5 Most Effective Shoulder Exercises Build Muscle

by Fitkill · Published April 26, 2022 · Updated April 30, 2022

Along with a muscular chest and attractive body, strong and broad shoulders also enhance the personality of a person. Like other body parts, it is very important to exercise the shoulder.

For the development of the deltoids, it is necessary that it should be trained in many other ways, only then the strong and broad shoulders of the person can be made.

So today, through this article, we will tell you about some such methods and exercises, by adopting which you will be able to make strong and broad shoulders with a guarantee.

5 Most Effective Shoulder Exercises Build Muscle

So let’s know about Shoulder Workout.

Know these important things about the shoulder

The largest muscles in the shoulders are the deltoids. These deltoids have to be trained to make it fit and strong.

The deltoids i.e. the shoulder is divided into three parts –

Anterior Deltoids
Side/Middle Deltoids
Posterior Deltoids

For these three parts, it is trained through different exercises.

Warm-up Before Doing the Shoulder Workout

It is very important to warm-up for the shoulder. Warming up not only helps you avoid injuries, but it also helps you adapt to the main exercise before doing it.

Another reason for doing warm-up for the shoulder is that the joints of the shoulder are very weak, they can break when pressure is exerted on them, so warm-up is necessary for the exercise of not only the shoulder but any body parts.

Swinging hands :-

For shoulder warm-up, first move the hands clockwise and then anti-clockwise. This will open up your shoulder muscles and you will be able to workout well.

Stretching :-

Before doing the main shoulder exercises, you must do stretching for 2 to 3 minutes, especially for the shoulder muscles.

Apply warm up sets:-

Whether you take 3 sets or 5 sets in your exercise, but before applying these sets, you must apply warm up sets.

In warm-up sets, do 12 to 15 repetitions with light weights.

5 Most Effective Shoulder Exercises Build Muscle

Overhead Shoulder Press
Seated Overhead Dumbbell Press
Lateral Raises
Reverse Peck Deck Fly
Face Pulls

5 Most Effective Shoulder Exercises Build Muscle

1. Overhead Shoulder Press

overhead shoulder press - 5 Most Effective Shoulder Exercises Build Muscle

Our first exercise is the overhead shoulder press. This is a compound exercise in which you can lift as much weight as possible.

The overall shoulder is trained through this exercise. Put it first in your Shoulder Workout routine.

How to do :-

To do this exercise, first of all use the bench.
Keep the back well on the bench.
Make the grip according to the width of the shoulder.
In the starting position, bring the barbell above your upper chest, then press the barbell to raise it upwards.

Sets-4

Reps – 10-12

2. Seated Overhead Dumbbell Press

Seated Overhead Dumbbell Press

Our second exercise is the seated overhead dumbbell press. This exercise is considered to be the best exercise for the shoulders.

Through this exercise you will train your front deltoids.

How to do :-

To do this exercise, first sit on a bench with dumbbells in your hands.
Keep the feet firmly planted on the ground.
Press the dumbbells, move them upwards and then slowly bring them down.
Keep in mind that while bringing the dumbbells down, do not bring them down from the shoulder.

Sets – 4
Reps – 10-12

3. Side Lateral Raises

Side Lateral Raises

Our third exercise is Lateral Raises. This exercise is considered a very good exercise. Through this exercise, we will train our side ie middel shoulder.

How to do :-

To do this exercise, first of all keep the body locked.
In the beginning, start it with light weights.
Slowly bring the dumbbells up and down slowly as shown in the image.

Sets – 4
Reps – 8-10

4. Reverse Peck Deck Fly

Reverse Peck Deck Fly

Our fourth exercise is the reverse pack deck fly. This exercise is considered a very effective exercise. Through this exercise, we will train our posterior deltoids ie the back shoulder muscles.

How to do :-

To do the reverse pack deck fly, first of all, keep the chest and stomach well on the bench.
Slowly bring both the hands backwards as shown in the image.
Perform this exercise slowly.
Initially, start it with light weight and then increase the weight.

Sets – 4
Reps – 12-15

5. Face Pulls

Face Pulls

Our fifth and last exercise is face pools. This exercise also targets our posterior deltoids. People ignore these muscles a lot, so we have included this exercise in our workout routine.

How to do :-