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51 Best Shoulder Exercises

No matter how large your upper body and triceps are, having small and narrow shoulders will make you look frail and small. You will appear large, broad, and strong if you have broader shoulders. In addition to enhancing your physical appearance, well-developed shoulders are essential for the upper body's power and comprehensive effectiveness in sports.

In this article, you will learn about diverse shoulder exercises. These workouts, regardless of whether you're a novice or an expert lifter, can help you swiftly build muscular strength and improve your shoulder power. But before looking into the various shoulder exercises, let us first try to know some basic facts associated with shoulder exercises.

Should You Train Your Shoulders Daily?

Regular shoulder exercise is usually not advised. Your shoulder muscles require time to recuperate between exercises, just like any other muscle group, to prevent excessive exercise and injuries. Tiredness, lowered performance, and even serious muscular strains can result from excessive exercise. There are numerous factors to consider when determining training frequency. For instance, how your organs react, recover, and rebuild depends on how old you are, your rehabilitation, your food, and the length and difficulty of your exercise.

It can be attractive for numerous individuals who desire immediate outcomes to work out the same body part or region every day. However, placing your body under persistent stress could result in injuries.

The Best Shoulder Exercises

  1. Pike Push-ups: Body weight exercises like pike push-ups work the shoulders, triceps, and upper chest. As you begin in the push-up posture, lift your hips to form an upside-down V," then lower your head toward the ground by bending your elbows. Again, repeat the process.

  2. Handstand Push-ups: Perform a handstand facing a wall or with help, then flex your elbows and push back up to the beginning posture while lowering your head toward the surface of the ground. These push-ups offer a difficult technique to increase shoulder solidity and durability.

  3. Inverted Rows: Lay beneath a bar or strap that has been set up at waist level and use an overhand grasp to grab onto it. Squeeze your shoulder blades together to pull your chest towards the bar, then drop yourself back down. Inverted rows are useful for strengthening the upper back and enhancing posture.

  4. Cuban Press: Start by holding a small dumbbell in each hand. Start with an external rotation, go on to a high pull, and conclude with an overhead press.

  5. YTWL Exercise: On the ground or on an inclined seat, lie with your face down. Using your shoulder muscles, raise your arms to form each letter.

  6. Landmine Circles: Start by firmly anchoring a landmine attachment or a barbell in a corner. Place both of your hands at chest level and grasp the other end of the barbell. Circular movements with the barbell can be made in either large or tiny circles.

  7. Medicine Ball Slams: A medicine ball should be held in both hands, raised high, and then powerfully slammed down using your upper body and core strength.

  8. Medicine Ball Circles: Holding a medicine ball in front of you in a circle with both hands is known as performing medicine ball circles. Standing with your feet shoulder-width apart, twirl the ball slowly in your hands.

  9. Dumbbell Lateral Raise with Bands: Exercises that use dumbbells and resistance bands to work the lateral deltoid muscles include dumbbell lateral raises with bands. Stand on a resistance band while holding a dumbbell in each hand. Lift the dumbbells out to the sides while keeping the band taut to perform lateral lifts.

  10. Trap Bar Press: Lifting the trap bar to shoulder height and pressing it overhead constitutes this workout. It focuses on the muscles in the shoulders, triceps, and upper body while also involving the core to maintain balance.

  11. Landmine 180s: Holding the weighted end at chest height, turn your feet and hips as you move it in a circle around your body.

  12. Landmine Press: Targeting the front deltoids, triceps, and upper chest, press the loaded end of the barbell overhead while holding it at shoulder height.

  13. Landmine Lateral Raise: Standing next to the anchor point, lift the barbell laterally away from your body while holding it in one hand.

  14. Upright Row: Raising a barbell or dumbbell from the waist to the face while maintaining the elbows higher than the wrists is known as the upright row. It focuses mostly on the muscles in the upper back, traps, and lateral deltoids.

  15. Rear Delt Flyes: Exercises that target the rear deltoid muscles of the shoulders are called rear delt flyes. The rear deltoids are worked by holding dumbbells, bending forward at the hips, and lifting your arms out to the sides.

  16. Cable Shoulder Press: Target the shoulder muscles by pressing a handle or rope above with a cable machine. To effectively engage the shoulder, keep good form and control throughout the movement.

  17. Cable Lateral Raise: Lift weights out to the sides using a cable machine to work the lateral deltoids. For efficient shoulder engagement, maintain appropriate form.

  18. Cable Face Pulls: Engage your upper back and rear deltoids by pulling a rope towards your face using a cable machine. This enhances posture and shoulder stability.

  19. Kettlebell Shoulder Press: Kettlebells should be raised overhead with the shoulders in mind. For optimal results, keep your composure and posture.

  20. Kettlebell High Pull: An energetic workout in which the shoulders, back, and hips are worked while raising a kettlebell from a low position to shoulder height. Ensure good form and explosive power.

  21. Barbell Clean and Press: A barbell should be raised from the floor to your shoulders and then quickly raised overhead. engages the shoulders, legs, and core as well as the complete body. requires appropriate technique and control to be successful and safe.

  22. Barbell High Pull: A dynamic workout that works the shoulders, traps, and hips as you quickly raise a barbell from the floor to your chest. For optimum impact, concentrate on form and power.

  23. Single-Arm Dumbbell Push Press: Dumbbells can be raised overhead from shoulder height with the help of a modest leg dip. It combines leg force with shoulder and triceps involvement. It demands oversight of movement as well as coordination.

  24. Single-Arm Dumbbell Snatch: Lift a dumbbell quickly and explosively from the floor to overhead. It stimulates the hips, back, and shoulders. For the best outcomes, concentrate on strength, coordination, and good form.

