The shoulders are one of the most important muscle groups in the body. Shoulder exercises provide stability and allow us to move our arms in a wide range of motion. A strong set of shoulders can make you look great in a tank top or swimsuit, and they can also help to improve your posture. Plus, building strong shoulders can help to prevent injuries in other areas of the body, such as the low back and knees.
There are many different exercises that you can do to target the muscles of the shoulders. In this blog post, we will show you 5 of the best shoulder exercises for building muscle.
5 Best Shoulder Exercises You Should Try
1. Military Press
The military press is a great exercise for targeting the front and side deltoids, as well as the triceps. To do this exercise, you will need a barbell and a weight bench. Start by sitting on the bench with the barbell resting on your collarbones. Grip the barbell with your hands placed just outside of shoulder width. Press the barbell overhead until your arms are fully extended. Lower the barbell back to the starting position and repeat for 8-12 reps.
2. Dumbbell Lateral Raise
The dumbbell lateral raise is an excellent exercise for targeting the middle deltoids. To do this exercise, you will need a set of dumbbells and a weight bench (optional). Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand with your palms facing your thighs. Raise your arms out to the sides until they are parallel to the floor. Lower your arms back to the starting position and repeat for 8-12 reps.
3. Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is another great exercise for targeting the front and side deltoids, as well as the triceps. To do this exercise, you will need a set of dumbbells and a weight bench (optional). Start by sitting on the bench with your feet flat on the floor and your knees bent at 90 degrees. Hold a dumbbell in each hand at shoulder level with your palms facing forward. Press the dumbbells overhead until your arms are straight, then lower them back down to shoulder level and repeat for 8-12 reps
4. Arnold Press As Shoulder Exercises
The Arnold press is named after Arnold Schwarzenegger and is one of his favorite shoulder exercises. This exercise targets all 3 heads of the deltoids, as well as the triceps. To do this exercise, you will need a set of dumbbells. Start by sitting on a weight bench with your feet flat on the floor and knees bent at 90 degrees (or you can stand if you prefer). Hold a dumbbell in each hand at shoulder level with your palms facing toward your body. From here, press the weights up overhead while simultaneously rotating your palms so that they face away from your body at completion (hence why it’s called an “Arnold” press). Lower back down to shoulder level and repeat for 8-12 reps per side
5. Bent-Over Row Shoulder Exercises
The bent-over row is a great exercise for targeting the muscles of the back, including the lats, traps, and rhomboids. This exercise can be performed with a barbell, dumbbells, or cables.
To perform the bent-over row with a barbell, start by standing with your feet hip-width apart and your knees slightly bent. Bend at the waist, hingeing forward until your torso is parallel to the floor. Let the barbell hang down in front of you, gripping it with an overhand grip. Keeping your back straight, start to row the barbell up towards your chest, leading with your elbows. Now, pause at the top of the movement, and then slowly lower the barbell back down to the starting position.
Conclusion
There are many different ways to approach shoulder training, and the best exercise for you will ultimately depend on your unique goals and preferences. If you are looking to build strong, muscular shoulders, then these 5 exercises are a great place to start! Remember to focus on quality rather than quantity, and be sure to use a weight that challenges you but does not sacrifice form.