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Best Exercises For Shoulders

Best Exercises For Shoulders

Let’s dispel a common myth. Building impressive, broad shoulders doesn’t require every cable and kettlebell in the gym. With just machines, dumbbells, and barbells, you can sculpt thick, defined deltoids that round out your physique and give you that well-built appearance.

In this blog, we’ll explore the best exercises for shoulder development, highlight common form mistakes, and wrap up with the top three exercises we think are great for building up your shoulder muscles.

The Anatomy of the Shoulder

The shoulder consists of three main heads: the anterior (front), lateral (side), and posterior (rear) deltoids. For truly big and symmetrical shoulders, each head must be targeted effectively. Fortunately, with a focused selection of barbell, dumbbell, and machine exercises, you can isolate each region and develop balanced delts.

Best Machine-Based Shoulder Exercises

  1. Machine Shoulder Press
    • Targets: Primarily anterior and lateral delts.
    • Tip: Keep your back firmly against the pad and avoid flaring elbows too wide.
    • Mistake: Arching your back excessively or locking out elbows forcefully at the top.
  2. Lateral Raise Machine
    • Targets: Lateral delts.
    • Tip: Use controlled motion and pause at the top.
    • Mistake: Using momentum or shrugging shoulders to lift.
  3. Reverse Pec Deck (Rear Delt Fly)
    • Targets: Posterior delts.
    • Tip: Focus on squeezing shoulder blades together.
    • Mistake: Letting traps dominate the movement or moving too quickly.

Best Dumbbell-Based Shoulder Exercises

  1. Dumbbell Shoulder Press
    • Versatile and effective, this builds both mass and strength in the front and side delts.
    • Mistake: Lowering dumbbells too far below ear level or letting elbows drift forward.
  2. Dumbbell Lateral Raises
    • Isolates the side delts for that essential width.
    • Mistake: Swinging the dumbbells or leaning to one side.
  3. Bent-Over Dumbbell Rear Delt Fly
    • Key for rear delts and overall balance.
    • Mistake: Using traps or low back to initiate movement.

Best Barbell-Based Shoulder Exercises

  1. Standing Barbell Overhead Press (Military Press)
    • Targets: Full shoulder complex with emphasis on anterior delts.
    • Mistake: Excessive back arch, bouncing bar off chest, or grip too wide.
  2. Behind-the-Neck Press
    • Be careful with this one! Highly debated but effective with proper form.
    • Mistake: Bringing the bar too low or pushing too far behind the head.
  3. Barbell Upright Row
    • Good for lateral and trap development.
    • Mistake: Pulling too high (past chest level), which can impinge shoulders.

Common Mistakes Across Shoulder Training

  • Neglecting Rear Delts: Overemphasis on front delts leads to imbalances.
  • Too Heavy, Too Soon: Poor form from heavy weights often results in shoulder injuries.
  • Lack of Full Range: Half-reps or rushed movements limit effectiveness.

Top 3 Exercises for Well-Rounded Shoulders

  1. Standing Barbell Overhead Press: Builds mass across all deltoid heads.
  2. Dumbbell Lateral Raises: Essential for width and side delt definition.
  3. Reverse Pec Deck: Ensures rear delts get sufficient activation.

With a focus on proper form, moderate weight, and full range of motion these exercises are are all you need for big, balanced shoulders.

 

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