5 Best Exercises to Build Shoulders

Strong, well-defined shoulders are a hallmark of a fit physique, and they are essential for overall upper body strength and stability.

To achieve this, incorporating a variety of shoulder exercises into your workout routine is crucial. In this article, we’ll go over some of the best exercises to build shoulders, including the dumbbell shoulder fly.

Dumbbell Shoulder Fly:

The dumbbell shoulder fly is another excellent exercise for targeting the rear deltoids. To perform this exercise, lie face down on a bench with a pair of dumbbells in each hand. Raise the weights out to your sides until your arms are parallel to the ground, then slowly lower them back down to your sides. This exercise can also be performed standing up, by bending over slightly and raising the weights out to your sides.

Overhead Press:

The overhead press is one of the most effective exercises for building shoulder strength and mass. It targets all three heads of the deltoids, as well as the triceps and upper chest muscles. To perform the overhead press, start by holding a barbell or dumbbells at shoulder height with an overhand grip. Press the weight overhead until your arms are fully extended, then slowly lower the weight back down to your shoulders.

Arnold Press:

The Arnold press is a variation of the overhead press that was popularized by bodybuilding legend Arnold Schwarzenegger. This exercise targets the front and side deltoids, as well as the upper chest and triceps. To perform the Arnold press, start by holding a pair of dumbbells at shoulder height with your palms facing inwards. Press the weights overhead while simultaneously rotating your palms so that they face forward. Lower the weights back down to your shoulders and rotate your palms back to the starting position.

Related: 6-Way Shoulder Raise Exercise

Lateral Raise:

The lateral raise is a great isolation exercise that targets the side deltoids. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Raise the weights out to your sides until your arms are parallel to the ground, then slowly lower them back down to your sides.

Bent-Over Rear Delt Raise:

The bent-over rear delt raise is an excellent exercise for targeting the rear deltoids, which are often overlooked in shoulder workouts. To perform this exercise, bend forward at the waist while holding a pair of dumbbells. Keep your back straight and your arms hanging down towards the floor. Raise the weights out to your sides while keeping your elbows slightly bent, then lower them back down to the starting position.

Conclusion

Incorporating a variety of shoulder exercises into your workout routine is crucial for building strong, well-defined shoulders. The exercises listed above are some of the best for targeting all three heads of the deltoids, as well as other upper body muscles. The dumbbell shoulder fly is a particularly effective exercise for targeting the rear deltoids and should be included in any comprehensive shoulder workout routine. Remember to start with lighter weights and focus on proper form to avoid injury and maximize results.