The 12 Best Shoulder Exercises For Improved Strength & Size

Fitness

— Updated on 31 October 2024

The 12 Best Shoulder Exercises For Improved Strength & Size

Fitness

— Updated on 31 October 2024

WORDS

Nick Kenyon

Medically Reviewed by: Jono Castano |

WORDS BY
Nick Kenyon

Shoulder workouts are a crucial component of any good fitness routine. Not only will the right shoulder exercises do wonders in helping you achieve those fitness goals — as well as the inverted Dorito/Tom Hardy in Warrior body — but these shoulder workout routine essentials will also keep things interesting at the gym.

Stronger shoulders also mean you’re less likely to sustain a training-related injury (1) from regularly hitting the iron church. Here’s what you need to know about the best shoulder exercises for men.

What Are The Different Shoulder Muscles?

By comparison, shoulder muscles are one of the easier muscle groups to develop through the right exercises. With a little direction and consistency, you can expect relatively fast gains. But it’s important to employ a varied routine that targets all the different regions that go beyond just your shoulder joint.

From your traps to your cluster of rotator cuff muscles, there are about 20 distinct muscles (2) that all play a part in stabilising the shoulder, controlling its movements, and maintaining great shoulder health. The most fundamental ones that will help the entire shoulder perform better include:

Trapezius

This muscle connects your two shoulders in the back and extends to support your neck. It runs all the way down to just before your lower back. (3)

Deltoid Muscles

The deltoids are a set of three muscles. These thin layers of tissue connect your shoulder to your chest. You’ll find the anterior deltoid between your chest and shoulder, your lateral deltoid on top of your shoulder, as well as your posterior deltoid between your upper arm and shoulder blades. (4)

Pectoralis major

You may be more familiar with the biggest of the pectoral muscles as “pecs.” Your pectoralis major is a large muscle that covers your chest and connects it to your shoulder. This rather large muscle makes up the bulk of the chest muscles and is positioned under the breast and the upper chest. The pectoralis major is distinctive from the pectoralis minor, which helps with the stabilisation and movement of the scapula. (5)

Rhomboid major

The rhomboid major is a back muscle that connects your shoulder blades together with your spine. These are positioned in your upper back along with the rhomboid minor muscles; together they help hold your shoulder blade and shoulder stable so are important for shoulder joint movement. It’s one of the more crucial muscles to work on since shoulder stability is what will ultimately help you perform all the below-shoulder workout routines safely and effectively.

Serratus anterior

You can find this muscle on the side of your chest, directly underneath your armpit. The fan-shaped muscle is widely referred to as the “boxer’s muscle” as it is largely responsible for the retraction of the scapula that occurs when you throw a punch. All three parts of the Serratus Anterior also work to lift the ribs and assist in respiration. (6)

Rotator cuff

The rotator cuff muscles are a collection of four components. The function of rotator cuff muscles is to support articulation between your arm and shoulder. (7)

Why It’s Important To Train Your Shoulders

Your shoulders might not be the biggest muscle in your body, but they’re critical to train if you want to improve your physique, general strength, and posture. From an aesthetic perspective, large, well-defined shoulders will complement and visually balance a well-conditioned chest and arms, as well as fill out your clothes in a way that a big chest or biceps won’t.

As far as the benefits of getting stronger shoulders, almost all of your other lifts will also improve as you’re simply able to lift more weight due to the stability you’ll gain. From the bench press to lat pulldowns or even barbell squats, a strong pair of shoulders will only improve your lifting journey.

Finally, if you spend a good chunk of your day sitting at a computer, there’s a good chance your posture could be better, which will improve your flexibility and reduce your risk of injury. Training your shoulders correctly should improve your posture and joint health, as well as protect your shoulders from issues that can arise while performing other heavy compound lifts.

How To Get Bigger Shoulders

Getting a great set of shoulders isn’t about moving heavy weight all the time. There is a time and place for heavy sets that focus on your shoulders, but to correctly isolate them enough to generate growth, lighter weights are your friend.

If you don’t believe us, just try a set of dumbbell lateral raises without swinging the weights to gain momentum, and you’ll quickly see that for most people, between 5kg and 10kg dumbbells are plenty to achieve what you’re trying to do.

