Looking to build great shoulders?
Well, it all boils down to consistency, discipline, and some basic knowledge on which exercises to focus on in order to get the best return on your effort and time investment.
This article will explore the most effective Shoulder exercises based on current scientific evidence.
We'll first set the foundation, with a quick look at how key Shoulder muscles are set up before diving deeper into the best exercises.
Basic Shoulder Muscle Anatomy
The Shoulder is a complex structure with multiple muscles designed to perform specific functions. These muscle groups can be put in two main categories:
Prime movers: Muscles which mainly drive key Shoulder joint movements. These include large muscles such as the Deltoid, Trapezius, and Latts (Latissimus Dorsi).
The Deltoid muscle is perhaps the most relevant due to its aesthetic and functional significance. In short, it’s the most prominent and influential local muscle when it comes to key Shoulder movements.
This is why most popular Shoulder exercises target this muscle. It takes the shape of an inverted triangle, originating from upper parts of the Shoulder Blader before inserting onto the upper part of the Humerus(Upper arm bone).
The muscle is divided into three portions.
- Front Portion (Anterior Delt): Drives Shoulder Flexion (Raising the arm forwards).
- Mid Portion: Involved in Abduction (Raising the arm sideways).
- Rear Portion (Posterior Delt): Involved in Shoulder extension (backward arm movement).
Various shoulder exercises target these portions by emphasizing specific movements.
Stabilizers: These are primarily involved in stabilizing the Shoulder joint during various movements. These include a group of smaller muscles collectively known as the "Rotator Cuff". Due to their involvement in all key movements of the Shoulder joint, they generally benefit from high intensity exercises targeting the Delts.
Now having laid the foundation, let's dive into the most effective Shoulder exercises for strength and size.
Standing Military/Shoulder Press
The standing Shoulder Press is an exceptional exercise your Front Delts. This is written all over research literature, as most comparative studies on muscle activation patterns of various Shoulder exercises continue to prove it unmatched.
A 2018 study, conducted by the American Council on Exercise (ACE) furnishes one of the most recent pieces of evidence. The researchers compared 10 popular Shoulder exercises in terms of overall muscle activation levels using electromyographic (EMG) readings. in the end, the Dumbbell Shoulder Press recorded highest muscle activation levels in the Front Delts, which only confirmed findings from earlier studies.
How to do the Shoulder Press
Starting Position
- Stand tall with feet at Shoulder width apart.
- Using an overhand grip, grab a Barbell and hold it in front at Shoulder level.
The Movement
- Press the weight upwards until both elbows are extended.
- With control, return to the starting position.
Note
- Keep your trunk solid and straight. Avoid swinging with the movement.
Lateral Raise
The Lateral Raise is arguably the most effective exercise for your mid Delts. This was evident in a 2020 study, which looked at how different Shoulder exercises compare in terms of Delt muscle activation levels. These included the Lateral Raise, Bench Press, Dumbbell Fly's, and Shoulder Press. The Lateral Raise and Shoulder Press proved the most effective exercises for mid Deltoids. However, a closer look into the numbers revealed that the Lateral Raise was 2.4% more effective.
How to do the Lateral Raise
Starting Position
- Stand tall while holding a Dumbbell in each hand. Your feet should be placed at Shoulder width apart.
The movement
- Raise both Dumbbells sideways until both arms are roughly 30 degrees above Shoulder level.
- With control, return to the starting position.
- Repeat the movement for another rep.
Reverse Fly/Rear Lateral Raise
The Reverse Fly shifts the spotlight to your Rear Delts with unparalleled efficiency. The 2018 ACE study quoted earlier showed it the most effective for Rear Delts, followed by the 45-degree Incline Row.
How to do the Reverse Fly
Starting Position
- Stand up tall with feet at Shoulder width apart with a Dumbbell in each hand. Palms should be facing each other.
- Bend-over until your Torso is relatively parallel to the ground. Keep your back straight, with Knees slightly bent. At this point, your arms should be hanging down on the sides, perpendicular to the floor. Elbows should be slightly bent.
Alternatively
- Sit at the edge of a bench while holding a Dumbbell in each hand.
- Lean forward until your Torso is relatively parallel to your thighs. Both arms should be hanging on the sides at this point.
- Bend your Elbows slightly; roughly at a 10–30-degree angle.
The Movement
- Raise both arms to Shoulder level.
- Lower the Dumbbell back to the starting position.
- Repeat the movement for another rep.
Arnold Press
The Arnold Press is an excellent move for your front and mid-Delts. In fact, research shows that it's more effective than the classic Shoulder Press when it comes to stimulating your Front and mid Delts.
A 2017 study, published in the Indian Journal of Public Health, provided some great insights on how this move compares to the Shoulder Press in terms of muscle activation levels. The Arnold Press registered significantly higher activation levels in the front and mid Delts.
How to Do the Arnold Press
Starting Position
- Sit down on a bench with a Dumbbell in each hand.
- Raise the Dumbbells to shoulder level. Both palms should be facing backwards.
The Movement
- Press both Dumbbells upwards while turning your palms forward.
- At the top portion, both Elbows should be fully extended with palms facing forward.
- Reverse the movement to the starting position.
- Repeat the movement for another rep.
One-arm Dumbbell Row
This move is known for being great for upper back muscles. However, it is also one of the most highly efficient exercises for your Rear Delts. The reason is that the movement features Shoulder Extension as a key component, which basically means a lot of input from your Rear Delts to assist with pulling the weight upwards.
How to do the Single-arm Dumbbell Row
Starting Position
- Hold a Dumbbell in your right hand while standing beside a standard-height bench on your left.
- Bend over and lean on the bench using the left hand and bent Knee. Keep your Torso solid and straight.
- Your right arm should be extended while holding the Dumbbell, and perpendicular to the floor at this point.
The Movement
- Pull the Dumbbell upwards while bending the right Elbow until your upper arm is parallel to the torso. The Elbow should be bent at 90 degrees at the top position.
- Reverse the movement to the starting position.
- Repeat the movement to hit another rep.
Bottomline
A well-rounded Shoulder routine combines the most effective exercises for the front, mid and rear muscles relative to the Shoulder joint. The Shoulder Press is a classic for your front Delts, while the Lateral Raise and Reverse Flys offer the most effective movements for your mid and rear Delts respectively. However, success goes beyond knowing the best exercises. You’ve got to nail other factors such as exercise intensity, volume and form equally right. Talk to one of our trainers in the expert’s section for the best possible workout plan for your needs.
