Swing your shoulders. 10 Best Exercises for the Gym and Home

If you're looking to increase your upper body size and strength, you'll need to incorporate some great shoulder exercises into your workout routine. They will help you develop a complete set of exercises, expand your upper back and get closer to the desired "V" shape. For men, strengthening the deltoid muscles can create the appearance of a narrower waist and add definition to the overall body silhouette.

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The best shoulder exercises

Among the shoulder exercises, you'll find everything you need, from standing dumbbell presses to reverse cable cross-pulls. 

It is important to remember: Shoulder problems are one of the most common reasons for seeing a physical therapist. The shoulder is a complex joint that requires careful treatment, so make sure you’re performing exercises correctly, avoid lifting excessively heavy weights, and see a doctor if your shoulder pain doesn’t go away after a week of rest.

One more note: if you want to do shoulder exercises to build mass, start each workout with the most intense exercises. So, here are the best shoulder exercises for men.

1. Standing barbell press

The standing barbell press (or overhead press) involves not only the shoulders, but also a large part of the torso. This is a great exercise for strengthening core muscles and building mass. 

To get started:

• Place your feet shoulder-width apart and tighten your core and glute muscles, keeping the barbell at shoulder level with your palms facing forward.
• Then lift the bar up and squeeze your shoulder blades at the top point.
• Lower the bar steadily and carefully.
• Your lower back should not bend – keep your core muscles tight to prevent this from happening.

Why does it work?

The overhead press is so effective for the shoulders due to its ability to develop upper limb strength and explosive thrusting ability. It is important that this exercise is very versatile, and if necessary, you can use its various variations. If you're wondering which press is more effective, behind your head or in front of you, studies have shown that while the movements are similar, they work different muscles.

According to a study published in The Journal of Sport and Health Science, the technique in front of you begins in the lordotic position, while the technique behind the head begins in the kyphotic position. The range of motion remains comparable for both options, however, the results show a significant difference between the sexes. Men could maintain a flat or normal lordosis of the lower back during shoulder training, while women are prone to kyphosis, which means that Men can get better results with the technique in front of them.

2. Seated dumbbell press

A full workout of the deltoid muscles is impossible without a sitting dumbbell press. Some believe that such training with dumbbells is a complete program for the delts, as they are aimed at the anterior, lateral and posterior deltoid muscles, especially focusing on the middle delts. In addition, the use of two separate dumbbells (instead of a machine) allows you to avoid distortion in the work of different sides of the body, providing a more stable balance and distribution of the load. Naturally, this exercise requires a lot of coordination, especially when increasing weight.

To perform a seated dumbbell press:

• Sit on a low-backed bench and hold a dumbbell in each hand at shoulder height with your palms facing forward.
• Keeping your head and spine straight, lift the dumbbells above your head towards each other, stopping almost touching each other at the top.
• Hold this position for a few seconds and then gently return to the starting position. Repeat.
• Again, it's important to keep your core muscles tight during the exercise – your lower back shouldn't bend.

Why does it work?

While this movement is quite similar to the overhead barbell press, the seated dumbbell press has more benefits. In particular, using a pair of dumbbells instead of a barbell forces you to Independently control each dumbbell. As a result, performing dumbbell presses should lead to more instability, which requires more effort and can give better results in shoulder training.

3. Arm raises with a load in front of you

For this shoulder exercise, you can use either a weight plate or a barbell, the purpose of which is to work out the anterior deltoid muscles. Regardless of the equipment you choose, be prepared for a serious load, because this is one of the best shoulder exercises for building mass. Do not use too much weight, as this may cause injury.

To perform:

• Keep your hands at hip level while holding your weight in front of you.
• Your legs should be shoulder-width apart and your core muscles should be tense.
• Then retract your shoulder blades and keep your arms straight, lifting the weight to shoulder level.
• Breathe evenly and gently lower the weight.
• Repeat.

Why does it work?

Lifting weighted arms in front of the body is one of the most effective shoulder exercises. A recent study designed to measure muscle activation during various lateral movements showed that, of all the exercises evaluated, the pectoralis major exhibited a higher normalized surface electromyographic root mean square amplitude (sEMG RMS) during front raises. This type of shoulder training, in turn, has proven to be critical for increasing muscle strength and stimulating a hypertrophic response.

4. Reverse dilutions on the "Pek-deck" simulator

This shoulder exercise targets the posterior deltoid muscles and requires a Pek-Deck machine. It is also ideal for building mass on the chest, back and shoulders. 

To get started:

• Approach the machine with your face and adjust the seat so that the handles are at shoulder level on both sides.
• Then take the handles with your palms inward.
• Tighten your torso and stretch your arms out to the sides, going all the way.
• Carefully return to the starting position.
• Repeat.

Why does it work?

Reverse flys on the Pec Deck machine are an excellent exercise for isolating the rear deltoids and strengthening the upper back. This machine will help you develop more defined and rounded shoulders, but that’s not the only benefit. Building up your upper back on this machine can help improve your posture and make other lifting exercises more effective.

5. Dumbbell Lateral Raises

This extremely effective compound shoulder exercise targets the middle deltoids, but also helps strengthen your overall physique. You can perform it either standing (leaning forward) or sitting.

To begin, hold a dumbbell in each hand (not too heavy, so you can control the weight during the movement), keep your chest up, your back straight, your knees slightly bent, and your gaze fixed on a point on the floor. Now bend forward until your torso is parallel to the floor, and lower the dumbbells straight down in front of you, keeping your elbows slightly bent. Then raise both dumbbells out to the sides in an arc until your upper arms are level with your torso. Pause briefly at the top before lowering the dumbbells back to the starting position. Repeat.

