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30 Best Shoulder Workouts to Get Bigger Delts

    To build bigger delts, you will need to train the anterior (front delt), medial (side delt), and posterior (rear delt) heads of the shoulder.

    You would need a list of the best workouts targeting every deltoid head. Additionally, you should also train the upper back muscles, the trapezius, for a genuinely fulfilling shoulder workout. 

    If you don’t have strong Noddy Holders (shoulders), you’ll struggle with various other lifts, mainly when training your chest and back. We’ve got 30 of the best shoulder workouts to get bigger delts to help you out.

    Best Shoulder Workouts to Get Bigger Delts

    Lifting a mass too heavy for you is a bad idea no matter what region of the body you’re working on, but it may be especially dangerous while doing shoulder workouts.

    The shoulders are sensitive and intricate joints that are difficult to target, and putting too much pressure on them before they’re ready might result in injuries that keep you out of commission for months.

    As a result, compound exercise plays a significant role in getting bigger delts.

    It’s also critical to include some shoulder-specific exercises in your routines.

    See the table below if you are in a hurry to see the best shoulder workout equipment that we recommend.

     

    From the 30 best shoulder workouts, some of the best to build bigger delts include:

    • Barbell Standing Press
    • Arnold Press
    • Seated Dumbbell Press
    • Bent-Over Reverse Fly
    • Half-Kneeling Archer Row
    • Upright Row
    • Front Raises
    • Kettlebell Single-Arm Press
    • Shrugs
    • 3-Way Shoulder Raises

    Developing bigger shoulders starts with understanding how to do each of these workouts, including the additional 20 shoulder workouts.

    Let’s examine how they work and how to perform them in more detail, starting with the barbell standing press.

     

    Contents

    1. Barbell Standing Press ๐Ÿ‹๏ธโ€โ™‚๏ธ

    Barbell Standing Press

    The overhead barbell standing press is a total-body workout that is excellent for developing raw strength and power.

    It exercises your core muscles and all three heads of your deltoids to help stabilize your body.

    Your torso and knees stabilize the weight while your shoulders, upper chest, and arms press the weight overhead.

    • First, grab a barbell and hold it at shoulder height, palms facing front, with your foot stance and grip width one shoulder length apart.
    • When ready to lift, place the bar high on your chest and maintain your chest upwards, elbows forward, and eyes forward. 
    • Maintain a straight back by squeezing your glutes.
    • Lock your knees and hips throughout the action, and when the bar crosses over your head, bend your head back slightly to allow the bar to pass, then elevate the bar until your elbows are locked.
    • Fill your chest with air by taking a deep breath from the top. Then lower the bar till it touches your upper chest, then repeat.
    • Try between three to five sets of six to eight reps with a modest to heavyweight, or between two to four sets of 12-15 reps with a medium to high load until failure. Maintain 45-90 second resting breaks.

    The barbell standing press requires a high level of balance. Begin light, concentrate on technique, then gradually increase weight.

    Barbell-Standing-Press2

     

    2. Arnold Press ๐Ÿ’ช

    Arnold Press

    The Arnold press is a complete shoulder-muscle-building workout.

    Unlike other upper-body workouts like the lateral raise, military press, and overhead press, the Arnold press engages all three deltoid muscles in your shoulder: the posterior, lateral, and anterior deltoids.

    • As though you’ve just completed a bicep curl, sit on a bench with dumbbells in front of you, palms facing your shoulders. 
    • Raise the dumbbells over your head and rotate your arms so that your palms are facing away from you. 
    • Next, straighten your arms, then pause before reversing the action and repeating the process.
    • Begin with a weight you can control for 2โ€“3 sets of 8โ€“12 repetitions on the Arnold press. Then, select a weight that permits you to keep good form throughout all sets and repetitions.

     

    3. Seated Dumbbell Press ๐ŸงŽโ€โ™‚๏ธ

    Seated Dumbbell Press

    The seated dumbbell press is a fantastic shoulder workout similar to the Arnold press.

    The main muscles employed are the Anterior Deltoid, Medial Deltoid, and upper section of the Pectoralis Major.

