We’ve all been that person at the gym, taking their phone out and Googling, “what are the best shoulder workouts?” With new movements and machines invented every day, what are the latest and greatest shoulder lifts?
Shoulder workouts are important
Several muscles, tendons, and ligaments make up the shoulder muscle group. Among them, and most loved, are the deltoids, rotator cuff, and trapezius muscles.
Shoulder workouts are important for several reasons:
Shoulders and daily activities
Strong shoulders are necessary for many daily activities. Strong shoulder muscles help you lift and carry objects. They enable reaching overhead, and pushing and pulling objects. Also, a strong shoulder girdle maintains good posture, which is essential for preventing back pain.
Shoulders and injury prevention
Shoulder workouts help strengthen the muscles, ligaments, and tendons which support the shoulder joint. The stronger these are, the more you reduce your risk of injury. This is especially important for athletes and those who engage in physical activities that involve the shoulder joint. Activities with intense demands on your shoulder joint include weightlifting, swimming, and throwing sports.
Shoulders and athletic performance
Strong shoulders help improve athletic performance by increasing upper body strength, power, and stability. This is important for athletes who need upper body strength for their sport, such as swimmers, baseball players, and wrestlers.
Bodybuilding and shoulder aesthetics
Strong and toned shoulders also contribute to an aesthetically pleasing physique. Well-defined shoulders help create the V-tapered look that is desirable for many people.
Shoulder workouts are important for maintaining good upper body strength. Making them strong helps preventing injuries. As they develop, they improve athletic performance and creating an aesthetically pleasing physique.
Here are five of the best workouts for the shoulder muscle group and instructions on how to perform them:
Overhead Press
The overhead press, also known as the shoulder press or military press, is a weightlifting exercise that primarily targets the deltoid muscles of the shoulders, but also engages the triceps, traps, and core muscles. Here are some of the benefits of performing the overhead press:
Increased shoulder strength and stability
The overhead press is a compound exercise that targets the entire shoulder complex, including the front, side, and rear deltoids. This helps to improve shoulder strength and stability, which can help to prevent shoulder injuries and improve overall upper body strength.
Improved posture
The overhead press strengthens the muscles of the upper back, including the traps and rhomboids, which can help to improve posture and reduce the risk of back pain.
Increased core strength
The overhead press requires a strong core to stabilize the body during the lift. By strengthening the core muscles, the overhead press can help to improve overall functional strength and stability.
Improved bone density
Weight-bearing exercises like the overhead press can help to improve bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
Increased calorie burn
The overhead press is a multi-joint exercise that engages multiple muscle groups, which can help to burn more calories and improve overall metabolic function.
Improved athletic performance
The overhead press is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.
This exercise targets the deltoids, trapezius, and triceps muscles.
How do do a basic shoulder press
- Stand with your feet shoulder-width apart, holding a barbell with your palms facing forward and your hands shoulder-width apart.
- Bring the barbell up to shoulder height and push it up above your head until your arms are fully extended.
- Lower the barbell back down to your shoulders and repeat.
Lateral Raise
The lateral raise, also known as the side raise or lateral deltoid raise, is a weightlifting exercise that primarily targets the lateral head of the deltoid muscle, but also engages the trapezius, serratus anterior, and rotator cuff muscles. Here are some of the benefits of performing the lateral raise:
Increased shoulder width and definition
The lateral raise targets the lateral head of the deltoid muscle, which is responsible for the width and definition of the shoulders. By building this muscle, the lateral raise can help to create a more aesthetically pleasing shoulder shape.
Improved shoulder strength and stability
The lateral raise strengthens the entire shoulder complex, including the rotator cuff muscles, which can help to improve shoulder strength and stability, reduce the risk of injury, and improve overall upper body strength.
Improved posture
The lateral raise strengthens the muscles of the upper back and shoulders, which can help to improve posture and reduce the risk of back pain.
Increased range of motion
The lateral raise can help to improve the range of motion in the shoulders, which can improve overall functional mobility and flexibility.
Improved athletic performance
The lateral raise is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.
Improved overall upper body aesthetics
The lateral raise can help to build and define the muscles of the shoulders and upper back, creating a more aesthetically pleasing upper body physique.
This exercise targets the lateral head of the deltoid muscle.
How to do a basic shoulder lateral raise
- Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
- Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
- Lower your arms back down to your sides and repeat.
Front Raise
The front shoulder raise, also known as the front raise, is a weightlifting exercise that targets the anterior head of the deltoid muscle, as well as the upper chest muscles. Here are some of the benefits of performing the front shoulder raise:
Increased shoulder strength and definition
The front shoulder raise targets the anterior head of the deltoid muscle, which is responsible for the front and top portion of the shoulder. By building this muscle, the front shoulder raise can help to create a more defined and aesthetically pleasing shoulder shape.
