Best Full Shoulder Workout: 10 Exercises to Increase Size and Strength

The shoulders are some of the most frustrating muscles to grow. 

However, using the right compound and isolation exercises, and a full range of motion, you can achieve those coveted “boulders for shoulders,” as some would say.

That’s why I will share the best shoulder workouts using the top 10 shoulder exercises. You'll also find a specific workout for beginners and another for those with dumbbells. 

As a strength and conditioning coach, I can show you the right shoulder exercises, how to do them, and tips to maximize strength while avoiding injury. Let's dive in!

Best Overall Full Shoulder Workout

To get a proper full shoulder workout, you need to work the front, middle, and back muscles of the shoulder. Also called the anterior, medial, and posterior deltoids.

You'll also want to add a blend of compound and isolation lifts.

Here's the best overall shoulder workout:

• Barbell Overhead Press – 3 sets of 10 reps with 70% of 1RM
• Cable Upright Rows – 5 sets of 12 reps
• Dumbbell Lateral Raises – 3 sets of 15 reps
• Underhand Barbell Front Raises – 2 sets of 10 reps
• Pronated DB Rear Deltoid Rows – 3 sets of 12 reps
• IYT Raises – 3 sets of 6 reps

The best way to integrate this workout would be to perform it 1-2 times a week. There is no need for high-frequency training, as this workout is already intense and provides enough volume to challenge those boulders for shoulders.  

A common mistake you might make on shoulder day is doing lifts with poor form. If you lean too far forward or backward, you won't recruit the right muscles and won't see the gains you desire. Plus, you risk getting injured and setting your training further back.

Coach’s Tip: If you want to build more size, you want to lift slowly to increase time under tension, especially when you're lowering the weight, like, for example, with the overhead press. If you want more strength, add weight (80 – 90% of 1RM) and lift fewer reps (1 to 5 reps).

Want to calculate how much to lift in a way that's backed by science? Use our one-rep-max calculator and then multiply by 70% to find the weight above. Or you can increase or decrease the percentage based on your goals.

Best Shoulder Workout for Beginners

The shoulder exercises recommended above will work great if you've worked out for less than a year. But you want to decrease intensity and volume to avoid soreness and exhaustion.

The best shoulder day workout built for beginners is:

• Barbell Overhead Press – 2 sets of 10 reps with 65% of 1RM
• Cable Upright Rows – 3 sets of 10 reps
• Dumbbell Lateral Raises – 3 sets of 12 reps
• Underhand Barbell Front Raises – 2 sets of 10 reps
• Pronated DB Rear Deltoid Rows – 3 sets of 15 reps
• IYT Raises – 2 sets of 6 reps

The best shoulder workout routines for beginners are like the best overall shoulder workout. However, the idea is to decrease the intensity and volume of this workout. This will help a beginner acclimate to this full shoulder workout and not be too sore or exhausted from their effort. 

Still struggling to figure out your shoulder strength? Check out this article about how to identify underdeveloped shoulders and ways to improve them!

Best Shoulder Workout with Dumbbells

You can strengthen and grow all the shoulder muscles with just a pair of dumbbells. Dumbbells also let you work one arm at a time, forcing you to use stabilizer muscles, leading to a more well-rounded physique.

The best dumbbell shoulder workout to do in your home gym is:

• Dumbbell Military Press – 4 sets of 8 reps at RPE8-9
• Dumbbell Arnold Press – 2 sets of 10 reps
• Chest Supported Lateral Raises – 5 sets of 10 reps
• Face Pulls – 3 sets of 12 reps
• Pronated DB Rear Deltoid Rows – 3 sets of 15 reps

The only movement on this list that is not a dumbbell movement is the face pulls. However, you can modify the face pull with dumbbells and mimic the action to meet the needs of this movement.

As a strength and conditioning coach, you have to get creative, and I have implemented a dumbbell face pull several times in programming.