    • To begin, choose your dumbbells. Don’t go crazy with the weight since this workout becomes tough halfway through a set.
    • Next, hold the dumbbells by your shoulders with your hands facing ahead and elbows out to the sides, and bent over at a 90-degree angle.
    • Extend your elbows to press the weights above your head without leaning back. Then gently return to your initial position and repeat.
    • Start with two sets of 8โ€“10 repetitions if you’re a beginner. Then, as you become more contented with the workout over time, increase the number of reps and gradually increase the weight.

    See our top three recommended adjustable dumbells here that work for various exercises.

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    4. Bent-Over Reverse Fly ๐Ÿ˜ƒ

    Bent-Over Reverse Fly Position

    The reverse fly also named the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that aims to reach your upper-back muscles and shoulder muscles, notably the posterior deltoids (back-end of your shoulders).

    • Stand with your knees a little bent and dumbbells in each hand. Bend forward at the hip joint while keeping your back flat.
    • Exhale and extend both arms out to the side, keeping your elbows bent and your shoulder blades pressed together.
    • Lower the dumbbells to the ground slowly and steadily. That marks the end of one rep.
    • Begin with three sets of 10 to 12 repetitions, then progressively increase the number of reps and weight as you get more comfortable with the workout.

     

    5. Half-Kneeling Archer Row ๐Ÿน

    Half-Kneeling Archer Row

    The half-kneeling archer row is beneficial because it works your back, particularly your rhomboids and shoulders.

    In addition, it is valid for both sides of the movement: your straight arm is in an isometric posture, exercising your rotator cuff and rhomboids while your other arm pulls.

    • To begin, position yourself with one leg on the ground and one arm straight a bit higher than shoulder level, using resistant bands.
    • Your rhomboids, rotator cuff muscles, and lats have to fire on the pulling arm to keep that straight arm posture, but they also have to fire on your other arm to maintain that straight arm position. 
    • Perform three sets of 12 to 15 controlled repetitions.

     

    6. Upright Row ๐Ÿšถโ€โ™€๏ธ

    Upright Row

    An upright row is a good workout for building shoulder and upper back strength.

    It’s a pull workout, which means you’ll be pulling the weight toward you and focusing on your posterior chain or shoulder and back muscles.

    • Widen your hands to roughly hip-width. Internal rotation is less likely if your hands are broad.
    • As you lift the bar, draw your shoulder blades back and stabilize them. This will support you in keeping your shoulder blade’s upper end out of the way.
    • Lift the bar only as high as you can. Lift the bar only as far as your lower ribs, keeping your elbows in line with shoulder level.
    • It would be best to do all of these things simultaneously. As a result, you’ll reduce the danger of impingement and guarantee that your upright rows are safe and effective, allowing you to transition into a clean and press effortlessly.
    • To begin, do three sets of 10โ€“12 repetitions. Although it may be tempting, don’t raise the weight until you’ve mastered 12 reps completely, lessening the chances of injury.

     

    7. Front Raises ๐Ÿคธโ€โ™€๏ธ

    Front Raises

    The anterior deltoid, or front of the shoulders, is the primary target of front dumbbell raises. Shoulder flexion is accomplished with the help of this muscle.

    In addition, the lateral (side) deltoid and the serratus anterior, the upper and lower trapezius, the clavicular region of the pectoralis major, and the biceps are all worked out with front dumbbell raises.

    • Start light with two dumbbells that are the same weight. Next, place your feet directly behind your shoulders and stand tall.
    • Then, slowly lift the dumbbells in front of you, maintaining your arms straight until your arms are fully extended, and the dumbbells are at eye level. Keep your head and back as straight as possible.
    • Hold the dumbbells at around eye level for a second after you’ve raised the weights. Maintain a near-straight arm position with a bit of bend in each elbow. Maintain your stance by keeping your back straight and your feet beneath your shoulders.
    • To keep doing repetitions, repeat this controlled movement. 
    • Two sets of 20 repetitions with mild to moderate weight for beginners. As you get used to the workout, begin to employ three sets of 12 repetitions with medium weight. An excellent peak to hit would be five sets of 5 repetitions with heavier weight.

     

    8. Kettlebell Single-Arm Press ๐Ÿฆพ

    Kettlebell Single-Arm Press New

    The kettlebell press is a popular strength and muscle-building exercise for the deltoids, upper pectorals, and triceps.

