10 Best Shoulder Workout Exercises for Building Muscle (2024)

Chest | Back | Shoulders | Biceps | Triceps | Legs | Abs

The way lifters train their shoulders is usually a balance of personal taste and injury history. Is putting heavy weight overhead the ultimate goal? Or does it make you wince just thinking about it? Are raises your bread and butter, or are they a low-priority accessory lift?

If you've read the other articles in the 10 Best series, you know we favor a little of both: a heavy muscle-building move like a press to start, followed by targeted isolation work after. This approach is a time-tested way to build the best shoulder workouts for both men and women. And it allows you to utilize a wide range of movements! Here's how we selected ours:

  • Ease of learning and performing
  • Total muscle stimulation and intensity
  • Popularity among diehard lifters and bodybuilders (This matters!)
  • Availability of equipment in commercial gyms

You'll find enough variations of each movement below to keep you busy for a long time. Read up, eat to grow, then get to work with the three complete workouts below!

10 Best Shoulder Exercises

  • Push-Press
  • Military Press
  • Rear Delt Row
  • Seated Dumbbell Press
  • Seated Barbell Press
  • Upright Row
  • Arnold Press
  • Rear Delt Fly
  • Lateral Raise
  • Front Raise

Push-Press

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Why it's on the list: This press allows you to load up more weight, and do more reps, than just about any other overhead exercise, making it a great way to unlock new shoulder growth. It's rightfully considered a bit more of a whole-body movement than a pure shoulder move, since your lower body, core, delts, triceps, and upper pecs are all involved.

This isn't always a bad thing! Compound movements like this engage a great deal of muscle mass and boost muscle-building hormones better than movements that don't. It's a favorite of bodybuilders who are looking to build strength and athleticism in the offseason, like in Steve Cook's shoulder and arms workout.

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Push-Press Variations for Shoulder Development:

  • Barbell push-press
  • Dumbbell clean and push-press
  • Kettlebell push-press (double-arm or single-arm)
  • Front squat push-press
  • Dumbbell thruster

In your workout: This doesn't need to be an "every workout" move. When you do use it, perform it first in your workout, after warming up well, for 3-4 sets of 6-8 reps. Stop each set before fatigue causes your form to crack.

Protect Your Back on Shoulder Day When doing explosive overhead work like push-presses, either a nylon or leather lifting belt can help you lift heavier more safely. Don't regret not having one in your gym bag.

Military Press

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Why it's on the list: Like the push-press, this is a challenging full-body lift. It was once contested as a powerlift, and with a barbell, remains a popular lift for setting ambitious strength goals. But research has shown that dumbbells elicit a greater degree of muscle activation, even if you can't lift quite as much total weight.

Pro tip: Be sure to maintain a neutral hip position and learn how to brace your core to protect your lumbar spine. If you spend all of your time injured, you'll miss out on the gains!

Military Press Variations for Shoulder Development:

  • Standing military press
  • Dumbbell shoulder press (double-arm, single-arm, alternating)
  • Dumbbell rotational shoulder press
  • Double-kettlebell shoulder press

In your workout: After a thorough warm-up, choose a challenging weight, but not one so heavy that you break form. Classic rep schemes like 5x5 for muscle and strength are great. For more pure size gains, go for sets of 6-8 or 8-10 where the last one is a struggle, but you're in no danger of failing the rep.

Training hard? Take this every day. No supplement has the research resume of creatine monohydrate when it comes to building muscle and strength. Keep it simple: 5 grams per day, every day.

Rear Delt Row

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Why it's on the list: What the heck is a row doing in an article about shoulder exercises? Remember, rowing movements don't just work the "back," they involve the rear delts to a significant degree, as well. And experts like physical therapist John Rusin, creator of the BodyFit resource Unstoppable: The Ultimate Guide to Training Through Injury, believe that a key to shoulder health is rowing twice or even three times as much as you press.

One more point in favor of rows, particularly on an incline bench: a 2014 study found that in addition to hitting the rear delts as well as flyes, they activated the middle delt significantly better than dumbbell shoulder presses, cable lateral raises, and even barbell upright rows. This makes it a no-brainer for creating a time-efficient shoulder workout.

