No matter how big your chest, arms, or back are, an upper body just doesn't look right if you don't have a nice set of well-built shoulders with along with them! However, the reality of building great shoulders, or any body part for that matter, takes a lot of hard work and patience. Whoever tells you otherwise is either a liar or has great genetics for shoulder development. But don't fret, nothing is impossible, and with the right exercises (along with proper nutrition and rest of course) you'll achieve those cannonball looking shoulders in no time! But before we get started listing the top 5 exercises, let’s first take a quick look at the anatomy of the shoulders so we understand what we’re trying to achieve in our shoulder workouts and then we’ll talk about how to build size and strength.
Your shoulders are comprised of three major muscles known as deltoids. The three heads to your deltoids are known as: the anterior deltoid head (the front portion of your shoulder), the medial deltoid head (the middle portion of your shoulder), and the posterior deltoid head (the rear portion of your shoulder). In most cases, the medial deltoid needs the most work because the anterior deltoid gets trained to some degree in a good chest workout, and the posterior deltoid gets trained whenever you do some sort of a rowing exercise on back day. So it is crucial that you develop all three heads of this muscle group, because if one is lagging, it will be painfully obvious. Now let's get to those 5 exercises that will give you total shoulder development!
#1 Overhead Press (Barbell or Dumbbell, Seated or Standing):This is one of your main multijoint exercises in your workout. The overhead press not only works out all three heads your shoulders, but it also hits your triceps and core (if you are doing this movement standing). By using Dumbbells your upper arms go straight out to your sides during the motion, meaning the middle delts are heavily recruited, with far less stress on the anterior delts than when a barbell is in front of your head. On the other hand, if you use a Barbell, your upper arms will no longer move directly out to your sides, an indication that the anterior delts are now picking up some of the workload.
Standing Overhead Press (Barbell or Dumbell): This is a highly demanding multijoint overhead press that, because it's not seated, allows for a bit of momentum as well as increased muscle activation compared to the seated version. Keep the bar just off your upper chest, and press straight overhead, stopping just short of lockout. Maintain a slight bend in your knees to absorb subtle changes in your center of gravity and relieve some of the stress on your lower back. Research has shown that dumbbells elicit a greater degree of EMG activation, but this usually comes at the expense of the amount of weight lifted.
Seated Overhead Press (Barbell or Dumbell): Sitting not only makes it hard to use momentum, it also creates a nice base from which to push the weight. A barbell recruits a greater degree of triceps musculature than dumbbells can. If you've got sore shoulders, stick to keeping the bar in front of you.
How to do the Overhead Press:
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions
#2 Upright Row: This is another great multijoint exercise that hits the middle delts. Each variation—whether on cables, using a Smith machine, or even an EZ-bar or barbell—has its advantages, but none is intrinsically better than the others. Wrist comfort may be the deciding factor for you. Don't take a close grip, which can internally rotate your shoulders; instead, take one in which your upper arms go directly out to your sides.While a closer grip increases range of motion, a wider grip has been demonstrated to have significantly greater delt activation, minimizing the biceps' role in the movement. That means it's great for the middle delts.
How to do the Upright Row:
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
#3 BB or Dumbbell Facepull/Rear Delt Row: Another great multijoint, compound movement that hits the rear deltoids in this case. This movement also utilizes your biceps and traps to complete the exercise. Tip: I recommend utilizing and laying on an incline bench when doing this movement so it takes cheating and body language out of the equation.
How to do the Facepull/Rear Delt Row:
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.
#4 Side Lateral Raises: Our first isolation exercise, which targets the medial deltoid head. This is a great single-joint movement for the middle delts, but they're tougher to master than they seem. Beginners often have trouble learning how to lead with their elbows. They also tend to rest at the bottom of the motion, when in fact it's better to stop the downward arc when their arms are about 30 degrees out to their sides. You can also utilize cables instead of dumbbells.
How to do the Side Lateral Raises:
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
#5 Dumbbell Front Raises: Raising your straight arm directly in front of you emphasizes the anterior head of your deltoids. Front raises can be done with a barbell or various cable handles, but we went with the standard dumbbell version. Each side works independently, which can help you not only spot strength imbalances but also correct them. These also calls in more stabilizer activity, so your core has to work that much harder.
How to do the Dumbbell Front Raise:
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a
slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.