    It would be best to incorporate an overhead press into every well-balanced training program, and kettlebells are terrific equipment to use in your exercise.

    • Curl or clean the kettlebell into a racked posture in front of you.
    • Press the bell above when the shoulder achieves full flexion, and the elbow is locked out.
    • Return the kettlebell to its starting position slowly and repeat for the specified reps.
    • You should also incorporate the single-arm kettlebell pushup into your entire plan. Finally, the number of sets and repetitions you do with each exercise is dependent on your physical condition and desired results. Beginners should start with three to four sets of eight to twelve repetitions.

    See below our top three recommended adjustable kettlebells if you don’t have one.

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    9. Shrugs ๐Ÿคทโ€โ™€๏ธ

    Shoulder Shrugs With and Without Dumbbells

    Shrugs are a great activity to include in your delt-building routine.

    The trapezius is the major muscle used in a shrug, although the deltoid, forearms, erector spinae, and levator scapulae, or the muscles that keep your shoulder blades against your body, are all used.

    • With your hands facing inwards, hold your dumbbells by your side. Your core should be engaged, and your feet should be shoulder-width apart.
    • By contracting your traps, raise your shoulders as high as you can.
    • Next, return the dumbbells to their starting positions and repeat.
    • To begin, aim for three sets of ten repetitions. Then, as your shoulder strength improves, you can increase the number of repetitions. Finally, work your way up to 3 sets of 20 repetitions, four times per week.

     

    10. Three-Way Shoulder Raises ๐Ÿ™†โ€โ™€๏ธ

    Three-Way Shoulder Raises

    The three-way shoulder raise reverses the direction of each rep’s concentric and eccentric contractions, ensuring that you target your shoulders from all sides.

    • Choose a pair of light dumbbells and stand shoulder-width apart. Hold the dumbbells at your sides, palms facing in.
    • Lift each dumbbell while maintaining your arms straight to a lateral raise (soft elbows). Then, slowly drop the dumbbells back down until parallel with your shoulders.
    • Place the dumbbells closer to your midline (approximately 45 degrees from the shoulder) and complete another shoulder rise before lowering back down. Next, slide the dumbbells closer to the body’s midline and lift again, completing a front raise with the dumbbells precisely in front of the body.
    • After completing all three rises, reverse the repeat sequence and work your way outward.
    • Aim for 10 to 12 repetitions with flawless technique. Choosing the optimum weight is essential for doing 3-way raises correctly and securely. The last few lifts will be complex, even with minimal weights, so there’s no need to attempt to impress by picking the heaviest dumbbell.

     

    11. L-To-L Lateral Raise Incline Bench Combo ๐Ÿ˜ฒ

    L-To-L Lateral Raise Incline Bench Combo

    Because of the intricacy of the joint, shoulders can be difficult to exercise in isolationโ€”but that doesn’t mean you have to make your upper body training days vanilla to stay healthy.

    For example, you may quickly grow 3-D deltoids with clever programming that includes the L-to-L lateral raise incline bench routine.

    • Sit on the incline bench, chest against the pad, and dumbbells in each hand.
    • Lift your right arm straight out in front of your chest while simultaneously elevating your left arm laterally to do an L-raise.
    • Repeat the L-raise, then pause for a count at the top to build tension.
    • After two repetitions, switch arms so that your left arm is forward and your right arm is lateral, and then repeat the cycle, holding for a count on the second rep.
    • Perform two regular lateral raise reps after both reps.

    See our top three recommended multipurpose workout benches you can use to do this exercise.

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    Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
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    12. High Pull Snatch-Grip ๐Ÿ˜ฌ

    High Pull Snatch-Grip.

    The trapezius and deltoids are the key upper body muscles involved during a snatch.

    These muscles are required to support the shoulders and shoulder blades during the first pull of the snatch.

    The trapezius is activated again during the second pull phase to shrug the shoulders upward.

    • Set up with your feet shoulder-width away, toes pointing out, and hands in a snatch-width grasp.
    • Allow the bar to glide down your thighs as you dip slightly to the power position.
    • Jump straight up, explosively shrug the bar, and push the elbows high.
    • Repeat until you reach the required number of repetitions.
    • Generally, you should do the snatch pull for 2-5 repetitions, each set at 80-110 percent of the lifter’s best snatch, depending on the lifter and how it fits into the program. The weight should not be greater than what the lifter can do with suitable placement and speed in the final extension.

