8 Best Shoulder Muscle Exercises

I’ve experimented many different shoulder muscle exercises over the years. Some I’ve learned from watching friends at the gym, and some I watched on the internet. Some of these exercises turned out to be excellent on the other hand some was rubbish.


There is a lot more to developing awesome shoulder muscles than simply doing dumbbell side raises or shoulder presses on machines. The compound exercises that involve your whole body will be most effective at building big & strong shoulders.

Functions of the Shoulder Muscles:

Anterior Deltoid

  • The front head of the shoulder that allows you to rotate your arm inward. This shoulder muscle plays a role in bench pressing, and tricep workouts. This is commonly one of the most overdeveloped muscles for weight lifters, which can cause a muscular imbalance, leading to injury and posture problems.

Medial Deltoid

  • The medial deltoid brings your arm out to the side. This shoulder muscle is activated more by isolated shoulder movements, such as dumbbell side raises.

Posterior Deltoid

  • The posterior deltoid brings your arm back and helps to rotate it out. Back training exercises such as rows and pull ups involve the rear delts more than most other exercises. Reverse flyes are also a good an isolation exercise for the rear delts.

5 Awesome Shoulder Muscle Exercises That Must Be In Your Routine

1. Overhead Push Presses: This shoulder workout will shred your delts and make you stronger overall, especially in your core. You’re basically throwing weight up over your head forcing you to balance and not swing back and forth. This is a powerhouse compound exercise.

2. Arnold Presses: Terminator knew what he was doing! Try to keep strict form on this one and really feel the burn. Get a good rotation throughout the movement and try to touch the weights at the top and bottom of every rep.

3. Bus Drivers: Kind of a funny name, but it works! Hold the plate straight in front of yourself and twist it back and forth like a steering wheel. You’re going to feel a mean burn in your shoulders and forearms while you’re going through the movement.

4. Front Raises: This is a solid movement. Try not to swing too much and bring the weight up to shoulder level on every rep. You must stay in control, and not allow the weight to fall down too fast.

5. Shoulder Shrugs: Try to do this shoulder muscle exercise in the beginning of your workout, or there’s a good chance that you won’t get the most out of them. Do not put 6 plates on each side and moves your arms up and down half an inch. Get a good range of motion and squeeze your traps at the top for a second. Do them right and you will look like a freak in no time. By “freak” I mean a stacked individual – which is out of the norm in today’s fat society.x`


6. Lateral raises (or Shoulder Fly): To do this exercise you will need to stand upright with your feet shoulder width apart and your knees bent slightly downward. Next, you will want to have both of your arms hanging right in front of your body with a dumbbell of appropriate weight in each hand. The bottoms of each dumbbell should be facing front to back.

  • Equipment: dumbbells, cable machine or lateral raise machine.
  • Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and lifted over the head in a circular motion).

7. Military press: is similar to the shoulder press but is performed while standing with the feet together. (It is named “military” because of the similarity in appearance to the “at attention” position used in most militaries) Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright, and is thus a more effective compound exercise.


  • Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine.
  • Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards).


8. Upright row: is performed while standing, holding a weight hanging down in the hands, by lifting it straight up to the collarbone. This is a compound exercise that also involves the trapezius, upper back, forearms, triceps, and the biceps. The narrower the grip the more the trapezius muscles are exercised.

  • Equipment: dumbbells, barbell, Smith machine or cable machine.

Well, that’s it for this one. Remember, wide shoulders will make you look taller, broader and more masculine. Give these workouts a shot during your next training session and don’t forget to let me know what you think in the comments section below.

Now you know what you need to do, right? This is precisely what The 3 Week Diet is built upon. By doing this diet, you can see remarkable changes in as little as three short weeks and once you see how easy it is to melt the fat, you’ll want to stick with the plan much longer than that.




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