The same principle applies to barbell and cable work. More weight does not necessarily equal greater size or strength gains.

The Best Shoulder Exercises To Try For Improved Strength & Size

The following shoulder exercises are some of the best techniques for bulking up various shoulder muscles. According to the experts, you’ll get the best results if you perform two to six sets of ten (8), before increasing weight, reps, and sets as you build muscle mass.

Avoid working on your shoulder muscles two days in a row as the body will need time for recovery and muscle building. Consume some protein after a shoulder workout and make sure you introduce some carbs during the recuperation period to support those gains.

1. Military Press

Difficulty: Intermediate
Target muscles: Delts, pecs, triceps
Equipment needed: Barbell, rack
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: The Military Press, is an incredible exercise to know for the next time you’re in the gym, as a solid workout for both strength and muscle building (broadly similar to a seated dumbbell shoulder press). What makes it so effective is the ability to load up the barbell to your desired weight, as well as its nature as a compound movement that makes it perfect for someone wanting to see serious results in their upper arms.

Adjust the barbell to just below shoulder height and load with your desired weight.
Stand with your feet shoulder-width apart and place your hands on the bar at shoulder width.
Step underneath the bar and lift it while keeping your spine in a neutral position.
Step back, tuck your chin, and brace as you press the bar till your arms are straight overhead.
Slowly control the bar back down to your chest as you reverse the movement.
Repeat for the number of repetitions.

2. Barbell High Pull

Difficulty: Intermediate
Target muscles: Delts, pecs, triceps, glutes, quads
Equipment needed: Barbell
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: Barbell high pulls are a great shoulder training exercise to develop full-body power, especially for those looking to improve their Olympic lifts. The barbell high pull is good for building clean strength and improving your deadlift performance, meaning the exercise should be done explosively (like a jump, but without your feet leaving the floor).

Start with your feet shoulder-width apart and shins close to the barbell.
Push your hips back as you bend your knees to place your hands on the bar, which should be a little wider than shoulder-width apart.
Explode up into a standing position while you shrug your shoulders to pull the barbell as high as possible before you lower the barbell back in a controlled way to the starting position.
Repeat for the number of repetitions.

3. Dumbbell Lateral Raise

Best Shoulder Exercises Shoulder Workouts For Men - pushups

Difficulty: Beginner
Target muscles: Delts
Equipment needed: Two dumbbells
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: Dumbbell lateral raises are a versatile shoulder exercise that you can perform with a pair of dumbbells, resistance band, cable machine, or improvised weights like books or water bottles (and isn’t completely unlike a rear delt fly — more on this later). It’ll help you develop your lateral deltoid muscles and improve shoulder mobility.

Stand up straight with your arms relaxed by your sides.
With your pair of dumbbells in hand raise your arms until it forms a 90-degree angle with your body.
Control your movement as you slowly lower the weight.

Combine the lateral raise with a set of front lateral raises — one arm or two — which target your anterior deltoids. You can also perform a front raise with dumbbells, resistance bands, and cable machines, and yes, you can perform a front raise with another improvised weight. Stand straight with your arms relaxed by your sides. Raise your arms straight in front of you slowly. The resistance should engage your anterior deltoids.

And if you accomplish lateral raises bent 45 degrees over with a straight back, in a similar fashion to an upright row, you’re suddenly doing a rear delt fly.

4. Barbell Front Raises

Difficulty: Beginner
Target muscles: Delts, pecs, forearms
Equipment needed: Barbell
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: While we’ve got a lot of the best rear delt exercises already locked down, it’s important not to forget your front delts when you’re shoulder training, with barbell front raises being a great exercise to target them. You can complete them either using a barbell or with dumbells, but no matter what resistance you’re using, it’s important to maintain a controlled and stable form without leaning backward or bouncing your momentum.

Load your barbell with the desired weight and stand with your feet shoulder-width apart, with your arms the same width holding the barbell with a pronated grip.
Brace your core and raise your arms vertically till they’re parallel to the floor, with your arms straight and nearly locked out.
Once your arms are parallel with the floor, lower your barbell to the starting position in a controlled way.
Repeat for the desired number of repetitions.