     

    13. Overhead Press ๐Ÿ‹๏ธโ€โ™‚๏ธ

    Overhead Press

    The overhead press is a significant compound lift that works our shoulders well. It works our front and side delts, making our shoulders larger and broader.

    However, many various muscles, including our traps, abs, and triceps, are pushed hard enough to encourage muscular growth. 

    • Maintain a vertical position for your elbows and forearms. Position the bar on the heel of your palm, and your grip and feet should be shoulder-width apart.
    • Maintaining a vertical stance with your elbows and forearms, take the bar from the rack and set it at your collarbone.
    • While performing the exercise, keep your eyes straight ahead and press the bar above your head in a straight line.
    • When performing the exercise, move your head backward to prevent having the bar strike your chin and keep your back and legs straight.
    • Hold the bar aloft with your arms fully extended, then drop it to your chest to repeat the process.
    • Begin with 2โ€“4 sets of 8โ€“10 repetitions with a lesser weight. After each set, take a 1-2 minute pause. It helps you to improve your shoulder strength and form. As you gain strength, gradually increase your weight. Once you’ve established a solid foundation of strength and form, you may begin to lift heavier.

     

    14. Overhead Bar Front Raise ๐Ÿ‹๏ธโ€โ™€๏ธ

    Overhead Bar Front Raise

    The overhead bar front raise is an exercise that works the trapezius muscles, particularly the upper traps and the front or anterior shoulders.

    • To begin, stand tall with a barbell in each hand. It would be best to grab the bar with your hands facing down and a closer grip than shoulder-width apart.
    • Next, your feet should be at least shoulder-width apart. Finally, you should bend your elbows slightly; this is your starting point.
    • While inhaling, raise the barbell until it is exactly above your head. When executing each repeat, keep your elbows slightly bent.
    • Lower the barbell back to the beginning position as you inhale once you feel the contraction.
    • Two sets of 20 repetitions with mild to moderate weight for beginners. As you get used to the workout, change it up to sets of 12 repetitions with moderate weight. Finally, you would want to reach five sets of 5 repetitions with high weight for a more advanced workout.

     

    15. Seated Barbell Shoulder Press ๐Ÿ•บ

    Seated Barbell Shoulder Press

    The seated barbell press is a gym exercise that works the shoulders, upper back, lower traps, abdomen, and triceps.

    Because seated shoulder presses isolate the shoulders more, they are superior for hypertrophy.

    Seated workouts are also better for individuals who haven’t developed a strong core.

    • Sit comfortably in the seat and grasp the bar overhead in a comfortable posture, somewhat wider than shoulder-width apart. Maintain a straight torso and a firm core.
    • Then, with elbows slightly tucked in, unrack the barbell and carefully descend it to chin level. During this part of the workout, inhale.
    • Return the barbell to its starting position, but don’t lock out your elbows. During this part of the workout, exhale.
    • A moderate to high capacity with a moderate to a high degree of loading should be used for muscular growth while training the overhead press. With a moderate to heavy load, do three to five sets of six to eight repetitions, or two to four sets of around 12-15 reps with moderate weights until near failure.

     

    16. Seated Delt Fly ๐ŸงŽโ€โ™‚๏ธ

    Seated Delt Fly

    The seated delt fly, also known as the seated rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper back muscles and shoulder muscles, notably the posterior deltoids.

    • Sit down and lean forward, holding a dumbbell in each hand so that they lie over your feet. 
    • Raise your arms to the side and line the dumbbells with your shoulders while remaining bent forward.
    • Begin with a weight that you can handle for 2โ€“3 sets of 8โ€“12 repetitions for the rear delt fly. Next, select a weight that permits you to keep good form throughout all sets and repetitions.

     

    17. Single Arm Cable Front Raise ๐Ÿ˜

    Single Arm Cable Front Raise

    The cable front raise is a version of the front raise used to strengthen the shoulder muscles.

    The cable pulley mechanism is beneficial because it maintains continual stress on the target muscle area while the weight is moved through the range of motion.

    In addition, the front raise increases the size and tone of your shoulders by engaging your anterior deltoids.

