The Best Shoulder Exercises

Want big delts? These shoulder exercises should get you that cannon ball look on your shoulders.

The following exercises show examples of moves targeting the shoulders. Front, middle and rear deltoids as well as the rotator cuff muscles. 

The deltoid is a large, 3 headed, thick, triangular muscle which starts from the rear of your shoulder and sweeps down to your arm.

The shoulders basic function is to rotate and lift the arm. The front deltoid lifts the arm to the front, the side deltoid lifts to the side and the rear deltoid, yep you've guessed it lifts to the rear.

To get great shoulder muscle development then you need to work the entire shoulder area and all heads of the deltoid muscle.

Overhead Presses

Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and triceps.

Seated dumbbell shoulder press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.

2. Start position: Position DB's to ear level with an overhand grip (palms facing forward).

3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.

4. Return to start position.

5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Perform with a barbell or dumbbells, but be sure to add this shoulder exercises to your workout.

Other variations include using a barbell and lowering weight behind the neck or in front which put pressure on different areas of the shoulder muscle. Your shoulder routine should include one of these shoulder exercises.

Front, Side, Rear Raises

Front, side and rear raises target each part of of the shoulders as well as the upper back.
 

Dumbbell Rear Laterals

1. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Bend forward at about a 45 degree angle.

2. With elbows slightly bent and facing the ceiling, raise DB's to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.

3. Return to start position.

4. Remember to keep head in a neutral position.

This weight lifting exercise focuses on the dear shoulder muscles and centre of the upper back.

Lateral Raise

1) Stand with feet shoulder width apart or sit on bench in upright position.

2) Start position: Grasp DB's with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.

3) Raise DB's to side of body at shoulder height keeping elbows only slightly bent.

4) Return to start position.

5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

This is one on the best dumbbell shoulder exercises for creating mass on the side of your shoulders given them that cannonball look.

Can be performed standing or sitting on a ball on bench.

Rotations/Upright Rows

Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury.

Upright Rows

1) Stand with feet shoulder width apart

2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.

3) Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.

4) Return to start position.

5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

For total shoulder development you need to be looking at adding a few of these shoulder exercises to your weight lifting routine.