Shoulders are not just a symbol of strength; they are a key component of overall body performance and aesthetics. If you aspire to have shoulders that command attention, look no further than the training methods of the iconic Arnold Schwarzenegger. In this guide, we’ll explore 15 of the best shoulder exercises that will help you sculpt broad, strong, and functional shoulders. Whether you’re a beginner or an experienced lifter, these exercises will take your shoulder development to the next level. Let’s dive in!
Front Deltoid (Anterior) Exercises
1. Standing Barbell Overhead Press
Target: Anterior deltoids, triceps, and upper chest
How to Do It: Stand with your feet shoulder-width apart. Hold the barbell at shoulder height with palms facing forward. Press the bar overhead until your arms are fully extended. Lower the bar back to the starting position and repeat. Focus on keeping your core tight and maintaining good form throughout the movement.
2. Seated Dumbbell Overhead Press
Target: Anterior deltoids, triceps, and upper chest
How to Do It: Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back to the starting position and repeat. The seated position helps isolate the shoulders and reduces the involvement of other muscle groups.
3. Push Press
Target: Anterior deltoids, triceps, and legs (for explosive power)
How to Do It: Start with the barbell on your shoulders, palms facing forward. Slightly bend your knees, then explosively extend your legs to help push the bar overhead. Lock out your arms at the top. Lower the bar back to your shoulders and repeat. This exercise combines strength and power, making it excellent for building explosive shoulder strength.
4. Front Dumbbell Raise
Target: Anterior deltoids
How to Do It: Stand with a dumbbell in each hand, palms facing your thighs. Raise the dumbbells in front of you to shoulder height, keeping a slight bend in your elbows. Slowly lower them back to the starting position and repeat. Focus on squeezing your anterior deltoids at the top of the movement.
5. Incline Bench Press
Target: Upper chest and anterior deltoids
How to Do It: Set the bench at a 30-45 degree angle. Lie back and hold the barbell with a grip slightly wider than shoulder-width. Lower the bar to your upper chest, keeping your elbows at a 45-degree angle. Press the bar back to the starting position, focusing on using your chest and anterior deltoids. This exercise is great for building upper chest and shoulder mass.
Lateral Deltoid (Medial) Exercises
6. Side Lateral Raises
Target: Medial deltoids
How to Do It: Stand with a dumbbell in each hand, palms facing your thighs. Raise the dumbbells out to the sides until they reach shoulder height, keeping a slight bend in your elbows. Slowly lower them back to the starting position and repeat. Focus on controlling the movement and feeling the contraction in your medial deltoids.
7. Cable Side Lateral Raises
Target: Medial deltoids
How to Do It: Attach a handle to a low pulley. Stand sideways to the machine and grasp the handle with the arm farthest from the machine. Keep a slight bend in your elbow and raise the handle out to the side, targeting your medial deltoids. Lower the handle back to the starting position and repeat. The cable provides constant tension, making this exercise highly effective for building shoulder width.
8. Upright Row
Target: Medial deltoids, traps, and biceps
How to Do It: Stand with a barbell in front of you, hands shoulder-width apart. Pull the bar up to your chin, keeping it close to your body. Lower the bar back down and repeat. Focus on squeezing your medial deltoids and traps at the top of the movement. Be cautious not to use too much weight, as this can strain the shoulders.
9. Machine Shoulder Press
Target: Medial and anterior deltoids
How to Do It: Adjust the seat and handles of the shoulder press machine to fit your body. Place your forearms on the pads and press the handles upward, extending your arms fully. Lower the handles back to the starting position and repeat. The machine provides a controlled environment for isolating the shoulders.
10. Behind-the-Neck Press
Target: Medial and posterior deltoids
How to Do It: Sit or stand with a barbell behind your neck, hands slightly wider than shoulder-width apart. Press the bar overhead, fully extending your arms. Lower the bar back to the starting position and repeat. This exercise targets the rear delts and medial deltoids but requires good flexibility and proper form to avoid injury.
Rear Deltoid (Posterior) Exercises
11. Bent-Over Lateral Raises
Target: Posterior deltoids
How to Do It: Stand with a dumbbell in each hand, palms facing each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat. Raise the dumbbells out to the sides until they reach shoulder height, keeping a slight bend in your elbows. Slowly lower them back to the starting position and repeat. Focus on squeezing your rear delts at the top of the movement.
12. Arnold Press
Target: All three heads of the deltoids, especially the posterior and medial deltoids
How to Do It: Start with dumbbells at shoulder height, palms facing your body. Press the dumbbells overhead while rotating your palms to face forward. Lower the dumbbells back to the starting position, rotating your palms back to the original position. This exercise works all three heads of the deltoids and is a favorite of Arnold himself.
13. Face Pulls
Target: Posterior deltoids, rear shoulders, and upper back
How to Do It: Attach a rope to a high pulley. Grasp the rope with your palms facing each other. Pull the rope toward your face, squeezing your rear delts and upper back. Slowly release the tension and repeat. Face pulls are excellent for improving shoulder health and posture.
14. Single-Arm Dumbbell Rows
Target: Posterior deltoids, lats, and upper back
How to Do It: Place one knee and hand on a bench, and keep your other foot on the ground. Hold a dumbbell in your free hand, letting it hang toward the floor. Pull the dumbbell up toward your hip, squeezing your back muscles. Lower the dumbbell back to the starting position and repeat. This exercise also engages the rear delts and helps improve overall upper body strength.
15. Reverse Dumbbell Flyes
Target: Posterior deltoids, rear shoulders, and upper back
How to Do It: Stand with your feet shoulder-width apart, knees slightly bent, and torso hinged forward at the hips. Hold a dumbbell in each hand, palms facing each other, with a slight bend in your elbows. Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together. Lower the dumbbells back to the starting position and repeat. Reverse flyes are great for building rear deltoid thickness and improving shoulder stability.
Building shoulders that rival Arnold Schwarzenegger’s takes dedication, consistency, and the right exercises. By incorporating these 15 shoulder exercises into your routine, you’ll be well on your way to developing strong, wide, and aesthetically pleasing shoulders. Remember to focus on proper form, gradually increase the weight, and listen to your body to avoid injuries. With time and effort, you’ll achieve the boulder shoulders you’ve always wanted. Start today and watch your progress unfold!
- What exercises target the front deltoids?
The best exercises for front deltoids include standing barbell overhead press, seated dumbbell overhead press, push press, front dumbbell raises, and incline bench press. - How do I build broader shoulders?
To build broader shoulders, focus on lateral deltoid exercises like side lateral raises, cable side lateral raises, upright rows, and machine shoulder press. These exercises will add width to your shoulders. - What are the best exercises for rear delts?
For rear delts, try bent-over lateral raises, Arnold press, face pulls, single-arm dumbbell rows, and reverse dumbbell flyes. These exercises will help balance your shoulder development and improve posture. - Can I build shoulders without equipment?
While having access to dumbbells and barbells is ideal, you can still build strong shoulders using bodyweight exercises like wall push-ups, pike push-ups, and resistance band exercises. - How often should I train my shoulders?
Aim to train your shoulders 1-2 times per week, allowing adequate rest and recovery between sessions. Overtraining can lead to injury, so make sure to listen to your body.