5. Standing Cable Pulley Fly

Difficulty: Beginner
Target muscles: Delts, pecs, traps
Equipment needed: Cable machine
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: The standing cable pulley fly is an excellent shoulder exercise for targeting your deltoid muscles and your chest. If you have access to a cable machine, performing this essential shoulder exercise is easy.

Use two cables at chest height and extend your arms to your sides while adopting a neutral posture.
Take a step forward and lower the weights slowly while letting your shoulders open up.
Engage your pecs to make the lift.
Return to starting position.
Repeat for the desired number of repetitions.

You can try a variation of this exercise known as a reverse cable fly. Stand facing the cable machine, and reach across your body to grab two cables at shoulder height. Your arms should form a cross on your chest. Pull on the cables by extending your arms to the side while moving your shoulders back.

6. Cable Lateral Fly

Difficulty: Beginner
Target muscles: Delts
Equipment needed: Cable machine
Sets: 2-3
Reps: 10-15
Rest: 60 seconds

Benefits: The cable lateral fly is a solid shoulder exercise that works the middle head of the deltoid muscle, as well as the middle and lower traps. While you’re certainly able to work both shoulders at once, it can be recommended to just work one shoulder at a time to ensure correct form and concentration for the best results.

Select the appropriate weight and stand next to the cable machine with your feet spaced shoulder-width apart.
Good posture is critical, so ensure your core is braced, your chest is forward and your knees are slightly bent before beginning the movement.
With your elbow slightly bent, raise your arm from your side to higher than parallel with the floor, while maintaining good posture.
Once the movement is complete, return to the starting position in a slow and controlled manner.
Repeat for the desired number of repetitions.

7. Cable Front Raises

Difficulty: Beginner
Target muscles: Delts, pecs
Equipment needed: Cable machine
Sets: 2-3
Reps: 10-15
Rest: 60 seconds

Benefits: Similar to barbell front raises, cable front raises are another great workout for your anterior and medial delts. You can build some variety into this workout by changing the handle you attach to the cable, allowing for different hand positions that change the angle of your arm.

Choose a weight on the low pulley machine and grab the handle with the cable between your legs, which should be spaced shoulder-width apart.
With tension in the cable, lift the handle upward until your slightly bent arms are parallel to the floor.
Return to the starting position by reversing the movement in a slow and controlled way.
Repeat for the desired number of repetitions.

8. Dumbbell Shoulder Push Press

Best Shoulder Exercises For Men - dumbbell push press

Difficulty: Intermediate
Target muscles: Delts, pecs, glutes, quads
Equipment needed: Two dumbbells
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: Dumbbell shoulder push presses engage your deltoids and trapezius. This exercise also works your glutes, quads, and core. It’s a simple move to learn, which is why we definitely recommend it if you’re new to weight training.

Start by holding the dumbbells at shoulder level.
Knees slightly bent, lower your torso as you exhale.
Stand up straight and raise your arms above your head.

9. Cable Face Pulls

Best Shoulder Exercises For Men - cable face pulls

Difficulty: Beginner
Target muscles: Delts, traps
Equipment needed: Cable machine
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: Cable face pulls target your lateral and posterior deltoids, teres minors, trapezius, and more.

Start by standing in front of a cable machine, cable in hand at shoulder height.
Bring your elbows to a slight bend and pull the cable towards your face in an upward motion.

10. Straight Arm Circles

Best Shoulder Exercises For Men - Straight Arm Circles

Difficulty: Beginner
Target muscles: Delts
Equipment needed: None
Sets: 2-3
Reps: 10-15
Rest: 30 seconds

Benefits: Arm circles are a good way to warm up before a workout or to simply stretch yourself out and cool down after an intense shoulder workout session. It’s yet another simple exercise you can do anywhere, for instance, during a break at work or while watching Netflix.

Stand up straight and extend your arms to form a T shape.
Form circles with your arms and widen these circles as time goes on until you achieve a full range of motion.
Change direction after a few seconds.

Straight arm circles are also great for improving mobility. They can help you adopt a healthier posture by opening up your shoulders. If your goal is to develop muscle mass in your shoulders, it’s definitely important to add exercises like straight arm circles that allow you to preserve your mobility.

11. Single Dumbbell Front Raise

How to do a single dumbbell front raise - one of the best shoulder workouts for men.

