Strong, well-developed shoulders are essential for a powerful upper body. The shoulder muscles, including the deltoids and rotator cuff, play a crucial role in pressing movements, stability, and overall strength. Whether you want broader shoulders, improved performance, or injury prevention, incorporating the best shoulder exercises into your training is key.

This guide covers 11 of the best exercises for building mass, increasing strength, and improving shoulder stability.

1. Overhead Barbell Press (Military Press)

overhead barbell press
Why It Works

This compound movement targets the entire deltoid muscle, as well as the triceps and upper chest.

How to Do It

  • Grip the barbell just wider than shoulder-width.
  • Press the bar overhead while keeping your core engaged.
  • Lower the bar slowly back to the starting position.

Reps & Sets

  • 4 sets of 6-10 reps

2. Dumbbell Shoulder Press

Why It Works

This dumbbell variation increases the range of motion, activating stabilizer muscles in the shoulders.

How to Do It

  • Sit or stand with a dumbbell in each hand.
  • Press the weights overhead until arms are fully extended.
  • Lower back to the start with control.

Reps & Sets

  • 4 sets of 8-12 reps

3. Arnold Press

Why It Works

Named after Arnold Schwarzenegger, this movement engages all three heads of the deltoid for maximum shoulder development.

How to Do It

  • Hold dumbbells with palms facing toward you.
  • Rotate palms outward as you press overhead.
  • Lower with control, reversing the motion.

Reps & Sets

  • 3 sets of 10-12 reps

4. Lateral Raises

Why It Works

Lateral raises isolate the lateral deltoid, contributing to wider shoulders.

How to Do It

  • Hold dumbbells with a neutral grip.
  • Raise arms to shoulder level, keeping elbows slightly bent.
  • Lower back down slowly.

Reps & Sets

  • 3 sets of 12-15 reps

5. Front Raises

front raises
Why It Works

This exercise targets the anterior deltoid, which helps in pushing movements like bench presses.

How to Do It

  • Hold dumbbells with palms facing down.
  • Raise one or both arms forward to shoulder height.
  • Lower back down with control.

Reps & Sets

  • 3 sets of 12 reps

6. Face Pulls

Why It Works

Face pulls strengthen the rear delts and rotator cuff, improving posture and shoulder stability.

How to Do It

  • Attach a rope handle to a cable machine.
  • Pull the rope toward your face, keeping elbows high.
  • Squeeze the rear delts before returning to the start.

Reps & Sets

  • 3 sets of 12-15 reps

7. Upright Rows

Why It Works

Upright rows emphasize the traps and lateral deltoids, adding overall mass to the shoulders.

How to Do It

  • Hold a barbell or dumbbells with a close grip.
  • Pull the weight up to chest level, keeping elbows higher than the hands.
  • Lower back down with control.

Reps & Sets

  • 3 sets of 10-12 reps

8. Bent-Over Reverse Flyes

Why It Works

This exercise isolates the rear delts, which are often neglected in training.

How to Do It

  • Bend at the hips and hold dumbbells palms facing each other.
  • Raise arms outward until parallel to the floor.
  • Lower back down slowly.

Reps & Sets

  • 3 sets of 12 reps

9. Seated Machine Shoulder Press

seated machine shoulder press
Why It Works

The machine press offers stability, making it a great choice for beginners or those recovering from injuries.

How to Do It

  • Sit on the machine with hands positioned at shoulder height.
  • Press the handles upward until arms are fully extended.
  • Lower back down with control.

Reps & Sets

  • 4 sets of 10 reps

10. Shrugs

Why It Works

Shrugs strengthen the trapezius muscles, which support overall shoulder strength and posture.

How to Do It

  • Hold dumbbells or a barbell at your sides.
  • Shrug your shoulders as high as possible.
  • Lower back down slowly.

Reps & Sets

  • 4 sets of 12-15 reps

11. Pike Push-Ups

Why It Works

This bodyweight movement targets the front and lateral delts, making it a great at-home option.

How to Do It

  • Get into a downward dog position.
  • Lower your head toward the ground, keeping elbows tucked.
  • Push back up to the start.

Reps & Sets

  • 3 sets of 12 reps

How to Structure a Shoulder Workout

For balanced shoulder development, include a mix of pressing, lateral, and rear delt movements.

Example Shoulder Workout Routine

Exercise Sets Reps
Overhead Barbell Press 4 6-10
Arnold Press 3 10-12
Lateral Raises 3 12-15
Face Pulls 3 12-15
Upright Rows 3 10-12
Shrugs 4 12-15

Tips for Maximum Shoulder Growth

  1. Train Shoulders Twice a Week – Allow at least 48 hours of recovery between sessions.
  2. Use Progressive Overload – Gradually increase weight to stimulate muscle growth.
  3. Focus on Form – Avoid using momentum; keep movements controlled.
  4. Strengthen the Rotator Cuff – Include face pulls and external rotations to prevent injuries.
  5. Balance All Three Heads – Work the front, side, and rear delts equally.

Conclusion

Developing strong, well-defined shoulders requires a combination of compound lifts, isolation movements, and proper technique. By incorporating these 11 best shoulder exercises, focusing on progressive overload, and ensuring proper recovery, you can build impressive shoulder mass and strength.

For optimal results, stay consistent, train smart, and prioritize form.