    • Choose a weight on a low pulley machine and use your left hand to hold the single hand cable attachment hooked to the low pulley.
    • Face away from the pulley and extend your arm straight down with the hand cable attachment at arms’ length in front of your thighs, palms facing your thighs. It is where you will begin.
    • Boost the left arm to the front with a minor bend in the elbow and the palms of the hand always facing down while keeping the body steady (no swinging). Continue to advance your arm until it is parallel to the floor. Exhale while you do this action phase, pausing for a second at the top.
    • As you inhale, carefully drop your arm back to the beginning position. This movement’s single-arm variation allows you to focus on either side individually. Because grip will be an issue, it is usually done for moderate to high reps, at least 8-12 reps each set, as part of an upper-body or shoulder-focused workout.

    A cable machine is an excellent tool to use for workouts. See our top three recommended cable machines below if you are interested in getting one.

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    XMARK Functional Trainer Cable Machine with Dual 200 lb Weight Stacks, 19 Adjustments, and Accessory Package XM-7626
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    Body-Solid Powerline PFT100 Functional Trainer Cable Machine, Dual 160 Lb. Weight Stacks
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    Valor Fitness BD-61 Cable Crossover Station with LAT Pull, Row Bar, and Multi-Grip Pull-Up Station
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    18. Cable Straight-Bar Upright Row ๐Ÿ‘ˆ

    Cable Straight-Bar Upright Row1

    Image Source: Muscle and Strength

    The cable upright row is a form of the upright row designed to increase shoulder and trap muscle.

    • First, attach a straight bar to a cable in the lowermost feasible place.
    • Next, reach down and grasp the handle with a pronated grip before standing straight with your arms.
    • Drive your elbows upward and bring the handle high up in front of you after taking a deep breath.
    • Next, return the handle to the starting position slowly and steadily.
    • Start with two to three sets of ten to fifteen repetitions when doing upright wire rows. You should choose sets and reps based on your ability to maintain proper technique throughout each set.

     

    19. Reverse Machine Flyes ๐Ÿฆต

    Reverse Machine Flyes

    The machine reverse fly exercise can be an excellent technique to isolate the rear delt muscles without engaging your core as much as other varieties.

    Including them in your workout routine is essential because the back delts are generally an underactive, sluggish muscle group.

    • With a pronated or neutral grip, reach forward and grab each handle.
    • In a reverse fly action, contract the rear delts while maintaining the elbows bent and opening the arms.
    • Return the handles to their initial positions slowly and repeat for the appropriate number of repetitions.
    • This exercise is frequently done with little weight for high reps, such as 10-15 reps per set or more because it targets such tiny muscles.

     

    20. Lateral Raise With Bands ๐Ÿ˜Ž

    Lateral Raise with Bands

    The lateral raise is one of the finest workouts for targeting your middle deltoidsโ€”the muscles that make your shoulders appear more expansive.

    The hip abductor muscle group is typically targeted and strengthened with lateral band workouts.

    In addition, these muscles that line the hips and glutes are strengthened and toned by this workout.

    • Placing your left foot in the middle of a resistance band is good to start. Then, with the right foot, take a step forward. In addition, avoid arching your back by tightening your abdominals.
    • Slowly lift your arms from the sides of your body, keeping a tiny bend in your elbows. As you lift, be sure to favor the front.
    • Pause when your arms are parallel to the floor, feel the contraction, and gently lower yourself back down.
    • With excellent form, aim for three sets of 10-12 reps.

    Resistance bands are versatile exercise devices, and everybody should get one. See our top three recommended multi-color resistance bands for various exercises.

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    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Best Variations
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
    Best Price
    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Fit Simplify Resistance Loop
    RENRANRING Bands
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Three Levels
    Three Levels
    Quality
    Superior Quality
    Good Quality Exercise Bands
    Premium Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    One Carry Bag + One Workout Guide.
    None
    Best Quality
    Preview
    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Product Name
    Fit Simplify Resistance Loop
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Quality
    Superior Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    Interested
    Best Variations
    Preview
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
    Product Name
    RENRANRING Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Good Quality Exercise Bands
    Extras
    One Carry Bag + One Workout Guide.
    Interested
    Best Price
    Preview
    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Premium Quality
    Extras
    None
    Interested

     

    21. Machine Military Shoulder Press ๐Ÿ˜ฒ

    Machine Military Shoulder Press

    In addition to building your shoulders, upper chest, triceps, core, and, to a lesser extent, glutes, biceps, and lats, the military press is one of the top exercises for building nearly every major muscle group in your body.