Do you have access to a cable machine? If so, check out this article about the top cable exercise for shoulder size and strength! Or, if you're a powerlifter, check out how you would vary your shoulder workout.

10 Best Exercises for Full Shoulder Workouts

1. Barbell Overhead Press

Some of the best barbell shoulder workout routines include the overhead press. The barbell overhead press is a fundamental exercise that targets the anterior and medial deltoids, promoting shoulder flexion and abduction. This compound movement is used best for effectively building strength for performance. 

How To 

1. Stand with your feet shoulder-width apart 
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width (or check out other overhead press grips for more options)
3. Rest the barbell on your upper chest and lift off the j-hooks
4. Take two steps back and brace your core before you push the weight above your head
5. As you push above your head, start pushing your head forward once the bar is high enough to get yourself underneath the bar
6. Once you reach the end of the lift, ensure a moment of stability and then bring the bar back down as you started to go into the next rep

Pro Tip 

One overhead press cue is to make sure to push your head through the bar once it is above your head. Leaving the bar in front of you prevents resistance from getting vertical and puts pressure on your shoulder joint.

Benefits

The barbell overhead press allows you to build strength and improve upper body strength. It’s a multi-joint movement that incorporates the shoulder muscles stated above and the triceps brachii. 

Are you a powerlifter looking for specific shoulder workouts to add to your routine? If so, check out this article about the best shoulder workouts for a powerlifter! Or check out more overhead press alternative options.

2. Cable Upright Row

The cable upright row is another compound exercise that emphasizes both building size and strength based on its mechanics. The primary motion of the shoulder joint is shoulder abduction, putting a major emphasis on the medial deltoid.

How To 

1. For the best results, use a straight bar cable attachment to help provide a better grip for performing shoulder abduction
2. Start the lift with tension in your hands, meaning the weight stack should lift to provide immediate tension for the movement. 
3. Afterward, stand close enough to the cable pulley system so the cable stays vertical from start to finish when you lift. 
4. Start lifting the cable upward, but when doing so, make sure the cable stays vertical, and your forearms are parallel to the floor or slightly pointed downward. This ensures more use of the shoulder muscles instead of the upper back muscles.
5. Lift the cable attachment towards the chin, and afterward, lower the weight to the starting position
6. Repeat this process for the prescribed sets and reps

Pro Tip 

When doing this exercise, ensure your forearms are pointed forward so they are almost parallel to the floor. If the forearms are pointed downward, that will put more strain on the upper trap muscles of the body.

Benefits

This exercise helps to load the medial deltoid more than other exercises since it is a compound movement. The more that you can load, the more you can build!

Do you have strong shoulders but lack flexibility? Check out this article about the top shoulder mobility exercises and how to improve your shoulder health! Or compare how the upright row differs from the next exercise, the lateral raise.

3. Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise used to train the medial deltoid. This exercise involves shoulder abduction, taking the arms with a partial bend, and raising them to the side. 

How To

1. This exercise can be done seated or standing. There is also an option to do it with back support to isolate the shoulder joint further.  
2. Start with a pair of dumbbells by your sides, having a partial bend in your elbows
3. Lift the dumbbells sideways until they are just under shoulder height
4. Make sure that the weight is slightly in front of you, not directly to your sides
5. Do not go heavy enough to generate movement in the shoulder blade
6. After lifting the dumbbells sideways, bring them back to your hips before the next rep
7. Do not swing the weight, and do not keep tension in your arms from start to finish

Pro Tip 

This exercise should be done with as much tension as possible. Make sure when raising the dumbbells to stop just before shoulder level, and when coming down, do not let the dumbbells rest on your hips.

Benefits

This isolation exercise can help grow and develop the medial deltoid, which is a hard muscle to grow. 

Common mistake: Most lifters use too much weight for shoulder exercises, which are delicate joints to train. Always focus on the movement pattern and not the total weight. If your form suffers, your muscles won't engage as desired.

