by James - This article may contain affiliate links.
Whether you are an experienced weightlifter or a novice, finding the ultimate shoulder workout routine that provides broad and targeted exercises to improve your size and strength can be challenging.
Therefore when trying to research and create the best shoulder workout routine, it became evident that a shoulder workout needs to incorporate flexibility and holistic compound movements with targeted delt exercises.
The following article will provide top tips to understand the importance and difference between compound and isolation exercises.
When designing the ultimate shoulder workout routine, you must use two workouts that include various exercises with machines, free weights, and drop sets:
- Compound movements for shoulder exercises
- Targeted exercises to build the front, middle, and rear delts of the shoulders
Along with discussing the different exercises, we will also discuss the correct technique/mindset to employ when building shoulders to avoid injury.
Let’s look at the two workouts that need to be combined to become the top shoulder workout routine. Also, see these related posts Shoulder Workout Machines With Exercises and Shoulder Workouts and Back Workouts For Women.
Check the table below if you are in a hurry to see the best shoulder workout equipment we recommend.
Contents
Best Compound Movements for the Ultimate Shoulder Workout 😍
When designing a shoulder workout, you must incorporate compound exercises as the base of your routine, whereafter targeted delt exercises must follow your compound lifts.
Compound exercises should form the basis of your shoulder workout to encourage holistic body movements, strength, flexibility, and a full range of shoulder movements. Click here for further details.
While the following list is seven of the best compound exercises. For building exercises, we recommend incorporating at least two of these compound exercises before starting your targeted shoulder exercises:
- Dumbbell scaption
- High-incline bench press
- Half-kneeling landmine press
- Pullups
- Bottoms-up kettlebell press
- Tall-kneeling press
- Prone Y
1. Dumbbell Scaption
Method:
- Standing tall with your shoulder blades together, a dumbbell in each hand by your side, and your glutes engaged
- Lift the dumbbells to your sides at approximately shoulder height and in front of you at a 30-degree angle
- Keep your movements controlled as you reverse the exercise to the starting position to complete a rep
We recommend three sets at ten reps a set.
If you don’t have dumbells to use, check out our top three below.
2. High-Incline Bench Press
Method:
- Unlike a regular bench press that focuses on building your chest
- A high-incline bench press is a press at a 70-degree angle that engages your shoulder muscles at a comfortable range of motion
- Lift overhead and return to the starting position to complete a rep.
We recommend three sets at eight reps a set.
See our top three multifunctional workout benches below if you need to get one.
3. Half-Kneeling Landmine Press
Image source: T-Nation
Method:
- Begin this exercise by placing one end of a barbell in a makeshift/dedicated land mine, and add the appropriate amount of weight to the side of the barbell you intend to lift, thus creating a lever action.
- Get on one knee and grip the barbell from the side that has the knee down
- Keep your entire body engaged as you push the barbell overhead in a straight motion
- Return to the starting position to complete a rep.
We recommend three sets per side at eight reps each.
See our top three barbells below.
4. Pullups
Method:
- Grip the pullup bar with an overhand grip shoulder length apart
- Keep your back straight, your abs engaged, your chest out, and your shoulders squeezed together to maximize shoulder engagement via your pullups
- Pull your body until your chin passes the pullup bar and return to the starting position to complete a rep
We recommend three sets and ten reps a set.
See our top three pullup equipment below.
5. Bottoms-Up Kettlebell Press
Method:
- Hold a kettlebell with the weighted portion sitting above your hand
- Press it straight up above your head in a full range of motion
- Focus on pushing yourself to the ground rather than pushing the kettlebell up to engage in a full-body exercise and explosive power
- Lockout your arms and return to the starting position to complete a rep
We recommend three sets per side at ten reps each.
6. Tall-Kneeling Press
Method:
- Begin the exercise by getting down on both knees, engaging your glutes, and pinching your shoulders together
- Push a kettlebell overhead in each arm by tensing your body and focusing on pushing yourself to the ground
- Lockout your arms and return to the starting position to complete a rep
We recommend three sets per side at ten reps each.
Here are some adjustable kettlebells we recommend.
