10 Best Shoulder Exercises for Men
Our shoulders are an essential part of our body. Because of our shoulders, we can move accordingly. They also help our bodies with pushing, pulling, and lifting motions. Therefore, it is important to take care of our shoulders and keep them as strong as possible.
When we neglect our shoulders, we might find that we don’t have enough strength to do the pushing, pulling, and lifting chores we need to do. For this reason, it is important to engage ourselves in shoulder workouts so that the strength and power of our shoulders can be developed and maximized to the fullest.
Shoulder workouts are often ignored except by people who know their importance. As you read this article, we assume that you are one of those lucky few who already know the essentials of keeping your shoulders moving and strong. The following content discusses the different shoulder workouts you can try, whether at the gym or in the comfort of your own home.
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1. Barbell Overhead Press
This overhead press works most of your body, including your shoulders. It helps strengthen your core as well as build body mass. It further improves other deficiencies that you may have with your upper body strength, allowing you to do more repetitions for other exercises that you normally could not do.
- Set the bar in a rack and hold it just slightly outside of your shoulder width. Stand with feet apart at shoulder width and engage your core
- Push the barbell up while pushing your head forward and squeezing your shoulder blades as the bar passes through your face and at the peak
- Carefully lower down the barbell
- Repeat
Sets: 1-2
Reps: 8-10
Rest: Superset
2. Half-Kneeling Archer Row
Normally a great-up warm-up exercise, the half-kneeling archer row is the perfect addition to any shoulder workout you have in mind. You open your chest while you promote external shoulder rotation for both arms.
- With your left knee on the ground, grip the ends of a resistance band in each hand. Breathe and engage your core and glutes
- Raise your arm just a little bit over your shoulder and look at it while tightening your back muscles. Make sure that you keep your right arm straight
- Bring your left hand close to your right elbow as if shooting an arrow. Squeeze your back and shoulder muscles as you do this part
- Return to the original position and repeat
Sets: 3
Reps: 12
Rest: 1 minute in between sets
3. Arnold Press
If you want that Arnold Schwarzenegger bulk, you might consider adding Arnold Press in your shoulder workouts. This exercise is actually named after the famed politician, actor, and of course, bodybuilder himself!
- Hold a dumbbell for each hand at shoulder height. Make sure that your elbows are bent, and palms face your body
- In one fluid motion, bring your elbows out to the sides while rotating your hands so that the palms are facing forward
- From the side, continue pressing the dumbbells overhead. Your arms should be straight, and your biceps are somewhat level with your ears
- Hold the position for a while and return to your original position by reversing the motion you just did
- Repeat
Sets: 3
Reps: 10-15
Rest: 1 minute in between sets
4. Front Raise
Front raise is a beginner exercise that targets your anterior deltoid, which is used in shoulder flexion. It strengthens your shoulders and also works your pecs. It further defines your shoulders in the front and side area.
- Stand with your feet shoulder-width apart. Straighten your back and keep it straight during the entire course of the exercise
- Hold the weights (dumbbells) on each hand and let your arms hang down
- Engage your abs
- Lift the dumbbells up while inhaling and arms out front keeping palms face down. You may keep your elbows slightly bent to reduce stress on your joints
- Stop lifting once the dumbbells reach shoulder level, and it is parallel to the floor
- Slowly return the dumbbells down to its starting position while exhaling
- Repeat
Sets: 1-3
Reps: 10-12
Rest: 1 minute in between sets
5. Bent-Over Dumbbell Lateral Raise
The bent-over dumbbell lateral raise helps your shoulder muscles by targeting your posterior deltoid, which is the back of your shoulders. It further works some of the large muscles in your back. It is a great addition to your shoulder workout routine. You can perform this exercise while standing or sitting.
- Grab a dumbbell for each hand
- For the formation, bend over until the upper body is somewhat in line with the floor. Keep your gaze fixed on the floor while your knees are slightly bent, your back straight, and your chest out
- Keep your elbows straight but not engaged and let the dumbbells hang with palms facing each other
- Raise both dumbbells up and out to your sides until the arms are parallel to the floor and about the same level as your shoulders
- Slowly return the dumbbells down to its original position and repeat
Sets: 1-3
Reps: 8-10
Rest: 1 minute in between sets
6. Standing Barbell Shrugs
Barbell shrugs primarily target your trapezius muscles, which are the muscles in your upper back. However, it doesn’t mean that this shoulder exercise isn’t helpful to your shoulders at all. So, if you want your shoulders more stabilized, this exercise should be added to your shoulder workout routine.