4. Underhand Barbell Front Raises

The underhand barbell front raise is a great exercise to isolate the anterior deltoid through shoulder flexion. The underhand grip keeps the arms moving forward and backward, specifically targeting the front of the shoulder, which could be hard to do with an overhand grip.

How To 

1. Start with a loaded barbell using an underhand grip
2. Raise the bar upward with a slight bend in the elbow to restrict any tension in the elbow joint
3. Lift to shoulder height to fully stimulate the anterior deltoid at the top
4. After reaching shoulder height, slowly bring the weight down and not allowing the bar to rest at the bottom of the lift
5. Repeat these reps keeping tension in your hands from start to finish

Pro Tip 

To fatigue the anterior deltoid even more, make sure to pause at the top briefly. This part of the lift provides the most tension for the shoulder. 

Benefits

Working the anterior deltoid will help strengthen all other movements that rely on the anterior deltoid. Any pressing movement relies heavily on the anterior deltoid. 

5. Pronated Dumbbell Rear Deltoid Rows

The pronated dumbbell rear deltoid row is a compound movement that stimulates the posterior deltoids through shoulder extension and horizontal abduction. Because it is a compound movement, it's a perfect exercise to load more weight on the posterior deltoid than an isolation exercise. 

How To 

1. Lying face down, make sure your arms have enough room to extend at the beginning of the exercise fully
2. Row the dumbbells to your face with a pronated grip, allowing the elbows to move outward to create more torque in the shoulder joint
3. Row the dumbbells towards the face and make sure the elbows are outward enough to make the upper arms in line with the shoulder joint
4. At the top of the row, hold your position briefly to fatigue the posterior deltoids in the strongest position of the movement
5. Bring the arms down slowly and keep tension in your hands before moving into the next rep

Pro Tip 

As you do a brief hold at the top of the row, try also to pull back as far as possible to provide massive tension in the posterior deltoid.

Benefits

The fact this is a compound movement means you can lift more weight during this row than in a traditional isolation exercise. The more weight you can load, the more you can fatigue the muscle to trigger growth. 

Common mistake: Don't just focus on 1-2 shoulder exercises. You need to work out your shoulders across a full range of motion, so I've selected at least 5-6 exercises. You want to do flexion, extension, abduction, and adduction to stimulate all aspects of the shoulder muscles.

6. IYT Raises

The IYT raise is a great exercise for building strength and preventing injury by recruiting all the muscle fibers inside the shoulder. This exercise uses three different movement patterns to help trigger the anterior, medial, and posterior deltoids to strengthen them for future performance. 

How To 

1. Start off by setting a low incline, around 30 degrees
2. Use a pair of small dumbbells, around 5 – 10 pounds. If you can’t find dumbbells, plates will work as well
3. While laying your chest down on the incline, straighten your arms and lift them in three different positions. 
4. Lift the weights in front of you to make the “I” shape, then lift them diagonally to make the “Y” shape, and then lift them beside you to make the “T” shape. Doing each of these movements equals 1 rep.
5. Lifting the resistance as an I, Y, and T helps to recruit the anterior, medial, and posterior deltoid.

Pro Tip 

The lower the incline, the harder this becomes. I would suggest lifting no higher than a 30-degree incline, or else you will not be correctly challenging the shoulder muscles for the goal of this exercise. 

Benefits

The various movements that occur in this exercise help recruit all the shoulder muscles. This is a big caveat to the movement as it can be thrown into any upper-body workout that needs shoulder recruitment for either strength or injury prevention.

Common mistake: Don't just use one type of equipment. You need to recruit all three of your shoulder muscles in various ways, which is why you don't want to just stick with dumbbells or cables. Instead, if you like dumbbell lateral raises, try cables next week. Or if you like barbell overhead press, try it with dumbbells next month.

7. Dumbbell Military Press

The dumbbell military press is a fundamental exercise that targets both the anterior and medial deltoids, promoting shoulder flexion and abduction. This compound movement is performed seated and is used best for effectively building strength for performance.

