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15 BEST Exercises To Blow Up Your Shoulders (And How To Use Them)

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Rating: 4.5; Vote: 2

Do a quick google search of the best shoulder exercises and you ll be met with an overwhelming number of exercises and workouts. But how many of you have tried everything in the book yet end up disappointed? What you need, and what I wish someone told me back in the day, is more structure behind your shoulder workout. So, today, I ll show you how to get bigger, wider shoulders by breaking down the best shoulder exercises for each of the 3 regions of your shoulders, how to pick the right ones for your body and equipment availability, and then show you how to combine them all into a weekly routine to grow all 3 areas of your shoulders. Let s start with the front delts. The direction of its muscle fibers run almost 45-degrees to the side relative to your torso. To best activate this muscle, you ll want to move your elbows into the scapular plane. Let s apply this little tweak to 5 of the best overhead pressing options. The first exercise to consider adding to your shoulder workout is the standing overhead press. This exercise has been shown to activate the front delts very well, even higher than traditional front raises. Next, standing dumbbell overhead presses, shown to provide the highest activation across all 3 heads of the shoulder. The third exercise will be the seated dumbbell shoulder press, which provides a lot more stability for you to really isolate the shoulders. Then, we have the kneeling landmine press. It helps you work on any muscle imbalances you may have especially if you tend to only do barbell work. Lastly: the pike push ups, which help you target the front delts without any equipment. Next, the lateral head which helps with creating wider shoulders. First, we have the dumbbell lateral raise. The second exercise, the lean-away cable lateral raise will help ensure the delts are working throughout the whole range of motion. Third, we have the standing cable Y-raise. It will take your side delt all the way to its fully contracted position. Don t have access to cables? Then a great option would be the chest supported Y-raise. Last but not least, upright rows but the better kind that s kinder to your shoulders. Finally, when it comes to how to get bigger shoulders, we cannot forget about the rear delts. To best target this muscle, you ll want to use exercises where your elbows can pull in this 45-degree arm angle relative to the torso. The first exercise will be the rear delt swing. Next, using the exact same setup and pair of dumbbells, you can take the rear delts to complete failure by turning the swing into a row by bending your elbows. Now we ll move onto the standing barbell rear delt row. The key here will be with your elbow angle and how high you pull the bar. The same concept can be applied to a cable machine by using a wider attachment and that 45 degree elbow angle, making this exercise the rear delt cable row. Last but not least, an exercise I got from Coach Paul Carter that trains the rear delts in its fully stretched position. It s called the rear delt cable pull. You can also do these with resistance bands if you don t have access to the cable machine. Here comes the most important part; putting all the shoulder exercises you ve learned into a workout routine. Now, research shows that the front delts are already highly activated in many of the pressing movements you re already doing. So, since your front delts are likely already well developed, you re only going to pick 1 main front delt exercise to do throughout the week. You ll want to emphasize the side and rear delts more by picking 2 exercises from each of those categories. You can do 3-4 sets of each exercise and throw those into your existing workouts throughout the week or do it all in one shoulder workout. Sample shoulder routine: FRONT DELTS Standing Barbell Overhead Press SIDE DELTS Dumbbell Lateral Raise Chest-Supported Dumbbell Y-Raise REAR DELTS Rear Delt Swing Rear Delt Row (dropset) Rear Delt Cable Pull But once you ve found the best shoulder exercises that work for you, stay consistent with those week after week. Only if your strength plateaus in any of those exercises or you simply get bored of them should you consider switching to another exercise from the list, which will typically happen every 4-8 weeks.
Date: 2022-01-17

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Comments and reviews: 10

HEY
Our Father, lord in temple, I shall be thy name, Thy Swoleness come, Lifts will be done in the temple as at home, Give us today our daily gains and forgive us for our 'mirin as we forgive those who admire us, Lead us not into skipping sets, but into everlasting swoleness. Wheymen.
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Karl
Great exercises! I am already doing a lot of these, and will add the rest of them for sure! Btw I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created on Nextlevel diet. I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3300 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
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Kostakis
My shoulders sucked for about a decade while i was experimenting with fancy exercises and rep ranges but finally got to grow them a lot the last 2 years. I just went heavy (6-8 reps) and to absolute failure and sometimes even further (rest pause sets) with dumbbell seated presses, leaning lateral dumbbell raises, leaning lateral cable raises and with the reverse pec fly machine using neutral grip.
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clamum
Great stuff as always big
I've never seen that Rear Delt Cable Pull before, the one-handed one at the end of the video, but it seems pretty good. From what I gather, having a deep stretch during an exercise is a big help in growth.
Looking forward to starting your program this week man! I ordered it last year when I was still doing another program but I'm looking forward to something new.
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Adam
FRONT DELTS
- military press
- overhead dumbbell press
- one handel barbell press
- pike push-ups
LATERAL HEAD
- lateral raise
- cable X raise
- chest supported lat raise
- upright rows
REAR DELTS
- rear delt swing
- barbell row (with elbows on 45 degree angle)
- cable row (----- -------)
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Curt
I think shoulders are one of the easiest muscle groups to get newbie gains. At least that was my experience. Whereas something such as biceps, you can seemingly hammer consistently for months or years without seeing much noticeable difference in appearance.
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animalstastegood
Good video, but the form of your pike push ups is terrible. The top position should have your arms fully extended in line with your torso so the movement is the same as the OHP, but inverted. Your form is more like an odd inclined push up.
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AetherHorizon
I have any issue where my traps are massive, like really massive and extend nearly at the end of the shoulders. And no matter how intensely i workout shoulders, when i wear a shirt i look like shit haha, like an arch with no shoulders
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h3arty
Jeremy, you truly are the best of the best. Thank you for all your efforts, you never fail in quality. I have purchased your program which I'm really excited about! And I'm always so excited to try the new things you show us at the gym!
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Abed
i have noticed that my other body muscles are growing
but never see my shoulders growing either at all since long time ago
even have in imbalance in shoulders
(Left is bigger than right)
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