The Best Shoulder Workouts for Building Muscle and Increasing Strength

Shoulder Workouts

Have you been searching for the best shoulder workouts to try? Well, if your answer is a YES, then you have reached the right place.

There are a number of things that most people want to achieve when it comes to their fitness. While some want to know how to lose weight fast, there are many who search for ways to increase their muscle strength.

If you have been searching to increase your shoulder muscle strength, you will find this article to be of help. Keep reading this blog till the end to learn more about the same…

12 Best Shoulder Workouts To Try In 2023 For Muscle Strength!

Best Shoulder Workouts

In case you have been searching for some of the best shoulder workouts to try in 2023 to build your muscle strength and improve your build, you do not have to look any further. Here are the best shoulder exercises that you can try to achieve your goals.

1. Dumbbell Lateral Raise

Dumbbell Lateral Raise

The Dumbbell Lateral Raise is the popular disconnection exercise that strengthens the entire shoulder with a focus on the deltoid muscle’s sides. Your upper back and posterior deltoids are engaged when you lift laterally.

How To Do It

How to do Dumbbell Lateral Raise
  • Hold dumbbells while standing with your palms facing one another.
  • Raise your arms out from your sides in broad arcs to around shoulder level while maintaining slightly bent elbows and knees.
  • Return to the starting position gradually.

2. Upright Row

Upright Row

Lifting a weight straight up to the collarbone while using an overhand grip is an exercise known as the upright row. Combination workout that targets the trapezius, deltoids, and biceps. The trapezius muscles are used more than the deltoids when the grip is narrower. That is why, the experienced ones generally keep the grip of the bar narrow.

How To Do It

How to do Upright Row
  • As opposed to the overhead press, hold the bar with your hands slightly wider than shoulder width.
  • Pull the bar up to chest level by squeezing your shoulder blades together.
  • In the top position, your elbows should be bent 90 degrees, and your upper arms should be horizontal.

3. Face Pull

Face Pull

The face pull is a popular weight training exercise. The posterior deltoids, trapezius, rhomboids, as well as the infraspinatus and teres minor muscles of the rotator cuff, are the primary targets. The face pull is regarded as a crucial shoulder stability and health exercise.

How To Do It

how to do Face Pull
  • A cable station’s top pulley should have a rope handle attached to it.
  • Hold an end firmly in each hand, palms facing one another. To apply tension to the cable, take a step back.
  • Pull the handles up to your forehead until your upper back is completely tensed and your hands are towards your ears.

4. Dumbbell Front Raise

Dumbbell Front Raise

Another popular weightlifting exercise is the dumbbell front raise. With help from the serratus anterior, biceps brachii, and clavicular parts of the pectoralis major, it primarily works the anterior deltoid. Typically, during shoulder workout, three to five sets of the front raise are performed. Repetition counts vary based on the lifter’s training regimen and objectives. If you are searching for good shoulder workouts at home, this is a great one.

How To Do It

How to do Dumbbell Front Raise
  • Stand with your feet as wide apart as your shoulders to begin the front rise dumbbell exercise.
  • Then, with your hands holding the dumbbells, place them in front of your thighs.
  • Make sure your feet are firmly planted on the ground and that your palms are facing your thighs.
  • The entire exercise should be performed with the back straight and the abdominal muscles contracted.
  • To lessen any strain on the joints, bend your elbows slightly throughout the entire movement.
  • Then slowly drop the weights before coming back to your thighs.

5. Push Ups

Push Ups

The push-up, sometimes known as a press-up, is a popular callisthenics exercise that is performed while lying on your stomach in a prone position. Push-ups work out the pectoral muscles, triceps, and anterior deltoids while also working out the rest of the deltoids, the serratus anterior, the coracobrachialis, and the stomach as a whole. The deltoids of the shoulders, the pectorals of the chest, the triceps and biceps of the upper arm, the glute or hip muscles, and the erector spinae of the back are the muscles used in the push-up.

How To Do It

  • Put your hands slightly wider than your shoulders and get on all fours.
  • Your legs and arms should be straight.
  • Reduce your height until your chest is almost parallel to the floor.
  • Push yourself back up after pausing.
  • Repeat this process at least 20 times.

6. Cable Lateral Raise

Cable Lateral Raise

The middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder, is worked during the shoulder exercise known as the cable lateral rise. This exercise helps your rotator cuff’s infraspinatus and subscapularis muscles get stronger, facilitating a number of shoulder movements like internal and external rotations. The anterior deltoid, middle and lower traps, as well as the side deltoid muscles are all worked during cable lateral raises.

How To Do It

  • Make sure the weight you choose can be lifted with only one shoulder.
  • Place your feet shoulder-width apart as you stand next to the pulley machine.
  • Push your chest forward, thrust your shoulders back, and slightly bend your knees to preserve good posture. You can also use the machine as support by resting your free hand on it.
  • Now, extend your outside arm across your body and grasp the stirrup.
  • Exhale as you raise your arm horizontally until it is level with your shoulder while slightly bending your elbow to a 10- to 30-degree angle.
  • As you elevate the stirrup, try not to rotate your arm; instead, concentrate on the middle shoulder, which is the area you want to target.
  • After holding your position for 1 to 5 seconds, carefully decrease the weight back while taking a breath. Before starting the following repetition, allow the cable to come to a complete stop.
  • Perform at least 10 to 15 reps for each arm in a set.

7. Pull Ups

Pull ups

An upper-body strength exercise is a pull-up. In a closed-chain movement known as a pull-up, the body is suspended by the hands, which are then pushed up while clutching a bar or other object at a distance typically wider than shoulder width. In order to bring the elbows to the torso, the shoulders adduct and extend and the elbows flex. Pull-ups strengthen the latissimus dorsi, trapezius, and biceps brachii, among other upper body muscles.

