation to your shoulder workouts routine.

6. Upright Rows

• Primary Target: Deltoids, especially traps
• Additional Benefit: Hands and Elbow

Upright rows are an excellent exercise for targeting the traps (trapezius muscles) and the deltoids, particularly the middle (lateral) portion. This exercise also works the muscles in your hands and elbows due to the grip and lifting motion while performing your shoulder workouts.

To perform upright rows:

• Stand with your feet hip-width apart, holding a barbell or a bar attached to a cable machine with an overhand grip (palms facing your body).
• Keep your arms extended and your hands close together.
• Lift the barbell or cable by raising your elbows as high as possible, keeping it close to your body.
• Lower the weight back down to the starting position.

Upright rows can be performed using different grips, such as a wide grip or a narrower grip, to target the shoulders and traps from various angles. Ensure that you maintain proper form to avoid straining your shoulders or wrists.

7. Push-Ups: Classic Shoulder workouts

• Primary Target: Deltoids, especially front
• Additional Benefit: Triceps and Chest

Push-ups are a classic bodyweight exercise that targets the front deltoids, triceps, and chest. This exercise also engages the muscles in your hands and wrists as they support your body weight. You may add weights while performing this part of your shoulder workouts routine.

To perform push-ups:

• Start in a plank position with your hands shoulder-width apart and your feet together.
• Keep your body in a straight line from head to heels.
• Lower your chest toward the ground by bending your elbows.
• Push your body back up to the starting position.

Push-ups can be modified to suit your fitness level. For example, if you’re a beginner, you can perform push-ups with your knees on the ground. For advanced variations, consider diamond push-ups or decline push-ups to target the shoulders and chest more intensively.

8. Bent-Over Lateral Raises

• Primary Target: Rear Deltoids
• Additional Benefit: Forearms

Bent-over lateral raises are great shoulder workouts for isolating the rear deltoids in your shoulder workouts routine. The bent-over position places significant emphasis on the rear deltoids while also engaging the forearms for stability.

To perform bent-over lateral raises:

• Hold a dumbbell in each hand with your palms facing each other.
• Stand with your feet hip-width apart and a slight bend in your knees.
• Bend at the hips, keeping your back straight, so your chest is close to your thighs and your arms hang straight down.
• Raise your arms out to the sides until they are parallel to the ground.
• Squeeze your shoulder blades together at the top of the movement.
• Lower the weights back to the starting position and repeat.

Proper form is essential for bent-over lateral raises to prevent lower back strain. Keep your back straight, and avoid using momentum to lift the weights.

9. Barbell Shrugs

• Primary Target: Trapezius
• Additional Benefit: Hands and Elbow

Building strong trapezius muscles (traps) can give your shoulders a more powerful appearance. Barbell shrugs are shoulder workouts that effectively target the traps while also engaging the muscles in your hands and elbows as you grip the bar.

To perform this shoulder workout:

• Stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip (palms facing your body).
• Keep your arms fully extended as you lift your shoulders toward your ears.
• Hold the shrug position for a moment to squeeze the traps.
• Lower the weight back down and repeat.

You can perform shrugs using a barbell, dumbbells, or a shrug machine. Focus on lifting the weight with your traps rather than using your arms or shoulders to avoid overworking the wrong muscles.

10. Tricep Dips

• Primary Target: Triceps
• Additional Benefit: Shoulders, especially rear

Tricep dips are primarily known for targeting the triceps, but they also engage the rear deltoids as you push your body up during these shoulder workouts. This exercise can be performed using parallel bars or a bench.

To perform tricep dips during shoulder workouts:

• Sit on parallel bars or a bench with your hands placed shoulder-width apart, gripping the bars or the bench’s edge.
• Extend your legs out in front of you or keep them bent at a 90-degree angle.
• Lower your body by bending your elbows until your upper arms are parallel to the ground.
• Push your body back up to the starting position.

Tricep dips are an effective way to build tricep strength while also giving you an extra shoulder workout. 

11. Hammer Curls

• Primary Target: Biceps
• Additional Benefit: Forearms and Hands

Hammer curls are an excellent bicep exercise that also engages the forearms and hands. This exercise provides a different grip than traditional curls, targeting the biceps from a different angle.

To perform this should workout:

• Hold a dumbbell in each hand with a neutral grip (palms facing each other).
• Stand with your feet hip-width apart and your arms fully extended.
• Curl the weights toward your shoulders while keeping your palms facing each other.
• Lower the weights back to the starting position and repeat.

Hammer curls are a versatile exercise that can be included in your shoulder workout routine. They help develop the biceps while also improving forearm and hand strength.

12. Wrist Curls

• Primary Target: Forearms
• Additional Benefit: Hands and Elbow

To round off your shoulder workouts, incorporate wrist curls. These exercises target the forearms directly while also working the muscles in your hands and elbows.

To perform wrist curls during shoulder workouts:

• Sit on a bench or stand with your forearms resting on your thighs, palms facing up, and wrists hanging over the edge.
• Hold a dumbbell in each hand with your palms facing up.
• Allow the wrists to bend downward, and then curl them upward to raise the weights.
• Lower the weights back down and repeat.

Wrist curls are an effective shoulder workouts to improve forearm strength and grip, which can enhance your overall upper body lifting performance and help with exercises like deadlifts and rows.

After learning these 12 shoulder workouts, if you are looking for detailed and comprehensive list of shoulder workouts, their target muscles and the exact way to perform them, you may read this: 35 Essential Shoulder Exercises: Master the Shoulder Workouts. 