  25. Shoulder External Rotation with Bands: Work the shoulder's external rotators by using resistance bands. Holding the band at one end, turn your arm outward in opposition to the resistance. enhances rotator cuff muscular strength for improved shoulder balance.

  26. Shoulder Internal Rotation with Bands: Target the shoulder's interior rotators by using resistance bands. In opposition to the resistance, rotate your arm inward while holding the band in your hand. For greater shoulder stability, the procedure helps build up the rotator cuff muscles.

  27. Overhead Press: Targeting the shoulders, raise the weight overhead. To engage your shoulders safely and effectively, maintain appropriate form.

  28. Dumbbell Shoulder Press: Dumbbell presses overhead to engage the shoulder muscles. For optimum outcomes, pay attention to form.

  29. Arnold Press: a shoulder workout where you press the dumbbells overhead while rotating them. This task, which bears Arnold Schwarzenegger's name, uses a variety of shoulder muscles and provides a unique spectrum of movement.

  30. Push Press: Utilizing a little knee dip for propulsion, raise a weight from shoulder height to overhead. stretches the triceps, shoulders, and legs. It integrates strength in the upper body with the power of the legs.

  31. Seated Shoulder Press Machine: Sit down on shoulder-pressing equipment. To work the shoulder muscles, press up on the grips. allows for stabilization as well as controlled resistance for shoulder exercises that work.

  32. Face Pulls: Addressing the top of your back and posterior deltoids, pull an elastic cord towards your face using a cable machine. It enhances the health of the shoulders and posture.

  33. Plate Front Raise: Raise the weight plate to shoulder level directly in front of you while holding it with both hands. The front deltoids are the goal of this workout. The entire movement should be performed with control and correct form.

  34. Dumbbell Clean and Press: Dumbbells should be raised from the floor to shoulder height and then pressed above. It is a complex exercise that works the shoulders, legs, and other major muscle groups.

  35. Military Press: Lift a barbell up and over your head from shoulder height. focuses mostly on the shoulders. Maintain good form for efficient outcomes.

  36. Front Raise: Lift weight up to shoulder height in front of you. It concentrates on the front deltoids. Emphasize controlled motion and appropriate form.

  37. Lateral Raise: Addressing the lateral deltoids, raise weights out to the sides. To activate the shoulder effectively, maintain your form and control.

  38. Bent-Over Lateral Raise: Lift weights out to the sides while edging forward to target the back deltoids. helps to build upper back strength and enhance shoulder stability. Ensure appropriate posture and deliberate movement.

  39. Shoulder Taps: Tap one hand on the opposing shoulder while holding a plank stance. To keep your balance and form, move slowly and deliberately while performing.

  40. Wall Angels: Make arm motions against a wall to mimic the wing action of an angel. enhances posture while involving the shoulders and upper back. Put your attention on deliberate, fluid movement.

  41. Scapular Wall Slides: Improve scapular flexibility and upper back strength by sliding your arms against a wall. It encourages proper posture and shoulder movement. For the greatest advantages, use controlled motions.

  42. Farmer's Walk: Walk while carrying weights in each hand. utilizes the core, shoulders, and grip power. It is a practical workout that could improve stability and general strength.

  43. Stability Ball Dumbbell Press: Dumbbell presses are performed while laying on a stability ball. works the shoulders while involving the core and supporting muscles. Keep your balance and move slowly.

  44. Pike Dumbbell Press: Dumbbell presses should be performed with the hips elevated in the pike position. It stimulates the triceps and shoulders. It demands good form and core strength.

  45. Swiss Ball Dumbbell Press: Press dumbbells while lying on a Swiss ball. works the shoulders while involving the core and stabilizer. Keep your balance and move slowly.

  46. Battle Ropes: Use thick ropes to make forceful, erratic movements. provides cardiovascular exercise while working the core, shoulders, and arms. Observe alternate waves or other changing patterns with attention.

  47. Shoulder Shrugs: Using your upper traps, raise your shoulders toward your ears. aids in posture improvement and upper back strengthening. Move slowly, and try not to put too much strain on your neck.

  48. Bent-Over Rear Delt Raise with Bands: Use resistance bands to carry out rear delt lifts while bending forward. improves shoulder balance by focusing on the posterior deltoids. Throughout the entire workout, maintain excellent form and regulated movements.

  49. Seated Dumbbell External Rotation: Use dumbbells to accomplish external shoulder rotation while seated. improves shoulder stability by focusing on the rotator cuff muscles. Emphasize controlled motion and appropriate form.

  50. Dips: A complicated workout where you bend and straighten your arms to lower and lift your body Activates the triceps, chest, and shoulders. As you advance, concentrate on good form while gradually escalating your intensity.

  51. Burpees: A move that combines the push-up, leaps, and squats. The shoulders, chest, arms, and legs are all involved. This enhances overall strength and endurance while providing cardiovascular exercise. For successful results, execute with perfect form and restraint.

If you are new to these workouts, remember to start with smaller weights and practice appropriate form. Always warm up before exercising, and if you have any questions about a particular exercise, seek advice from a fitness expert.


The development of robust and well-balanced upper body muscles depends heavily on shoulder workouts. There are several different tasks aimed at different shoulder muscles, ranging from traditional overhead lifts to dynamic activities like burpees. For best results, keep in mind to prioritize perfect form, gradually increase weight and intensity, and give your muscles enough time to recover. If you're new to working out or have any worries, think about getting advice from a fitness expert to design a personalized and efficient shoulder workout regimen.

Article by: Ayush Maurya

Edited by: Puneet Kapani

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