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Rear Delt Row Variations for Shoulder Development:

  • Incline dumbbell row
  • Bent-over dumbbell rear delt row

In your workout:As part of a shoulder workout, do this immediately after press variations for sets of 8-10, or as a final high-rep movement for sets of 10-12 or more.

Seated Dumbbell Press

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Why it's on the list: Swapping out the barbell for dumbbells on overhead presses works each side independently, which is great for balanced development. The range of motion is also a bit longer, which can help maximize muscle growth. Pressing in a seated position also removes the lower body, allowing you to focus squarely on the shoulders.

Seated Dumbbell Press Variations for Shoulder Development:

  • Seated dumbbell press
  • Seated kettlebell press

In your workout: Do it first in your workout for solid, heavy sets of 6-8 reps. Going heavy? Have a spotter help you get the weights into the starting position and give you a spot (or even a forced rep or two) as you push toward failure.

Seated Barbell Press

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Why it's on the list: Using a barbell rather than dumbbells may seem like a matter of taste, but there are functional reasons to pick the big bar. For one, you can put a bench in a rack and press off of the safety pins, allowing you to dial in your desired range of motion. Doing barbell-style presses on a Smith machine also allows you to safely push a bit closer to failure than other press variations and really focus on performing slow negatives.

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Seated Barbell Press Variations for Shoulder Development:

  • Seated military press
  • Smith machine shoulder press
  • Smith machine behind-the-neck press (if your shoulders can tolerate it)
  • Machine shoulder press

In your workout: Do these first in your workout and use challenging weights for sets of 6-8 reps. That's how bodybuilder Lawrence Ballenger starts his Boulder Shoulder workout before moving on to lighter lifts.

Protect Your Joints on Shoulder Day Destroy your shoulders in the gym, then feed and take care of them afterward. Joint support supplements help ensure you can keep coming back and doing this for years!

Upright Row

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Why it's on the list: Upright rows have a reputation as a shoulder destroyer, but like anything, it's all about how you perform them. As personal trainer Jimmy Peña explains in the article, "How Wide Should My Grip Be on an Upright Row," don't take a close grip, which can internally rotate your shoulders. Instead, take a wider grip where your upper arms go directly out to your sides.

The science backs this up, too. A wider grip has been demonstrated to both significantly increase delt activation and also minimizing the biceps' role in the movement. You can also perform these one arm at a time to get the same effect.

Upright Row Variations for Shoulder Development:

  • Barbell upright row
  • Dumbbell upright row (double-arm and single-arm)
  • Cable upright row
  • Smith Machine upright row

In your workout: Even though it's technically a multijoint movement, don't do this exercise first in your workout. Do it after your presses for 8-10 reps per set, in supersets with front raises, or as a burnout move at the end of your routine.

Arnold Press

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Why it's on the list: Yes, this is just a dumbbell press with some rotation added in. Why give it a separate callout? Because the namesake of the move was definitely onto something!

Research has shown that the staple move of old-school muscle-building programs like the Blueprint to Mass hits both the front and medial delts more than other dumbbell press variations. Plus, many lifters simply find it more friendly to their shoulder joints. That's a big one-two punch.

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Arnold Press Variations for Shoulder Development:

  • Seated Arnold press
  • Standing Arnold press
  • Standing single-leg Arnold press

In your workout: These are great first in your workout, or second after a more basic overhead press. Consider pyramiding up in weight and down in reps for 4 sets of 12, 10, 8, and 6, like in the 3-Move Shoulder Builder workout.

Rear Delt Fly

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Why it's on the list: Why two rear-delt exercises on the list? Because these small muscles are often undertrained but are important for both posture and rotator-cuff health.

A bent-over version with dumbbells is great, either freestanding or with the head resting on a bench. Just don't cheat and sling the weights up with poor control! If you're hitting the rear pec-deck machine, use a neutral or palms-in grip—not palms-down—to maximally activate the muscle.

In your workout: This is a great move to do later in a workout for 10-12 reps or more per set, either on its own or supersetted with lateral raises, like in The Simple Workout for Super Shoulders.

Lateral Raise

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Why it's on the list: This is one of the most popular and best isolation exercises in the weight room, but it's tougher to master than it seems. Beginners usually benefit from two cues: lead with your elbows, and only go down until your arms are about 30 degrees out from your sides. Both will help your raises be better—and more difficult.