How To 

1. Sit upright with your back against a vertical pad and the dumbbells lifted to your shoulders 
2. Begin the lift with an overhand grip
3. As you press upward, bring the dumbbell heads together to create an arcing motion with this movement
4. Once at the top, slowly bring down the weights to the starting position
5. Continue to perform the number of sets and reps prescribed until completion of the working set. 

Pro Tip 

If you begin to feel discomfort in your shoulder, try to go to a high-incline bench instead. Sitting upright might hinder someone’s shoulder joint and could be better executed with a slight incline. 

Benefits

The dumbbell military press is a great movement for upper body strength and allows the athlete to perform the overhead motion with a unique range of motion. The dumbbells also provide an opportunity to challenge stability and the lifter an opportunity to alter their mechanics for better comfortability. 

8. Dumbbell Arnold Press

The dumbbell Arnold press is a great compound exercise for the shoulder joint to help improve strength with the anterior and medial deltoid. This movement strengthens the shoulder joint through shoulder flexion and abduction, as well as horizontal abduction and adduction. This is a great body-building shoulder exercise for those who want to create well-rounded shoulder muscles. 

How To 

1. Sit upright with your back against a vertical pad and the dumbbells lifted to your shoulders 
2. Begin the lift with an underhand grip, palms facing you
3. As you press upward, turn the dumbbells from an underhand to an overhand grip. Bring the dumbbell heads together to create an arcing motion with this movement
4. Once at the top, slowly bring the weights down to the starting position
5. Continue to perform the number of sets and reps prescribed until the completion of the working set. 

Pro Tip 

This exercise is more about tempo and form. Do not go tremendously heavy with this exercise; most people will begin to compromise form to load more weight. The better you perform this movement, the better you will displace resistance on the deltoid muscles for correct growth in the anterior and medial deltoids. 

Benefits

The dumbbell Arnold press is a great exercise to strengthen the anterior and medial deltoids. Because the grip changes throughout the movement, there is an excessive focus on the medial deltoids, making it a top movement to help make those middle shoulders bigger and bulkier. 

How does the Arnold press differ from the shoulder press? Check out the full comparison. Or check out some Arnold Press alternative exercises if you want to try similar options.

9. Chest Supported Lateral Raises

The chest-supported lateral raise is an isolation exercise used to train the medial deltoid. This exercise is done with chest support to help further isolate the shoulder joint to provide a focused stimulus on the medial deltoid. 

How To

1. This exercise is to be done with a high incline to keep the athlete upright to target the medial deltoid.  
2. Start with a pair of dumbbells by your sides, having a partial bend in your elbows
3. Lift the dumbbells sideways until they are just under shoulder height
4. Make sure that the weight is slightly in front of you, not directly to your sides
5. Do not go heavy enough to generate movement in the shoulder blade
6. After lifting the dumbbells sideways, bring them back to your hips before the next rep
7. Do not swing the weight, and do not keep tension in your arms from start to finish

Pro Tip 

This exercise should be done with as much tension as possible. Make sure when raising the dumbbells to stop just before shoulder level, and when coming down, do not let the dumbbells rest on your hips.

Benefits

This exercise is an isolation exercise that can help grow and develop the medial deltoid. Doing it with chest support further focuses on the middle fibers of the shoulder to grow. 

Are your shoulders still underdeveloped? Check out this article about four ways to fix underdeveloped shoulders!

10. Cable Face Pulls

Cable face pulls (and the kind done with bands) are compound exercises that recruit the use of the posterior and medial deltoids through shoulder extension and horizontal abduction. 

How To 

1. Start off by setting the cable pulley system to eye level. This will help provide the proper mechanics for the exercise to occur
2. Use the rope attachment, set the resistance on the weight stack, and start to walk backward until the weight comes off the stack while your arms are extended
3. Bend at the knee, brace the core, and pull the resistance toward your forehead
4. While pulling the resistance, pull with your upper arms angled upward to help displace resistance on not only the posterior deltoid but the medial deltoid, too.
5. Pause briefly at the end of the movement, then start to place resistance back to the starting position
6. Never rest the weight, and keep tension from start to finish

Pro Tip 

When doing the face pull, make sure to aim for the forehead to target both the medial and posterior deltoids. If you aim for your chin and keep the upper arms level with the shoulder joint, it will primarily be just the posterior deltoid.