    • First, assume a sitting position in the machine, with the handles at shoulder height.
    • With a pronated or neutral grip, grab the handles.
    • Inhale and extend with the movements of your arms as they directly go overhead.
    • Return the handles to their initial position slowly.
    • Finally, three sets of 8 to 12 repetitions is a good goal. If necessary, Increase your weights or reps by a maximum of 20 if the last three reps of each set aren’t demanding.

     

    22. Leaning Dumbbell Lateral Raise ๐Ÿ˜ฎ

    Leaning Dumbbell Lateral Raise

    Image Source: Built with Science

    The leaning lateral raise engages the deltoids, upper back trapezius, supraspinatus, serratus anterior, and core muscles when done correctly.

    It helps to generate more incredible shoulder musculature and a more buffed-up look by strengthening and broadening these muscles.

    • Hold a dumbbell in hand away from the squat rack, your arm at your side, and your palm towards you while standing next to a squat rack. For support, grab the rack with your free hand.
    • Raise the dumbbell to shoulder height to the side. Return to the beginning position by pausing, then lowering the weight.
    • Finally, with excellent form, aim for 10-12 reps. Furthermore, when it comes to completing lateral raises correctly and securely, choosing the right weight is crucial.

     

    23. Seated Barbell Rear Neck Press ๐Ÿ˜

    Seated Barbell Rear Neck Press

    The seated barbell rear neck press is an excellent workout for building bigger delts.

    The behind-the-neck press works the front, outer, and rear deltoids (shoulders) traps, or trapezius (upper back) triceps brachii.

    • While standing, adjust the barbell to just below shoulder height, then add the necessary weight to the bar.
    • In an upright posture, place an adjustable bench beneath the bar.
    • Unrack the bar using a pronated grip while seated on the bench.
    • Inhale, brace, tuck your chin, drop the bar to the back of your neck, and exhale and return the bar to its initial position.
    • Begin with one set of 12 to 15 repetitions and gradually increase the weight over more extended periods.

     

    24. Bent-Over Cross-Cable Reverse Fly ๐Ÿšถโ€โ™€๏ธ

    Bent-Over Cross-Cable Reverse Fly

    The bent-over cross-cable reverse fly is a weight-training exercise that targets your upper back and shoulder muscles, notably the posterior deltoids (or back deltoids) located on your shoulders’ backsides.

    • Stand facing inwards in the middle of the wires, holding the left cable handle end in your right hand and the right cable handle end in your left. Take a step backward and place your feet shoulder-width apart on the floor. Hinge forward from the hips, keeping your body parallel to the floor and your shoulders aligned with the poles. Hold the wire ends below your chest by bending your knees slightly and extending your arms. Now you are in the starting position.
    • Inhale. Exhale. Raise the cable ends outwards and upwards from behind your chest until the cables reach shoulder height while slightly bending your elbows. You should feel a tiny pinch between your shoulder blades.
    • The bent-over reverse crossed-cable rear delt fly is a rear deltoids isolation exercise. Most people do this as an upper-body or shoulder-focused workout for moderate to high repetitions, at least 8-12 reps each set.

     

    25. Standing Low-Pulley Deltoid Raise ๐Ÿšถโ€โ™‚๏ธ

    Standing Low-Pulley Deltoid Raise

    Source: Cassandra Martin – Twitter

    The single-arm cable lateral raise is a shoulder isolation exercise that focuses on the medial deltoid.

    This maneuver targets the traps and upper back and allows you to focus on each side separately. 

    • To begin, stand to the right of a low pulley row. Bring your left hand across your body with a pronated grasp and grab a single handle linked to the low pulley (palms facing down). Place your arm in front of you and relax. Then, grip the machine with your right hand for improved support and balance.
    • Next, make sure your back is straight and your feet are at least shoulder-width apart. This pose is where you’ll begin.
    • While breathing, begin to cross your body with your left hand until it is up to shoulder height.
    • While breathing, feel the contraction at the peak for a second and gently lower the handle back to the original starting position.
    • Rep until you’ve completed the prescribed number of repetitions, and then rep the exercise with the other arm.
    • Because the grip is a constraint, people usually do it for moderate to high reps, such as at least 8-12 reps each set, as part of an upper-body or shoulders workout.