Proper Form and Safety for Shoulder Workouts

Before diving into an intense shoulder workouts or overall upper body workout, it’s crucial to emphasize the importance of proper form and safety. Failing to use correct form during exercises can lead to injuries and hinder your progress. Here are some general tips to ensure safety and maximize the effectiveness of your shoulder workouts:

1. Warm-Up
2. Proper Technique
3. Controlled Movements
4. Breathing
5. Proper Weight Selection
6. Rest and Recovery
7. Listen to Your Body

Now that we’ve covered the 12 best shoulder workouts and discussed the importance of proper form and safety, let’s explore some shoulder workouts routines that incorporate the above exercises and variations for comprehensive shoulder development. Find full list of shoulder exercises here.

Shoulder Workouts: Routines for all

Below are three workout routines that cater to different fitness levels and goals. You can choose the one that best aligns with your needs and adjust the weights and repetitions as needed.

1. Beginner’s Shoulder Workouts Routine

This routine is suitable for beginners who are new to shoulder workouts and are looking to build a foundation of strength and stability.

1. Overhead Shoulder Press: 3 sets of 10-12 reps
2. Front Raise: 3 sets of 10-12 reps
3. Lateral Raise: 3 sets of 10-12 reps
4. Push-Ups: 3 sets of as many reps as possible
5. Wrist Curls: 3 sets of 12-15 reps

2. Intermediate Shoulder Workouts Routine

Intermediate-level individuals who are looking to increase shoulder strength and size can follow this shoulder workouts routine. Adjust the weights according to your ability.

1. Overhead Shoulder Press: 4 sets of 8-10 reps
2. Front Raise: 4 sets of 8-10 reps
3. Lateral Raise: 4 sets of 8-10 reps
4. Rear Delt Fly: 3 sets of 10-12 reps
5. Arnold Press: 3 sets of 8-10 reps
6. Upright Rows: 3 sets of 10-12 reps
7. Barbell Shrugs: 4 sets of 8-10 reps

3. Advanced Shoulder Workouts Routine

Advanced lifters who want to push their limits and achieve maximum shoulder development can follow this challenging shoulder workouts routine. Ensure that you use proper form and have a spotter if necessary.

1. Overhead Shoulder Press: 5 sets of 6-8 reps
2. Front Raise: 5 sets of 6-8 reps
3. Lateral Raise: 5 sets of 6-8 reps
4. Rear Delt Fly: 4 sets of 8-10 reps
5. Arnold Press: 4 sets of 6-8 reps
6. Upright Rows: 4 sets of 8-10 reps
7. Barbell Shrugs: 5 sets of 6-8 reps
8. Tricep Dips: 4 sets of 8-10 reps
9. Hammer Curls: 4 sets of 8-10 reps
10. Wrist Curls: 4 sets of 12-15 reps

Note: Rest for 1-2 minutes between sets to allow for adequate recovery. During these shoulder workout routines, adjust the weights as needed to ensure that you reach muscle failure within the specified rep range. Read our blog on rotator cuff exercises to achieve stability and enhanced functionality through shoulder workouts. 

Incorporating Shoulder Workouts into Your Fitness Plan

Adding shoulder workouts to your fitness routine is a great way to improve upper body strength, posture, and aesthetics. Whether you’re an experienced lifter or just starting your fitness journey, these exercises can be tailored to your level of experience and fitness goals.

Here are some additional tips and considerations for incorporating shoulder workouts into your overall fitness plan:

1. Frequency
2. Balanced Training: Your shoulder workouts plan should be balanced with back and chest workouts. While shoulder exercises like overhead presses and lateral raises are essential for building shoulder strength and size, it’s equally important to include exercises for the chest and back to maintain overall balance.
3. Warm-Up and Mobility: Prior to your shoulder workout, perform a warm-up that includes dynamic stretches and mobility exercises to prepare your shoulders and prevent injury. 
4. Progressive Overload: To continue making gains in strength and muscle size with the help of your shoulder workouts, progressively increase the weights you lift over time. 
5. Variation: Keep your shoulder workouts interesting by incorporating variations of the exercises mentioned in this guide. 
6. Recovery: Allow adequate time for recovery between shoulder workouts and other upper body workouts. 
7. Consult a Professional: If you’re new to weightlifting or have any existing medical conditions or injuries, consider consulting with a certified personal trainer or a healthcare professional. They can help you develop a safe and effective shoulder workouts plan tailored to your needs.
8. Stay Consistent: Consistency is key to achieving your fitness goals. Stay committed to your shoulder workouts plan and make adjustments as needed to continue progressing.

Conclusion

Building strong and well-defined shoulders is a rewarding endeavor that enhances your overall upper body strength, posture, and appearance. The 12 shoulder workouts and 3 shoulder workout routines discussed in this guide provide a comprehensive approach to shoulder workouts and development while also engaging adjacent muscle groups, including the biceps, triceps, forearms, hands, and elbows.

Whether you’re a beginner looking to establish a foundation of strength or an advanced lifter aiming to push your limits, the shoulder workouts routine provided here can be tailored to your fitness level and goals. Remember to prioritize proper form, safety, and recovery as you embark on your shoulder-building journey.

Incorporating shoulder workouts into your fitness plan is a positive step toward achieving a balanced and well-rounded physique. Stay committed, stay safe, and enjoy the benefits of strong and sculpted shoulders.