Lateral Raise Variations for Shoulder Development:

  • Dumbbell lateral raise (double-arm and single-arm)
  • Leaning cable lateral raise
  • Cable lateral raise

In your workout: If you really want to bring up your medial delts, use do this exercise first; if your front or rear delts need more work, do this exercise last. In either case, do it for at least 8-10 reps per set. Every once in a while, maybe after a scoop of your favorite pre-workout, take this to the next level by running the rack.

Front Raise

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Why it's on the list: The "why" of this move is simple enough: raising your straight arm directly in front of you activates the anterior head of your deltoids. But it's not a must-do for everyone! Presses hammer the anterior delts, and these muscles already tend to be disproportionately large among individuals who overdo chest training compared to back training.

So, if you're only going to do one variation, which one is best? Single-sided dumbbell or cable raises are great because each side works independently, or alternating. This maximizes the mind-muscle connection, but also helps to build balanced shoulders.

Front Raise Variations for Shoulder Development:

  • Barbell front raise
  • Alternating dumbbell front raise
  • Single-arm cable front raise

In your workout: If you're going to do it, do it in the second half of your shoulder workout. It's a great last movement for a burnout, especially superset with lateral raises, as in Abel Albonetti's Brutal Mass-Building Shoulder Workout.

Best Shoulder Workouts

  • Hard and Heavy Shoulder Workout
  • Beginner Shoulder Workout
  • Machine Pump Shoulder Workout

Hard and Heavy Shoulder Workout

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For some of us, there's nothing better than putting heavy stuff overhead. This old-school free-weights-only shoulder workout starts off with heavy, powerful push-presses, then pumps up your lateral and rear delts with dumbbells. It pairs well with a two-move traps finisher for dessert.

Hard and Heavy Shoulder Workout

1

Push-press

3 sets, 6-8 reps (rest 2 min. )

2

Arnold press

3 sets, 10-12 reps (rest 90 sec. )

3

Incline dumbbell row

3 sets, 8-10 reps (rest 90 sec. )

4

3 sets, 10-12 reps (rest 90 sec. )

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Beginner Shoulder Workout

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Beginners don't need to get fancy or high-volume with shoulder training—especially if they're already hitting their front delts with any significant amount of chest training. Hit these three moves hard, nudge the weights up over time, and they can be enough to grow on.

Beginner Shoulder Workout

1

Seated dumbbell shoulder press

4 sets, 8-10 reps (rest 2 min. )

2

SUPERSET

Perform the exercises in order. Don't rest between exercises and rest 1 min. between sets.

3 sets, 12 reps (no rest)

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Seated rear delt fly

3 sets, 12 reps (rest 1 min. )

Machine Pump Shoulder Workout

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Experienced lifters know that shoulders grow well with some high-rep pump work in the mix. If you agree, you'll love this workout. It can be great on its own, or as a second shoulder day 72 hours after one focused more on free weights and presses. Pair it with a non-stim pre-workout loaded with pump-friendly NO-boosting ingredients and go to town.

Machine Pump Shoulder Workout

1

Machine shoulder press

After the final set, perform a single dropset.

4 sets, 10-12 reps (rest 1 min. )

2

SINGLE-ARM CABLE LATERAL RAISE

Perform all reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.

Cable Lateral Raise

After the final set, perform a single dropset.

4 sets, 10-12 reps (left side, no rest)

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Cable Lateral Raise

After the final set, perform a single dropset.

4 sets, 10-12 reps (right side, rest 1 min. )

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3

SINGLE-ARM CABLE FRONT RAISE

Perform all reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.

Single-arm cable front raise

After the final set, perform a single dropset.

4 sets, 10-12 reps (left side, no rest)

Single-arm cable front raise

After the final set, perform a single dropset.

4 sets, 10-12 reps (right side, rest 1 min. )

4

Reverse Pec-Deck

After the final set, perform a single dropset.

4 sets, 12 reps (rest 1 min. )

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Best Shoulder-Building Programs

  • What Are the Best Shoulder Programs for Mass?

What Are the Best Shoulder Programs for Mass?

