Big, round shoulders are what make a physique look powerful from every angle, and strong shoulders are what keep you pressing, punching and lifting overhead pain-free for decades. The best shoulder exercises build all three heads of the deltoid (front, side and rear), protect the joint rather than beating it up, and fit into any program. Here are the five we program most often at Hammer’s Gym in Nunawading, with form cues and a complete shoulder workout.
A quick word on shoulder anatomy
The deltoid has three heads. The front (anterior) head gets plenty of work from every pressing movement you already do; the side (lateral) head creates width and needs direct work; the rear (posterior) head is the most neglected and the most important for posture and shoulder health. A good shoulder program presses for the front, raises for the side and pulls for the rear.
1. Dumbbell shoulder press
The classic, and on the list because it works. Hold a dumbbell at each shoulder, palms forward, elbows roughly under the wrists. Press to lockout and lower under control. Seated gives more stability; standing trains your core. If pressing causes shoulder discomfort, bring the elbows slightly forward and use a neutral grip (palms facing each other), which most people find far more comfortable.
2. Cable lateral raise
Set a cable to the low pulley, stand side-on and raise the handle out to shoulder height with a slight forward angle, then lower slowly. The cable keeps tension on the side delt through the whole range, including the bottom where dumbbells go slack, and it also strengthens the rotator cuff. Light weight, strict form, high reps.
3. Dumbbell lateral raise
The same movement with dumbbells. Stand tall, raise both dumbbells to shoulder height with a soft bend in the elbows and lower without letting them touch your body, keeping tension on the delts. This is an isolation exercise: go light and do not swing. If you are using momentum to get the weight up, you are training your ego rather than your shoulders.
4. Machine shoulder press
When your shoulders are fatigued late in a session, the machine press lets you keep pressing safely without the risk of losing a dumbbell overhead. The fixed path also lets you push closer to failure. Use it as your second or third pressing movement rather than your first. See our guide to free weights vs machines for where each fits.
5. Landmine press
Overhead pressing hurting? Do not press through pain. The landmine press moves the bar on a diagonal path that relieves stress on the shoulder and elbow while still building the front and side delts and the upper chest. Kneel or stand, hold the end of a barbell anchored in a landmine, and press up and away. The anchored bar also lets you load it heavily while training your stabilisers.
Don’t forget the rear delts
Face pulls, rear-delt flyes and band pull-aparts should appear in every upper-body session. They balance all your pressing, pull the shoulders back into a healthy position and protect the joint. Two or three sets of 15 at the end of the workout is enough. See our back exercises guide.
Sample shoulder workout
- Dumbbell shoulder press: 4 sets of 6–10
- Cable lateral raise: 3 sets of 12–15 per side
- Landmine press: 3 sets of 8–10 per side
- Dumbbell lateral raise: 3 sets of 12–15
- Machine shoulder press: 2 sets of 10–12, last set to near failure
- Face pulls: 3 sets of 15
Warm up first with band pull-aparts, arm circles and a light set of presses; cold shoulders are fragile shoulders. Progress with small jumps using progressive overload and give your shoulders at least 48 hours before pressing again.
Keep your shoulders healthy
- Balance pushing with pulling every week.
- Keep lateral raises light and strict.
- Include dead hangs and mobility work.
- Stop pressing through pain and get persistent shoulder pain assessed; our in-house osteopath can help.
Build boulder shoulders at Hammer’s
Hammer’s Gym has all the dumbbells, cables, landmines and machines you need on one of the biggest strength floors in the east, with members from Nunawading, Box Hill, Mitcham and Burwood building shoulders every day. Want your pressing technique checked? Book a session with one of our personal trainers, or claim a free one-day trial and come and check us out.