The Best Shoulder Exercises To Build Both Strength And Size

You’d think that big biceps or flat abs is what most men would desire but if you’ve ever been a gym bro or have interacted with one of them, you’d know that it’s broad shoulders that they’re truly after. To be fair, what’s the point of having ginormous guns (of the muscle kind before you come at me!) or an enviable eight pack if you’re lacking the shoulders to frame it all well?

Shoulders aren’t hard to build though. Alright, alright, it’s a lot of work. But then, nothing good comes without giving some sweat, blood and tears. Besides, think of the joy you’ll get looking at your own self? Shoulders make a man’s frame, and well-built shoulders amplify it further.

But how to build your shoulders, you’re wondering? Worry not for help is right here.

Best Shoulder Exercises For Size, Strength & Stability

Here are some solid exercises to help you build shoulders that are solid as hell.

Compound Shoulder Builders

For when you’re looking to target multiple heads of your deltoid along with your triceps and traps, it’s best to go for exercises that aren’t isolated in nature.

Overhead Barbell Press (Military Press)

This one targets both your front and side delts and is excellent for building mass. It’s a great strength builder too. Just ensure you’re not fully locking your elbows at the top.

Seated Dumbbell Shoulder Press

Another one to target your front and side delts, this one is more joint-friendly as compared to the previous one, and also provides a greater range of motion for your muscles.

Arnold Press

This will do it all – target your front, side and even rear delts. The rotation will increase your muscle activation and also increase shoulder stability – isn't it fabulous?

Push Press

A classic that never ceases to work, basically. Use it to target your front and side delts for few exercises add more power and explosiveness to your muscles than this one.

Isolation Exercises

Because who said working out is only to gain more strength? You’d also want your body shape to suggest you’re working hard in the gym. The cuts and details, basically, which will come through isolation exercises that target specific muscle areas.

For Front Delts:

Front Dumbbell Raise either alternating or both the arms

And

Barbell Front Raise especially to define your shoulder cap from the front

For Lateral Delts:

Lateral Raises using either dumbbells or a cable focusing more on the form instead of obsessing on the weight you’re lifting

And

Leaning Cable Lateral Raise which helps keep tension in the muscles through the full range of the exercise

For Rear Delts:

Reverse Pec Deck Machine

And

Bent-Over Dumbbell Reverse Fly

And

Face Pulls using either a cable or even some bands

As a general advice, start small (in terms of weight) while focusing more on your posture. Build the weight and reps as you progress, while not losing out on consistency and form.