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Shoulder training is too important to just wing it with a few random presses and raises. Get systematic and build your boulder shoulders in three dimensions with these popular delt-building programs:

  • 30-Day Shoulders with Abel Albonetti
  • The Blueprint to Mass: 8-Week Old-School Muscle-Building Program
  • Project Mass: Jacob Wilson's 16-Week Mass-Building Plan
  • Garage Gains: Dynamite Dumbbell Workouts for Size

To follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:

  • 10 Best Muscle-Building Chest Exercises
  • 10 Best Muscle-Building Back Exercises
  • 10 Best Muscle-Building Biceps Exercises
  • 10 Best Muscle-Building Triceps Exercises
  • 10 Best Muscle-Building Leg Exercises
  • 10 Best Muscle-Building Abs Exercises
10 Best Shoulder Workout Exercises for Building Muscle (2024)

FAQs

What is the number 1 shoulder exercise? ›

The best foundational exercise for shoulders is the Barbell Overhead Press because we can create overload and scale with heavier weights over time.

What shoulder exercise builds the most mass? ›

The overhead press (also known as the shoulder press, strict press, or military press) is one of the best shoulder exercises. It can be performed seated using a pair of dumbbells or standing using dumbbells or a barbell. If you experience any muscular imbalances, opt for the dumbbells to iron out weaknesses.

What is scientifically the best shoulder exercise? ›

For the optimal workout, you're best served doing the dumbbell shoulder press to target the front of the shoulders, and either the 45-degree incline row or the seated rear lateral raise for the rear part of the shoulders.

How can I bulk up my shoulders fast? ›

Typical bulk building exercises will consist of shoulder presses (military presses), lateral raises, upright rows, incline chest presses, and supine lateral raises. You should also include pull-ups, chin-ups, and dips to strengthen your upper back and rear deltoids.

What is the number one bicep exercise for mass? ›

Best All-Around Biceps Mass Move: Standing Barbell Curl

The standing barbell curl is universally lauded by our experts as a solid biceps builder, which can annihilate both the long outer head and short inner head of the biceps when done correctly.

What is the best muscle group to workout with shoulders? ›

Next are the arms and shoulders. Because they're complementary muscle groups, it makes sense to train them together rather than on different days. You'll be using your triceps (and biceps to some degree) when training your shoulders anyway, so you won't need as much time as you would on leg day, for example.

What are the 4 exercises for shoulders? ›

If we look at the four main exercises that people do in their 'shoulder day' workout routine: overhead press, side lateral raises, front delt raises and maybe even dips, you'll see that they share a common problem.

What is Arnold's shoulder workout? ›

THE ARNOLD PRESS

Hold a pair of dumbbells in front of your shoulders with your palms facing your body (it should look like the end position of a dumbbell curl). In one fluid motion, open your arms and extend them overhead as you exhale. Pause, then reverse the move and inhale.

What exercise hits all 3 bicep heads? ›

The Weighted Chin Up is the best biceps exercise for hitting all three functions (elbow supination, elbow flexion and shoulder flexion) of the biceps with overload. This exercise will help you build strong arm muscles as well as build muscle mass and should be a mainstay in all your upper body workouts.

What exercise builds shoulders the most? ›

Standing overhead press

The overhead press is one of the most well-known shoulder exercises. It involves pressing a barbell or some dumbbells overhead from standing. The reason this lift is so popular is because of the number of muscles it requires to perform the movement.

How long does it take to build muscle in shoulders? ›

Essentially, when we work out, we break our muscles down, and rest allows them to repair so they can grow. In general, however, toning your shoulders should take anywhere from 8-12 weeks. Again, this depends on the above factors.

Is 30 minutes of shoulder exercise enough? ›

Thirty minutes in the weight room isn't much time—but it's enough, if you know how to take advantage of it. Any single muscle group can be trained hard and trained well in the length of a sitcom episode, but to do it you'll need laser focus and a good plan.

What exercise works the most muscles at one time? ›

But in terms of building muscle mass, squats are vital as they hit so many areas at once. Plus, you can pile on the weight for maximum gains. Quads, lower back, glutes, hamstrings, hip flexors and core.

What is the number 1 best exercise? ›

Walking and hiking: Walking is one of the best cardio exercises out there because it can be done almost anywhere and with little equipment. All you need is a pair of comfortable, sturdy shoes. If you're just starting out, walk 5-10 minutes per day and work your way up to 30 minutes or more per day.

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