Improved shoulder stability
The front shoulder raise strengthens the entire shoulder complex, including the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.
Improved posture
The front shoulder raise strengthens the muscles of the upper chest and shoulders, which can help to improve posture and reduce the risk of back pain.
Increased range of motion
The front shoulder raise can help to improve the range of motion in the shoulders, which can improve overall functional mobility and flexibility.
Improved athletic performance
The front shoulder raise is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.
Improved overall upper body aesthetics
The front shoulder raise can help to build and define the muscles of the shoulders and upper chest, creating a more aesthetically pleasing upper body physique.
This exercise targets the front head of the deltoid muscle.
How to do a basic shoulder front raise
- Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing down.
- Keeping your elbows slightly bent, raise your arms in front of you until they are level with your shoulders.
- Lower your arms back down to your sides and repeat.
Reverse Fly
The reverse fly, also known as the rear delt fly, is a weightlifting exercise that targets the rear deltoid muscles, as well as the muscles of the upper back and shoulders. Here are some of the benefits of performing the reverse fly:
Increased upper back and shoulder strength
The reverse fly targets the muscles of the upper back and shoulders, including the rear deltoids, rhomboids, and traps. By building these muscles, the reverse fly can help to improve overall upper body strength and stability.
Improved posture
The reverse fly strengthens the muscles of the upper back, which can help to improve posture and reduce the risk of back pain.
Reduced risk of injury
The reverse fly targets the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.
Increased range of motion
The reverse fly can help to improve the range of motion in the shoulders and upper back, which can improve overall functional mobility and flexibility.
Improved athletic performance
The reverse fly is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.
Improved overall upper body aesthetics
The reverse fly can help to build and define the muscles of the upper back and shoulders, creating a more aesthetically pleasing upper body physique.
This exercise targets the rear head of the deltoid muscle.
- Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
- Bend forward at the hips, keeping your back straight, and allow your arms to hang down towards the floor.
- Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
- Lower your arms back down to the starting position and repeat.
External Rotation
The external rotation shoulder lift, also known as the external rotation with a band, is an exercise that targets the muscles of the rotator cuff, which are important for shoulder stability and mobility. Here are some of the benefits of performing external rotation shoulder lifts:
Improved shoulder stability
The external rotation shoulder lift targets the muscles of the rotator cuff, which are important for stabilizing the shoulder joint. By strengthening these muscles, the exercise can help to reduce the risk of shoulder injuries and improve overall shoulder stability.
Improved posture
The external rotation shoulder lift can help to strengthen the muscles of the upper back and shoulders, which can improve posture and reduce the risk of back pain.
Increased range of motion
The external rotation shoulder lift can help to improve the range of motion in the shoulders and upper back, which can improve overall functional mobility and flexibility.
Reduced risk of injury
The external rotation shoulder lift targets the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.
Improved athletic performance
The external rotation shoulder lift is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.
Improved overall upper body aesthetics
The external rotation shoulder lift can help to build and define the muscles of the shoulders and upper back, creating a more aesthetically pleasing upper body physique.
This exercise targets the rotator cuff muscles.
How to do an external shoulder rotation lift
- Lie on your side with your affected arm bent at a 90-degree angle and your forearm resting on the floor.
- Hold a light dumbbell in your hand and rotate your arm outward, keeping your elbow at your side.
- Slowly lower the weight back down and repeat for several repetitions before switching sides.
It’s important to note that proper form and technique are crucial for avoiding injury and getting the most benefit from each exercise. It’s also important to vary your workouts and incorporate exercises that target all aspects of the shoulder muscle group for a well-rounded workout routine.
Be smart about how you do your shoulder workouts
When starting shoulder workouts, it’s important to be mindful of a few things to ensure safety and prevent injury:
Start with lighter weights
As with any exercise, it’s important to start with lighter weights and gradually increase the weight as you get stronger. Starting with heavy weights can put too much stress on the shoulder joint and increase the risk of injury.
Warm up properly
Before starting any shoulder workout, it’s important to warm up the muscles and joints with some light cardio and dynamic stretching exercises. This can help to reduce the risk of injury and improve overall performance.
Use proper form
Using proper form is crucial to prevent injury and ensure that you’re effectively targeting the correct muscles. Be sure to maintain good posture and avoid using momentum to lift the weights.
Incorporate a variety of exercises
The shoulder is a complex joint, and it’s important to incorporate a variety of exercises that target different muscle groups in the shoulders and upper back. This can help to prevent muscle imbalances and improve overall strength and stability.
Listen to your body
If you experience any pain or discomfort during a shoulder workout, it’s important to stop and rest. Pushing through pain can lead to further injury and setbacks in your training.
Consult with a professional
If you’re new to shoulder workouts or have any pre-existing injuries or conditions, it’s a good idea to consult with a professional, such as a certified personal trainer or physical therapist, to ensure that you’re performing the exercises safely and effectively.