     

    26. Wall Walks ๐Ÿƒโ€โ™€๏ธ

    Wall Walks

    Image source: The Wodlife

    Wall walks strengthen the upper body while improving balance, stability, and coordination.

    In addition, you will strengthen muscles in the core, chest, legs, triceps, and shoulders when you make this move.

    • Proceed with your feet against the wall behind you, and start in the “up pushup” posture.
    • Begin walking your feet up the wall while simultaneously walking your hands back towards it.
    • Make sure you’re in a full handstand that’s as flat to the wall as possible as you go up.
    • Finally, maintain a firm core and a straight back. The objective is to remain steady and uninterrupted during each movement for as long as possible. 1-2 sets with five reps on Wall Walks is a good starting point.

     

    27. Kettlebells See-Saw Press ๐Ÿค“

    Kettlebells See-Saw Press

    Because the kettlebells will not be overhead at the exact moment during the Double Kettlebell See Saw Press Exercise, you can practice with heavier kettlebells overhead.

    In addition, it encompasses your complete upper body, including your shoulders, abs, and arms, and creates tremendous structural integrity, allowing you to go heavier much sooner.

    • Lift a kettlebell in each hand up to your shoulders.
    • Hold them up with your hands facing the ceiling.
    • Shoulder press your right arm up and down, then repeat with your left hand.
    • Rotate in a see-saw motion for the specified number of repetitions. Beginners should do see-saw presses in two sets of 3-5 repetitions on each sideโ€”increase reps in moderation.

     

    28. Dumbbell Shadow Boxing ๐Ÿ™‹โ€โ™‚๏ธ

    Dumbbell Shadow Boxing

    Dumbbell shadowboxing increases muscular growth, especially in the biceps, triceps, and shoulders โ€” shadow boxing is an excellent workout. In addition, it will assist you in muscular toning.

    • With an underhand grip, hold two dumbbells at shoulder height. 
    • As you shadowbox, take a fighting posture and hop on your toes. 
    • Dip and weave as much as you like. Just make sure you’re not putting the weights on your toes.

     

    29. Dumbbell Spellcaster ๐Ÿ˜‰

    Dumbbell Spellcaster

    The dumbbell spell caster is a workout that focuses on abdominal muscles like the obliques.

    However, it does train the shoulders, back, hips, and legs, which requires all of those muscles to operate in unison.

    • First, stand with your legs wide away from each other and your knees slightly bent, holding a dumbbell in each hand. 
    • Swing both dumbbells to one side and raise them to shoulder height as if drawing a circle from hip level. 
    • Swing the weights to the opposite side, lowering them to your hips before rising them. Carry on in this manner.
    • People normally do this with low weights for a moderate to a high number of reps, at least 8-12 per side. Make sure you’re just lifting a weight you’re comfortable with.

     

    30. Handstand Press-Up ๐Ÿ™‡โ€โ™‚๏ธ

    Handstand Hold

    Finally, greater upper body strength is the most visible and significant advantage of handstand pushups.

    This workout simultaneously develops your shoulders, chest, arms, and back muscles.

    • In a standing stance, face a wall.
    • Kick your feet up to the point where you’re in a handstand against a wall.
    • Squeeze the muscles in your abdomen, glutes, and thighs.
    • As much as possible, lower yourself to the ground.
    • Push yourself back up and do it again.
    • Begin with 2โ€“3 sets of 5โ€“10 repetitions for the handstand pushup. You should choose sets and repetitions based on your ability to maintain proper technique throughout all sets and repetitions.

     

    Conclusion ๐Ÿค—

    Best Shoulder Workouts

    In addition to being crucial components of a balanced exercise regimen, the most recommended shoulder exercises for men will help you build a V-shape.

    Strengthening your delts creates the illusion of a smaller waist while also adding definition to your general body.

    This list of the 30 best shoulder workouts to get bigger delts will have your delts popping out with a more 3D shoulder build than ever before when it comes to the best shoulder workouts. 

    Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API

    nv-author-image

    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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