Difficulty: Beginner
Target muscles: Delts
Equipment needed: Dumbbell
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: The single dumbbell front raise should always be part of the ultimate shoulder workout for anyone looking to really build up those alpha-looking boulder shoulders. For that, it’s necessary to work all three muscles in your shoulders and the single dumbbell front raise targets mostly the deltoids and the upper chest muscles, making it a bit of an isolation exercise to help with shoulder flexion.

Start by holding the end of a single dumbbell with both hands and letting it hang between your legs.
Make sure you’re holding the dumbbell vertically and make sure your legs are positioned shoulder width apart.
From this starting position, lift the dumbbell directly above you while keeping your arms extended.
Slowly lower the dumbbell back down to the starting position and repeat.

12. Standing Barbell Shrugs

Shoulder shrugs are some of the best shoulder exercises for men.

Difficulty: Intermediate
Target muscles: Delts, traps
Equipment needed: Barbell
Sets: 2-3
Reps: 8-12
Rest: 60 seconds

Benefits: You’re going to be targeting the trapezius muscle of your upper body by performing standing barbell shrugs. It’s one of the most straightforward and effective exercises you can do to help develop strong shoulders, but it’s also a rather advanced exercise so make sure your form is excellent before starting.

Keep your feet aligned with your shoulders in the first instance and then slightly bend the knees and pick up the barbell, bringing it to waist level.
Remember to stand tall and hold the bar with an overhand grip so your hands land just outside of your thighs.
Lift your shoulder straight up and hold for a few seconds in this elevated position.
Make sure your shoulders go back before holding them in place for just one or two seconds, remembering to keep the movements restricted to just your shoulders. This means your arms should be a bit loose and the barbell should only slightly rise and be lowered without any drastic movements.
Your spine and elbows should be straight and you should a using your biceps to lift the weight.
Remember to breathe out when you lift your shoulders, and breathe in as you slowly return to the starting position.

Citations

Rotator Cuff and Shoulder Conditioning Program, OrthoInfo – American Academy of Orthopaedic Surgeons (AAOS), June 2022.
Anatomy, Rotator Cuff, Europe PMC, 31 March, 2022.
Anatomy, Back, Trapezius, National Center for Biotechnology Information – National Library of Medicine, 25 July 2022.
Anatomical and functional segments of the deltoid muscle, Journal of Anatomy – Wiley Online Library, 30 November 2010.
Three-dimensional study of pectoralis major muscle and tendon architecture, Clinical Anatomy – Wiley Online Library, 16 March 2009.
An anatomic study of structure and innervation of the serratus anterior muscle, Surgical and Radiologic Anatomy – Springer, 26 May 2012.
Tendons, ligaments, and capsule of the rotator cuff. Gross and microscopic anatomy, The Journal of Bone & Joint Surgery, June 1992.
Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum, Sports, 22 February 2021.

The Boss Hunting Fitness Reviewer — Jono Castano, Certificate IV in Fitness, Precision Nutrition Level 1

Jono Castano is a Sydney-based celebrity personal trainer and certified nutrition coach who specialises in fitness, training, workouts and diet plans. He is the co-founder of the popular Acero fitness brand and fitness app and has become well-known for his extensive work with noted figures like Rebel Wilson, Jessica Mauboy, Lincoln Lewis, Joel Creasy, and The Veronicas.

Jono has built a large social media following with over 800,000 subscribers on Instagram. He has also been profiled by publications such as Men’s Health and has become one of the most recognisable fitness instructors in Australia.

Location: Sydney, Australia
Credentials: Certificate IV in Fitness, Precision Nutrition Level 1
Expertise: Fitness, Training, Personal Training, Workouts, Diet Plan

Editor’s Note: The fitness content on Boss Hunting is informative in nature, but it should not be taken as medical or professional fitness advice. When starting a new training regimen and/or diet, consulting with a trusted medical professional or trainer is always a good idea.

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WORDS by

Nick Kenyon

Nick Kenyon is the Editor of Boss Hunting, joining the team after working as the Deputy Editor of luxury watch magazine Time+Tide. He has a passion for watches, with other interests across style, sports and more. Get in touch at nick (at) luxity.com.au