- Stand straight with your feet at shoulder-width apart
- Bend your knees, place your hands just outside your thighs and hold the barbell in an overhand grip. Bring the barbell to waist level
- Lift your shoulders straight like shrugging and hold the barbell up for one to two seconds
- Lower the barbell to its original position
- Repeat
Sets: 1-3
Reps: 8-10
Rest: 1 minute in between sets
7. Face Pull
The face pull targets your rear deltoids. It also helps your rhomboids and middle trapezius. Both these muscles with shoulder movements as well.
- Hang a resistance band on an overhead attachment pole that is high enough for you to do this routine
- Palms facing in, hold each side of the band on each hand
- While squeezing your shoulder blades together, slowly pull the bands going to your shoulders
- Hold the position for a few seconds and return to your starting point
- Repeat
Sets: 3
Reps: 8-10
Rest: 1 minute in between sets
8. High Pull
The High Pull involves your body’s major muscle groups, especially the glutes, hamstrings, and back. It also targets your traps. If you want a total shoulder workout, this is the exercise for you. The high pull will place enough stress on your shoulders, eliciting muscle growth, which improves your structure and posture.
- With hands wide apart from each other and palms facing downward, hold the bar and place it in front of your thighs
- Bend your knees and waist. The barbell should hang slightly above your knees
- Extend your hips in one sudden smooth motion as if you are jumping and pull the bar high up to your shoulder level. Make sure that your elbows are wide apart
- Hold for a couple of seconds before returning to your starting position
- Repeat
Sets: 1
Reps: 8-10
Rest: Superset
9. Trap Raise
Strong traps help make your shoulder area stronger. It absorbs any shock or blows intended for the shoulders. It also reduces the risk of possible neck and shoulder injuries.
- Hold a dumbbell in each hand
- Let the dumbbells hang down on each side and your palms facing together
- Pull in your shoulder blades and raise the dumbbells straight out. Your arms will be parallel to the floor
- Hold this position for a couple of seconds before going back to your starting position
- Repeat
Sets: 3
Reps: 8-10
Rest: 1 minute in between sets
10. Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is one of the shoulder workouts that you should never cross off your list. It targets the entire deltoid muscles. You can say that it is a complete shoulder exercise in itself.
- Position yourself on a low-back bench
- Hold a dumbbell on each hand. Raise both dumbbells on shoulder level with palms facing front
- While maintaining a straight spine and head, lift the dumbbells over your head close to each other. Make sure that they are close to each other but not touching
- Keep your arms straight and hold the position for 2-3 seconds
- Slowly return to your starting position
- Repeat
Sets: 3
Reps: 8-10
Rest: 1 minute between sets
Shoulder Workout FAQs
How often should I do shoulder workouts?
When you ask fitness gurus and enthusiasts how often they are doing shoulder workouts, you will get varied answers. However, the recommended frequency of doing shoulder workouts is between 2-3 times a week, with at least one day of rest in between sessions. You should also begin your program with light to moderate weights and gradually increase the duration and intensity as you go along. This is done to prevent shoulder injuries.
Is it possible to increase the size of my shoulders?
Yes! You can definitely increase your shoulder size with the right exercise combination. The best exercises that help increase your shoulder strength are the ones with a primary focus on the deltoids. However, you still need to keep the balance within your body and perform various full-range exercises. In the meantime, the recommended exercises to help increase your shoulder size are the barbell shrugs, face pulls, bent-over lateral raise, and front raise, among many others.
How can I best avoid shoulder injuries when working out?
Improper techniques and body mechanics cause common shoulder injuries. Sometimes, recklessness is also to blame whenever injuries occur. To help prevent shoulder injuries while exercising, follow these important tips:
- Control your movements. Being in control of your movement will significantly decrease injuries as you have the power over how you move, and the exercise tools you are using.
- Plan your routines carefully. If you aim to tone your shoulder muscles, it is recommended that you use lighter weights but with more repetitions. On the other hand, if you want to build up your shoulder muscles, use heavier weights with fewer repetitions.
- Practice proper breathing. Exercising isn’t only about your movements, but it is also about your breathing. Inhaling and exhaling during exercises plays a key role in keeping your body fit and healthy and preventing fainting spells caused by a lack of oxygen while working out.
- Allow resting periods. All exercises need resting periods in between sets as well as in between sessions. This is to provide your muscles with a way to replenish the energy lost while exercising. Since your body breaks down glycogen when you exercise, you need to restore your energy by resting. Overworking your muscles will do more harm than good. You need to know when to rest and when to go on.
- Do not forget your warm-up exercises. Warm-ups are recommended for a reason. They prepare your body for a more rigorous exercise routine. Moreover, stretches and other warm-up exercises help your muscles work better during shoulder workouts. It also prevents injuries as well as muscle soreness once the workout is over. Make a habit of doing warm-up exercises every time you start your shoulder workouts or any exercise routine for that matter.