Strong, defined shoulders are not only a visual highlight, but also important for overall body strength and stability. In today's blog post, we'll show you the 5 best exercises for effectively training your shoulders. Whether for more volume, definition, or simply better shoulder health – these exercises will help you achieve your goals quickly. Let's go, get ready to take your shoulders to the next level!
1. Dumbbell Shoulder Press
Shoulder training with dumbbells is one of the best exercises for building shoulders and increasing stability. The free movement with the dumbbells will activate not only the front but also the lateral and rear shoulder muscles, leading to even shoulder development.
Here's how:
- Sit on a weight bench with a backrest or stand upright with your knees slightly bent.
- Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Press the dumbbells up evenly until your arms are almost fully extended.
- Lower the dumbbells slowly and in a controlled manner back to the starting position.
- Repeat the movement for 8–12 repetitions in 3–4 sets.
Why it works:
Shoulder training with dumbbells is an excellent exercise for strengthening the shoulder muscles while stabilizing the shoulder joints. Using dumbbells allows for greater range of motion and targeted muscle activation.
Tip: Make sure to keep your back straight during the exercise and slightly tighten your belly button to promote stability and relieve pressure on your lower back.
2. Lateral Raises
Lateral raises are one of the best exercises for isolating the lateral shoulders (deltoids) and adding width and definition to the upper back. This exercise helps broaden the shoulders while strengthening the muscles.
Here's how:
- Stand upright with your feet shoulder-width apart and hold a light dumbbell in each hand.
- Let your arms hang loosely at your sides, palms facing each other.
- Raise the dumbbells to the sides until your arms are parallel to the floor, bending your elbows slightly.
- Slowly lower the dumbbells until your arms are almost at your sides again.
- Repeat the movement for 12–15 repetitions in 3–4 sets.
Why it works:
Lateral raises as a shoulder workout specifically target the lateral deltoids of the shoulder, resulting in a broader shoulder area. It's an excellent exercise for defining the shoulders and increasing volume while being gentle on the joints.
Tip: Make sure you perform the movement with control and avoid shrugging your shoulders while lifting. Choose a moderate weight that you can lift safely and with correct form to protect your shoulder joints.
3. Front Raises
Front raises for shoulder training are an excellent exercise for isolating and strengthening the front deltoids. This exercise helps define the front of the shoulders and ensures a balance between all three shoulder areas—front, side, and back.
Here's how:
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand.
- Let your arms hang loosely at your sides, palms facing your thighs.
- Lift the dumbbells straight forward until your arms are parallel to the floor.
- Lower the dumbbells slowly and in a controlled manner back to the starting position.
- Repeat the movement for 12–15 repetitions in 3–4 sets.
Why it works:
Front raises specifically target the front deltoid, helping to improve shoulder definition and harmonize the overall appearance of the shoulders. This exercise helps increase the volume of the anterior deltoid muscles and promote stability in the shoulder joint.
Tip: Make sure to perform the movement slowly and with control to properly activate the muscles. Avoid lifting the dumbbells too quickly, as this can lead to poor form and reduce the effectiveness of the exercise.
4. Arnold Press
The Arnold Press is a variation of the classic shoulder press and was developed by Arnold Schwarzenegger. It combines a twisting movement that targets the entire shoulder muscles—especially the anterior and lateral deltoids—and provides an intense, functional workout.
Here's how:
- Sit on a bench or stand upright, holding a dumbbell in both hands, palms facing your body.
- Start with the dumbbells at shoulder height, elbows bent and pointing forward.
- Press the dumbbells upwards while simultaneously turning your palms forward.
- Extend your arms fully and turn your palms outwards at the highest point.
- Lower the dumbbells back to the starting position in a controlled manner, turning your palms towards each other again.
- Repeat the movement for 10–12 repetitions in 3–4 sets.
Why it works:
The Arnold Press's rotational movement provides more intense activation of the shoulders, especially the anterior deltoids. It's particularly effective for increasing shoulder strength and developing muscles at various angles of movement.
Tip: Make sure to perform the movement slowly and with control to avoid overloading your shoulders and protect your joints. Make sure your back remains stable throughout the exercise to avoid unnecessary strain.
5. Face Pulls
Face pulls as a shoulder workout are an excellent exercise for strengthening the rear delts and upper back muscles. This exercise not only promotes shoulder health but also helps achieve balanced shoulder development and supports good posture.
Here's how:
- Stand in front of a cable machine and attach a rope to the top pulley.
- Grab the rope with both hands, palms facing down, and stand about one step away from the machine.
- Pull the rope toward your face by pushing your elbows out and back. Your hands should end at about eye level.
- Make sure you pull your shoulder blades together and do not pull your shoulders up.
- Let the rope slide slowly and in a controlled manner back to the starting position.
- Repeat the movement for 12–15 repetitions in 3–4 sets.
Why it works:
Face pulls activate the rear deltoids, as well as the rhomboids and trapezius muscles in the upper back. This exercise helps stabilize the shoulders, improve posture, and correct muscle imbalances that can occur from too much pushing and too little pulling.
Tip: Make sure to keep your elbows raised and out to properly engage your shoulders. This exercise is especially helpful for keeping your shoulders healthy and balanced, especially if you train a lot with pressing movements.
The best fitness equipment at Atletica!
If you want to train your shoulders effectively, Atletica offers the best fitness equipment to take your training to the next level. Whether it's dumbbells, cable machines, or adjustable weight benches – we offer you the right tools to specifically strengthen and tone your shoulders. Visit our Atletica online shop and discover high-quality fitness equipment that will help you achieve your fitness goals quickly and effectively. Your perfect shoulder workout starts here!