7. Prone Y
Image source: Research Gate
Method:
- Lie chest down on a bench and extend your arms forward in a Y-shape
- Begin the movement by squeezing your shoulder blades together and lifting your arms, taking care not to engage your lower back
- Pause for 1-2 seconds before returning to the starting position to complete a rep
We recommend three sets with each set including reps till failure.
Best Targeted Delt Movements for the Ultimate Shoulder Workout 🤗
Now that we have the basis of a shoulder workout (namely any pair of compound exercises above), we can look at the exercises needed to design targeted shoulder workouts for the front, middle, and rear delts.
Because it can be difficult to visualize how and why you need to target each delt muscle, the following links provide additional information on the anatomy of delts and the importance of individual delt training to avoid injury.
The first exercise of each targeted routine should include 1-2 warm-up sets, followed by an increase in weights slightly above a comfortable weight for the three sets of eight reps.
Front Delt Workout
The front delt workout requires the following six workouts:
- Smith machine overhead press
- Dumbbell upright row
- Dumbbell front raise
- One-arm cable front raise
- Seated lateral raise
- Single-arm standing cable reverse flye
1. Smith Machine Overhead Press
Method:
- Begin the exercise by sitting on a gym bench with back support underneath the barbell of the Smith machine
- Hold the bar wider than shoulder-width above shoulder height while using a double overhand grip.
- Grip the bar and press it overhead until your arms are completely locked out
- Pause at the top and then slowly return the bar to the starting position to complete one rep
We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6.
Here are some great Smith machines you can buy.
2. Dumbbell Upright Row
Method:
- Begin the exercise by gripping a dumbbell in each hand with an overhand grip and the dumbbells in front of your thighs, with your palms facing toward your legs
- While keeping the dumbbells as close to your body as possible, pull them up to your chest in a slow, controlled motion, with your elbows flared out once they reach your chest.
- Pause for 1-2 seconds at your chest before slowly returning the dumbbells to the starting position to complete one rep
We recommend three sets at ten reps each.
3. Dumbbell Front Raise
Method:
- Begin the exercise with your feet hip-width apart and a dumbbell in each hand in front of your legs, with your palms facing toward your legs
- Raise your arms in front of you in a controlled motion until the dumbbells reach shoulder height
- Pause for 1-2 seconds at your shoulders before slowly returning the dumbbells to the starting position to complete one rep
We recommend three sets at eight reps each.
4. One-Arm Cable Front Raise
Method:
- Begin the exercise facing away from the cable, raise while gripping the hand of the cable
- Raise slightly behind your back leg
- Raise your arm in front of you in a controlled motion until the handle reaches shoulder height
- Pause for 1-2 seconds at your shoulders before slowly returning the handle to the starting position to complete one rep
We recommend three sets of each side. The first set of each arm should be till failure, a second dropped set until failure, and a final dropped set until failure.
5. Seated Lateral Raise
Method:
- Begin the exercise by sitting upright on a bench (with no back support) and a dumbbell in each hand hanging by your sides, with your palms facing toward you
- Raise your arms by your sides till they are parallel to the ground (roughly shoulder height)
- Pause for 1-2 seconds at shoulder height before slowly returning the dumbbells to the starting position to complete one rep
We recommend two sets at ten reps each.
6. Single-Arm Standing Cable Reverse Flye
Method:
- Begin the exercise by standing to one side of a cable machine
- Hold the handle of the cable machine with your outside hand and your palm facing toward you
- Keep your elbow bent and pointing outward parallel to the ground
- Engage your core, squeeze your shoulders together and pull the handle across your body until your arm is fully extended
- Return the handle to the starting position to complete one rep
We recommend two sets on both sides at ten reps each.
See the top three cable machines to look into if you wish to get one.
Middle Delt Workout
The middle delt workout requires the following six workouts:
- Seated dumbbell shoulder press
- Smith machine overhead press
- Dumbbell lateral raise
- Machine lateral raise
- Bent-over cable lateral raise
- Dumbbell front raise
1. Seated Dumbbell Shoulder Press
Method:
- Begin the exercise sitting on a bench with an upright back support
- Take a pair of dumbbells and place them on your knees, facing upward
- Raise the dumbbells to your shoulders and press them overhead until your elbows lock
- Pause for 1-2 seconds before slowly returning the dumbbells to shoulder height to complete one rep
We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6, respectfully.