How To Do It

  • Begin by placing yourself exactly beneath a pull-up bar.
  • Put your hands slightly wider than shoulder width apart in an overhand grip with your palms facing away from your body. Put a box underneath you and stand on that if you can’t reach the bar while standing on the ground. You are in your beginning posture when your hands are firmly grasping the bar.
  • then let out a breath. To hang from the bar, lift your feet off the ground or a box and draw your belly button in towards your spine to activate your core.
  • Draw your shoulders down and back.
  • Bend your elbows and raise your upper body towards the bar until your chin is over it while contracting the muscles in your back and arms.
  • If it’s simpler, try imagining bringing your elbows closer to your hips.
  • Avoid swinging your knees or lifting your shoulders as you go. Throughout the workout, you want to make sure that your shoulder blades are down and back.
  • Inhale as you reach the peak of the motion. Then raise your body back to the starting position while extending your elbows.

8. Bench Press

Bench Press

In the bench press, often known as the chest press, the trainee lifts a weight upward while laying on a weight bench. The Pectoralis major, anterior deltoids, and triceps, among other stabilising muscles, are the muscles that are largely utilised during the bench press, despite the fact that it is a full-body exercise. The weight is often held by a barbell, although you can alternatively use a pair of dumbbells.

How To Do It

  • Avoid pressing with your shoulders rounded by pulling your shoulder blades back behind you.
  • Use an overhand grip to hold the barbell, keeping your thumbs outside of your closed fist. Your upper arms are positioned such that they are roughly shoulder-width apart and at a 45-degree angle to your body.
  • Elbows locked, remove the barbell off the rack. (Avoid bringing the bar straight from the rack to the chest position.)
  • As you bring the bar down to your chest, at the nipple line, take a breath.
  • Breathe out as you raise your arms and press the bar towards your chest. Concentrate on the ceiling rather than the bar.
  • Bar should be lowered till it is slightly over your chest.
  • Repeat this princess from this position again.

9. Seated Dumbbell Clean And Press

How to do Dumbbell Lateral Raise

Next on the list of the best shoulder workouts, we have the seated dumbbell clean. By working the upper back and shoulder muscles while seated, this exercise relieves pressure on the lower body. When the legs are not there, the attention must be on core stability and bracing. The seated dumbbell press is undoubtedly a component of your workout plan if you want stronger shoulders. Elite athletes and beginners alike undertake this fundamental movement exercise.

How To Do It

  • Sit on a bench’s edge with a dumbbell in each hand.
  • Lean forward while keeping your lower back flat.
  • Your arms should lift as you explosively straighten your body and shrug the weights.
  • Allow your wrists to flip as a result of the motion so you may grasp the weights at shoulder height.

10. Barbell High Pull

Barbell High Pull

The barbell high pull will benefit your structural and postural health by applying enough stress to the shoulders to stimulate muscle growth. This is so that the movement can be stabilised and started since the high pull uses all of the body’s major muscle groups, especially the posterior chain (glutes, hamstrings, and back). Instead of merely exercising the upper traps, which might give you a stooped posture, it also tackles the upper, mid, and lower traps.

How To Do It

how to do Barbell High Pull
  • Holding the barbell immediately in front of your shins, stand with your feet shoulder-width apart.
  • The location of your grasp should be roughly a hand’s width outside of each leg.
  • Pull the bar up in one steady motion while maintaining a tight grip on it and contracting your glutes and abs.
  • Shrug your shoulders as the bar rises to raise it as high as you can.
  • Return to the starting position slowly.

11. Band Lateral Raise

Band Lateral Raise

An exercise for strengthening the shoulders is the banded lateral rise, a version of the dumbbell lateral raise. Bands are used during the banded lateral rise to provide flexible resistance. Considered to be one of the best shoulder workouts for beginners, this exercise is primarily based on the mechanics of isolation. More resistance is put on the targeted muscle areas as you approach the entire contraction.

How To Do It

how to do Band Lateral Raise
  • With your arms hanging at your sides, stand on a band with your feet shoulder-width apart.
  • Using a pronated grip (palms facing down) and lifting the arms laterally to shoulder height while maintaining a small bend in the elbows, inhale.
  • Return the band to its initial position gradually and safely.
  • The appropriate number of times should be repeated.

12. Single Arm Cable Row

Single Arm Cable Row

The single-arm cable row is a go-to exercise for developing your back muscles. When attempting to correct any strength or physical imbalances between the sides of your body, this technique is quite helpful. The single-arm cable row is exactly what it sounds like; you will only be using one side to complete the exercise. Using a cable machine, you will train one arm at a time for this workout. You are effectively moving your arm closer to your body when you row, almost like rowing a boat.

How To Do It

how to do Single Arm Cable Row
  • Standing with your back to the pulley, step back until the cable is taut while gripping the D-handle with your left hand, palm down.
  • Put your right hand on your right hip while maintaining a high chest position.
  • Draw back your shoulder blades and straighten your elbow.
  • As you pull, turn your palm so that it is close to your ribcage and facing your torso.

Wrapping It Up!

In case you were searching about the best shoulder workouts to have a strong build, I hope that this article has been of help to you. If there are any other queries related to the same, feel free to let me know. All that you need to do is scroll down till you reach the bottom of the page. Then leave your comments in the box below. And I will be there to answer them all for you!

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Ankita Tripathy
Ankita Tripathy loves to write about food and the Hallyu Wave in particular. During her free time, she enjoys looking at the sky or reading books while sipping a cup of hot coffee. Her favourite niches are food, music, lifestyle, travel, and Korean Pop music and drama.

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