A great shoulder workout is a foundation for building a lean, muscular physique with broad, developed shoulders.
Whether you’re at the beach or at the mall, if your midsection is wider than your shoulders, chances are that it’s not your best look. And you may be OK with that. But if you’re not satisfied with your overall physique and shoulder width, then read on.
If you are trying to build an impressive physique and create lean muscle and broad shoulders, then an effective shoulder workout is a must.
Lean, toned shoulders are also a great look for women, and these exercises below are great for women too. And it’s probably not as complicated as you think to build lean muscle on your shoulders.
Table of Contents
Main Takeaways
Small Gains Are a Big Difference
Even slight gains in your shoulder muscles can have a big impact on your broadness or width. If you can shrink your midsection just slightly at the same time you build your shoulders, then the gains are compounding and now you’re really on a great trajectory!
With a little work and a healthy diet, you can achieve the Golden Ratio. (1)
Remember, with shoulders only slight gains can have a big impact, and this shoulder workout should help you to achieve this.
Below are the Top 5 Shoulder Exercises to build strength, mass, and hardness, without building the muscle head look that just doesn’t appeal to most eyes.
Top 5 Exercises
Military Press for a Complete Shoulder Workout
Probably the most respected exercise for developing chiseled shoulders in your shoulder workout.
Make sure you start with a very low weight and progress. You need to easily maintain control of the barbell. And you need to make sure your back is 100% healthy when performing this exercise.
- Start Position: Sitting on a military bench (back support) with back straight and feet firmly on the floor, lift the barbell above your head with arms fully extended up. Your grip should be slightly wider than shoulder width.
- Technique: Slowly lower the barbell to should width as you inhale, then press the barbell straight up returning to the start position. Exhale as you raise the bar.
- Sets / Reps / Rest:
Mass and Size: 2-3 sets / 6 to 12 reps / 30 seconds rest
Strength and Density: 2-3 sets / 3 to 6 reps / 90 seconds rest
Combine Mass and Strength: Mix reps between 3-6 and 6-12 - Muscles Worked:
Primary: Deltoids
Secondary: Triceps - Variations: This exercise can be performed standing, but if you have lower back problems, be very careful with the standing exercise.
- Caution: Shoulders can be vulnerable – maintain control of the weight.
Seated (or Standing) Dumbbell Press
This is a great shoulder exercise for home or the gym. Always start light on the dumbbells and progressively work up to heavier weights.- Start Position: Sitting on a bench with back straight and feet on the floor, lift two dumbbells and rest them on your thighs. Using your thighs for leverage, lift the dumbbells to shoulder height with your palms facing forward.
- Technique: Press the dumbbells above your head as you exhale until they nearly touch, hold for 1 second, then return to the start position as you inhale.
- Sets / Reps / Rest:
Mass and Size: 2-3 sets / 6 to 12 reps / 30 seconds rest
Strength and Density: 2-3 sets / 3 to 6 reps / 90 seconds rest
Combine Mass and Strength: Mix reps between 3-6 and 6-12 - Muscles Worked:
Primary: Deltoids
Secondary: Triceps
Bent Over Dumbbell Lateral Raises (Rear Delts)
This workout for shoulders works the muscles at a completely different angle. So it’s great for variety and variation.
- Start Position: Bend over from the waist so your upper body is parallel to the ground. Let your arms hang straight down with palms, and hold a dumbbell in each hand with palms facing each other. Keep your torso steady. Shoulder workout for the rear deltoids.
- Technique: Lift the dumbbells straight out to your sides as you exhale until your arms are parallel to the ground. Hold this position for 1 second, then return to the start position as you inhale.
- Sets / Reps / Rest:
Mass and Size: 4-5 sets / 6 to 12 reps / 30 seconds rest
Strength and Density: 3-4 sets / 3 to 6 reps / 90 seconds rest
Combine Mass and Strength: Mix reps between 3-6 and 6-12 - Muscles Worked:
Primary: Rear Deltoids (Isolation)
Upright Barbell Row
This is a good shoulder workout, but should not be your primary. This one can build too much mass, and we want to stay lean and hard, not bulky.
- Start Position: Standing tall with your feet shoulder width, hold a barbell with an overhand grip slightly less than shoulder width. Your elbows should be slightly bent.
- Technique: Lift the barbell straight up to chest level as you exhale, as your elbows bend to your sides. Keep your body stable during the movement. Hold the position for 1 second, then return to the start position by lowering the bar as you inhale.