2. Smith Machine Overhead Press
Method:
For guidance on how to perform a smith machine overhead press, see exercise 1 under the front delt workout above.
We recommend three sets at ten reps each.
3. Dumbbell Lateral Raise
Method:
- Begin the exercise by standing shoulder-width apart, with a dumbbell in each hand by your sides and your palms facing toward you
- Lift your arms until they lock and are parallel to the floor (roughly shoulder length)
- Pause for 1-2 seconds at shoulder height before slowly returning the dumbbells to the starting position to complete one rep.
We recommend three sets at eight reps each.
4. Machine Lateral Raise
Method:
- Begin the exercise by sitting toward the weights of the lateral raise machine
- Engage your core and slowly press the cushioning of the machine by your sides with your arms/elbows until your elbows are flared at shoulder height
- Pause for 1-2 seconds at shoulder height before slowly returning your arms to the starting position to complete one rep
We recommend three sets. The first set should be until failure, a second dropped set until failure, and a final dropped set until failure.
5. Bent-Over Cable Lateral Raise
Method:
- Begin the exercise, keep your knees slightly and your upper body bent over and parallel to the ground.
- Grab the handles of each cable in a criss-cross formation
- Pull your arms up to your sides until they are parallel to the floor and locked out
- Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep
We recommend two sets at ten reps each.
6. Dumbbell Front Raise
Method:
For guidance on how to perform a dumbbell front raise, see exercise 3 under the front delt workout above.
We recommend two sets at ten reps each.
Rear Delt Workout
The rear delt workout requires the following six workouts:
- Dumbbell front raise
- Arnold press
- Bent-over lateral dumbbell raise
- Reverse pec deck flye
- One-arm cable front raise
- Cable lateral raise
1. Dumbbell Front Raise
Method:
For guidance on how to perform a dumbbell front raise, see exercise 3 under the front delt workout above.
We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6, respectfully.
2. Arnold Press
Method:
- Begin the exercise by standing with dumbbells at shoulder height, your arms bent, and your palms facing toward your body.
- Rotate your arms and elbow away from your chest to your sides until the dumbbells are in line with your shoulder and your palms facing away from you
- Press the dumbbells overhead until they touch with your arms and elbows locked out
- Pause for 1-2 seconds before slowly returning your arms to the starting position in a reverse motion of the entire movement to complete one rep
We recommend three sets of ten reps.
3. Bent-Over Lateral Dumbbell Raise
Method:
- Begin the exercise, keep your knees slightly and your upper body bent over and parallel to the ground.
- Grab a set of dumbbells and allow them to hang by your sides
- Pull your arms up to your sides until they are parallel to the ground and locked out
- Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep
We recommend three sets at eight reps each.
4. Reverse Pec Deck Flye
Method:
- Begin the exercise by sitting toward the weight of the reverse peck deck machine with your arms extended in front of you and grabbing the handles with your palms facing inwards
- Slowly extend your arms to your sides until your arms and elbows lock
- Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep.
We recommend three sets. The first set should be until failure, a second dropped set until failure, and a final dropped set until failure.
5. One-arm cable front raise
Image source: The Optimal You
Method:
For guidance on how to perform a one-arm cable front raise, see exercise 4 under the front delt workout above.
We recommend two sets aside at ten reps each.
6. Cable Lateral Raise
Method:
- Begin the exercise by standing to one side of a cable machine
- Hold the handle of the cable machine with your outside hand and your palm facing toward you. Let your arm hang by your side
- Slowly extend your arm to your side until your arm locks out at shoulder height
- Pause for 1-2 seconds before slowly returning your arm to the starting position to complete one rep
We recommend two sets aside at ten reps each.
Conclusion 😎
In conclusion, it can be challenging to find holistic shoulder exercises.
However, we believe the above workouts with the correct form and variety will produce excellent results and give you the ultimate shoulder workout routine.
This will help build your shoulders the right way, effectively and safely.
Finally, we also recommend other forms of cardiovascular and aerobic exercises to improve shoulder flexibility; therefore, we advise you to research shoulder exercises you can do while swimming and rowing.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API