Benefits

The cable face pull is a great tool to target multiple shoulder muscles at the same time. This is a great exercise for those in a time crunch or those who want a more exhausting variation than isolation exercises. 

Want more cable shoulder exercises focused on gaining muscle size? Check out the full post.

Muscle Anatomy of the Shoulders

The shoulder consists of three muscles: 

• Anterior Deltoid: Located at the front of the shoulder, it enables shoulder flexion (movement forward and upward) and horizontal adduction (movement toward the body's midline), essential in exercises like bench presses and push-ups.

• Medial Deltoid: Found in the middle of the shoulder, this muscle is crucial for shoulder abduction (lifting the arm sideways away from the body), playing a key role in lateral raises and shoulder presses.

• Posterior Deltoid: Positioned at the back of the shoulder, it facilitates shoulder extension (moving the arm backward) and horizontal abduction (moving the arm outward with elbows bent), important for exercises like neutral grip rows and overhand grip rows.

Are you short on time and need to combine movements for your next workout? If so, check out this article about how to properly train both back and shoulders together! 

How To Decide What Shoulder Workouts To Do

With all the exercises and workouts above, you can now tweak the workouts to better fit your unique goals. Here are the things to consider when planning your full shoulder workouts:

• Training Frequency: Adjust shoulder workouts based on your weekly training frequency. For 2-3x a week, focus on compound movements. Training 5-7x a week allows for dedicated muscle group days.

• Weekly Split: Plan shoulder training based on your overall weekly split. More days allow for focused shoulder workouts; fewer days suggest integrating shoulders into push or pull days.

• Training Goals: Tailor shoulder workouts to your specific goals, such as isolated work for bodybuilding or compound lifts for general fitness. Your objectives dictate the intensity and focus of shoulder exercises.

• Training Weak Points: If shoulders are a weak point, dedicate more time and resources to strengthen them. For well-developed shoulders, balance their training with other areas needing attention.

• Hitting a Plateau: Change your shoulder routine if progress stalls. Different strategies, like altering volume or frequency, can help overcome plateaus and stimulate growth or strength gains.

Tips For Changing Your Shoulder Workouts

There are three crucial tips I can make when making any changes to your shoulder program:

• Apply the Change for 4–6 Weeks: Commit to any new adjustment in your shoulder workout for at least 4-6 weeks to truly assess its impact. Quick changes often lead to missed opportunities for growth.

• Increase Intensity and/or Volume Over Time: Gradually increase your workout volume (reps, sets, weight) or intensity to continue challenging your muscles. For example, adding sets or increasing weight ensures progressive overload, which is essential for muscle adaptation and growth.

• Keep Making Changes Throughout the Year: Regularly update your shoulder workout routine to prevent plateaus. Altering your program every few months keeps your muscles adapting and growing in response to new challenges. 

FAQs

What To Read Next

• What Else Should I Do On Deadlift Day?
• What Else Should I Do On Chest Day?
• What Else Should I Do On Bicep Day?
• Can You Workout Shoulders And Back Together?
• Can You Train Shoulders And Biceps On The Same Day?
• Can You Train Back And Legs On The Same Day?

References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports [Internet]. 2021 Feb 22;9(2):32. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/
2. Burke K. Should you be doing more unilateral training? [Internet]. College of Health and Human Sciences. 2019. Available from: https://chhs.source.colostate.edu/should-you-be-doing-more-unilateral-training/
3. Harvard Health Publishing. 7 tips for a safe and successful strength-training program – Harvard Health [Internet]. Harvard Health. Harvard Health; 2019. Available from: https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program

About The Author

Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.