- Sets / Reps / Rest:
Mass and Size: 4-5 sets / 6 to 12 reps / 30 seconds rest
Strength and Density: 3-4 sets / 3 to 6 reps / 90 seconds rest
Combine Mass and Strength: Mix reps between 3-6 and 6-12 - Muscles Worked:
Primary: Shoulders
Secondary: Traps - Variations: Use a low pulley attached to a straight bar (gym equipment), and perform the same motion. An EZ bar can also be us.
Dumbbell Side Raises
This is a great shoulder workout, and a great burn. Also a solid exercise to increase your shoulder width.
- Start Position: Standing tall with your feet shoulder width, hold a dumbbell in each hand as your arms hang straight down in front of you. Your palms should face your body, and your elbows slightly bent.
- Technique: Lift the dumbbells to each side until your arms are parallel to the floor. Slowly return the dumbbells to your sides to the start position.
- Sets / Reps / Rest:
Mass and Size: 2-3 sets / 6 to 12 reps / 30 seconds rest
Strength and Density: 2-3 sets / 3 to 6 reps / 90 seconds rest
Combine Mass and Strength: Mix reps between 3-6 and 6-12 - Muscles Worked:
Primary: Side Deltoids
A Very Close Second
Front Dumbbell Raises
From a standing position, dumbbells at your side palms facing the rear, lift the dumbbells directly in front of you until arms are parallel to the floor. This exercise works the front deltoid for a balanced look.
Shoulder Workout Video
Workout Tips
Remember these basics for shoulder workout routines:
- To stimulate the muscle for growth, you have to lift heavy (but always within your limits).
- Vary the reps to achieve sarcoplasmic hypertrophy (mass/size) and myofibrillar hypertrophy (strength/density) – see below details on the reps and sets for the various exercises.
- Focus on maintaining good form during your shoulder workout.
- Make sure muscles are properly warmed prior to lifting – a few minutes of light cardio (jumping jacks) and some dynamic stretching.
Delts: Structure & Function
The shoulder muscle, or deltoid (commonly called “delts”), forms the rounded look of the shoulder. The deltoid takes its name from the Greek letter Delta, which is in the shape of a triangle (Δ), as the shoulder muscle is triangular-shaped. The average deltoid muscle weighs ½ to ¾ of a pound.
The deltoid is composed of 3 separate heads:
- Front deltoid – The front head. Provides rotation of the arm. The front deltoid is worked during pressing exercises (push-ups, bench press), as well as front dumbbell raises.
- Lateral deltoid – The side head. Abducts the arm (lifts the arm away from the body). Think dumbbell side raises. Lateral deltoids worked with dumbbell side raises.
- Rear deltoid – The rear head. Mainly exercised with back pulling exercises (rows, pull-ups), as well as bent-over raises.
The deltoid muscle spans from the clavicle (collarbone) and scapula (shoulder blade) to the humerus (upper arm bone).
The function of the deltoid muscle:
- Shoulder movement and rotation
- Arm abduction (lifting arms to sides)
- Lifting and pressing motions
Avoiding Injury
The shoulder can be a sensitive muscle and joint, and can be susceptible to injury. So make sure to focus on near-perfect form and do not go too heavy. When you go too heavy, the clavicle can be over-stressed.
So be very careful with shoulder exercises, even if you have very healthy shoulders. A strain or tear can happen in a blink and nag you for months…or longer.
Always make sure you workout with warm muscles, so prior to any workout…always:
- Do light cardio for a few minutes – jog in place, jumping jacks
- Perform some dynamic stretching to loosen your muscles
Always be careful when resistance training. It is so easy to believe “it won’t happen to me,” but it can and will if you are not careful.
Dips are a powerful compound movement that targets the chest, shoulders, and triceps—learn more about their muscle-building benefits here.
Build strength and definition with this lean muscle workout plan, designed to help you achieve a toned and athletic physique.
Strengthen and sculpt your shoulders and upper body with a mix of dumbbell, cable, and bodyweight exercises. Start with the seated dumbbell press to build shoulder strength and stability. Add the shoulder cable pull for controlled resistance and muscle engagement. Prefer a no-equipment workout? These bodyweight shoulder exercises are perfect for improving mobility and strength. To further develop your upper body, try bodyweight dips or the classic dips exercise to target your triceps, shoulders, and chest with maximum efficiency.
Incorporating push-ups for weight loss into your fitness routine can boost calorie burn and build strength, making them a great complement to your overall health and workout plan.
To learn more about the top back workout exercises, click here, and also to see our shoulder video workouts.
David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.
References
- Romaniello, J. (2010, December 1). The science behind a perfect body: The golden ratio. AskMen.
https://www.askmen.com/sports/bodybuilding_900/974b_the-golden-ratio.html