Why does it work?

This exercise promotes abduction and flexion of the arm in the frontal and sagittal planes, respectively. This exercise is primarily used to target the shoulder muscles, which is ideal if you want to develop a more rounded upper body. This is due to the involvement of the middle deltoid muscle. A recent study showed that this muscle group was very active during lateral raises, “especially when the humerus was in a neutral or internally rotated position.”

6. Dumbbell Lateral Raises

This is a traditional shoulder exercise that specifically targets the middle deltoids and produces excellent results when performed correctly.

To begin, stand up straight with your feet shoulder-width apart, your abs engaged, your chest out, your head up, and your shoulders slightly pulled back. Hold the dumbbells at your sides with a neutral grip. Now comes the hardest part. Using only your shoulders and arms, lift the dumbbells slightly above shoulder level. Hold for a moment. Lower the dumbbells back to the starting position—in a controlled manner. Don’t just let them drop to your sides. Repeat. Why it works: Your elbows and arms should move together in unison throughout the entire movement, and you should maintain a neutral, balanced posture. If you notice that your torso or neck shifts during each repetition (i.e., you’re using momentum), reduce the weight accordingly.

7. Push-ups (for home)

Perhaps the simplest shoulder exercise, push-ups remain one of the most effective exercises in your arsenal. This fundamental exercise can be done almost anywhere and does not require external equipment. It is important that there is not one way to perform push-ups, and each option has its own specific advantages. 

Here are the best push-up variations for your shoulders:

• Standard push-ups – Standard push-ups are an exercise that you may have done hundreds of times before, usually when trying to do a chest exercise, but the movement has some basic benefits for your shoulders. To perform, simply get on all fours, stretch your legs back and lower your upper body to a flat back position. Using the elbow joint as a fulcrum, slowly lower yourself to the ground and then lift your body up. For more information on how to do the perfect push-ups, check out our complete guide.
• Diamond push-ups are a step forward compared to regular ones. Diamond push-ups involve placing your hands together in front of your face in the starting position, forming a diamond shape. From here, more load falls on the outer part of the arm, working on the lateral delts.
• Push-ups with wide arm stance – in this version, you spread your arms wider, paying more attention to the pectoral muscles and internal muscles of the shoulder.
• Push-ups on a slope – using a bench, simply lift your legs to create more downward pressure. This option will put more pressure on the anterior delts.
• Splits are a favorite exercise of F45 fans, splits involve raising your legs and taking an inverted V shape. Why it works: While push-ups are mostly considered chest exercises, they're actually a complex movement that requires multiple muscle groups to work at the same time. To better target the shoulders, adjusting the height of the starting position showed that it significantly changes the results.

A study in the journal Physical Therapy in Sport found that push-ups at a height of 10 cm lead to greater triceps activation. For shoulder training, especially in relation to the delts, higher activation is achieved when performing push-ups on the floor.

8. Cross-thrust in a crossover

To perform this popular gym exercise, you will need to attach D-shaped handles to the upper units of two cable machines.

• Take the handle from the right machine with your left hand and vice versa.
• Pull the cables so that they cross over your chest, keep your elbows still and your arms at shoulder level.
• Lean forward slightly before lifting the weight on each machine in a criss-cross pattern, stretching your arms as far as the cables allow before moving them back apart.
• If possible, increase the weight with each successive set.

Why does it work?

The crossover row on a crossover machine is another exercise that engages several muscle groups, specifically targeting the deltoids. Due to the pulling nature of the movement, the exercise stimulates contraction of the posterior deltoids, the teres minor, and the subscapularis. When performed correctly, the crossover row should also increase the load on the trapezius muscles at the peak of the concentric phase.

9. Abduction of the hand in crossovers

Similar to the cross-deadlift in a crossover, this shoulder exercise targets the middle deltoids. 

To get started:

• Stand sideways to the machine with cables with your feet shoulder-width apart. Grasp the D-handle with the hand opposite the block.
• Keep your abdomen taut and shoulders pulled back, lift the cable using only arm and shoulder movements.
• Raise your arm just above shoulder height and hold for a few seconds before slowly returning to the starting position.
• Repeat as needed, then switch sides. Your arm and elbow should move in sync throughout the entire time.

Why does it work?

Because it works to isolate the shoulder muscles. As a highly mechanical movement, the exercise is great for increasing the load on the lateral deltoid muscles, and also focuses on the anterior deltoids. In addition, By focusing on one hand at a time, you will be able to lift heavier weights.

10. Pulling a rope to the face in a crossover

Another shoulder exercise that requires the use of a crossover, the facelift is important for creating a well-developed back figure and posterior deltoid muscles. The movement, although simple, targets the posterior deltoid muscles and the trapezius muscles. 

To perform a pull to the face on cables:

• Stand facing the cable trainer
• Install the cable frame at eye level
• Using a rope connection, take each end and raise your arms to shoulder level
• Bring your elbows to your body and pull the cable towards your face
• Tense and hold your back
• Slowly release
• Repeat

Why does it work?

Another shoulder exercise closely related to the posterior delts, the cable facelift is great for developing the overall shoulder area, especially the rhomboid muscles and external rotators (infraspinatus and small round muscles). According to certified strength and conditioning specialist (CSCS) Ken Grall, facial pulls are the perfect remedy for correcting poor shoulder posture. To get the most out of the movement, focus