Shoulders are merely a requirement in building an adequately developed upper body. Beyond the mere fact that shoulders help to add size and width to the body and overall appearance, they also assist in posture correction, stability, and performance on other exercises. Whether you are attempting raw strength, bulk, or endurance, properly structured deltoid exercises will leave you feeling developed overall.

In Muscles Burner, we are firm in our conviction that the key to massive shoulder hypertrophy and overall upper body strength lies in proper shoulder resistance training. In a bid to help you accomplish this, this guide discusses the best 7 top shoulder exercises that have been proven to increase size and strength, with special emphasis placed on dumbbell shoulder routines and some other very valuable training tactics.

Why Shoulder Training

Your delts contain three giant heads of the deltoids:

Anterior (front delts): Used in pushing and pressing movements.

Lateral (side delts): Assist in developing that broad, shoulder-breadth appearance.

Posterior (rear delts): Maintaining pulling, posture, and shoulder stability.

All these muscles function together to enable pressing, lifting, and rotating your arms. Training them in a balanced state is crucial for looks as well as injury prevention, added pushing force, and general sporting performance. Missing even one head of the deltoid can create imbalances, potentially leading to reduced strength and possible joint problems.

Top 7 Shoulder Workouts for Strength and Size

1. Overhead Barbell Press

The overhead barbell press is also one of the greatest compound shoulder hypertrophy lifts overall. This beast exercise hits all three heads of the deltoids with a heavy delts and lat hit. It also hits your triceps and core, making it a great exercise for overall upper-body building.

How to do it:

• Stand shoulder-width apart.
• Grasp the barbell across your shoulders with palms facing forward.
• Press bar overhead with arms extended.
• Lower back to starting position under control.

Pro Tip: Use your core and avoid arching your lower back.

2. Dumbbell Shoulder Press

A classic dumbbell shoulder movement, this exercise has more range of motion than the barbell press. It also isolates each shoulder to work separately, which puts an end to side-to-side imbalance.

How to do it:

• Sit on a supported bench.
• Keep a dumbbell in each hand at shoulder level.
• Press overhead with extended arms.
• Slowly return to the starting position.

Tip: Utilize the seated stance for isolation of the shoulders and minimizing momentum from the lower body.

3. Arnold Press

The Arnold Press is named for the legendary Arnold Schwarzenegger, and it involves rotation with the press, hitting all sides of the delts with one smooth motion. It thus qualifies as one of the top deltoid exercises for both size and strength.

How to do it

• Start with dumbbells in front of you with palms facing in.
• Flip palms facing out when you press up.
• Flip on the way down to finish one rep.

Benefit: Works on the lateral delt heads and opens up the shoulder.

4. Lateral Raises

Wide shoulders are yours if you train with lateral raises. Isolation exercise works on the lateral delts alone, so you can have a V-tapered, wide look.

How to do it

• Stand shoulder-width apart, dumbbells in each hand at your sides.
• Bend your elbows about halfway and press your arms up to shoulder height.
• Slowly lower.

Tip: Use strict form with lighter dumbbells. Swing dumbbells are not as effective.

5. Front Raises

Front raises hit the anterior delts on the nose, so they’re a must for rounded shoulders. They’re good for building pressing strength in lifts like the bench press and overhead press.

How to do:

• Palms-down dumbbells.
• Feet shoulder-width apart in stance.
• In front of you, raise to shoulder height.
• Return to the initial position under control.
• Alternate arms variation to maximize mind-muscle connection.

6. Rear Delt Fly

Often the most overlooked, rear delts are a vital part of good posture and healthy shoulders. Weak rear delts are one of the biggest causes of imbalances and even shoulder pain. The rear delt fly completes your shoulder routine.

How to do it

• Stand shoulder-width apart with dumbbells by your sides.
• Lean forward at the hips slightly.
• Stretch arms out from the body to the side until shoulders are level, with slightly bent elbows.
• Slowly return to the starting position.

Tip: Use cables or machines in an attempt to keep tension constant.

7. Push Press

Push press is a dynamic movement that’s included in overhead pressing and leg drive. It’s a strength movement that pays dividends in explosive strength as well as real shoulder hypertrophy.

How to:

• Shoulder hold barbell.
• Lower down at the knees, press the bar up over head with both legs and shoulders.
• Lower back to beginning position under control.
• Benefit: Appropriate for bodybuilders who need strength, speed, and power development simultaneously.

Shoulder Training Tips for Maximum Growth

While training your shoulders to function most optimally, keep the following in mind:

Progressive Overload: Gradually add weights, reps, or sets to further stress the muscles.

Compound and Isolation: Alternate heavy presses with isolation work, such as raises, to maximize deltoid activation.

Mind-Muscle Connection: Think of squeezing your shoulders instead of moving mechanically.

Rest and Recovery: Don’t train shoulders two days in a row. Give at least 48 hours of rest.

Form Over Ego: Poor form with heavy weights will destroy your joints. Get the technique down first and then add intensity.

Wide, muscular shoulders are the hallmark of pure fitness and sporting ability. Adding these deltoid exercises to your training programme will not only add stand-up-athon size, but also develop posture, balance, and overall top-half strength too. Shoulder dumbbell or barbell press exercises, ongoing resistance work for the shoulders will reap tangible and tangible gains.

Our mission at Muscles Burner is to take you through plateaus, avoid limitations, and achieve the body you’ve always wanted. Shoulders are a tiny group of muscles, but if you train them right, they can shape your entire upper body overnight.

Ready to elevate your shoulder workout? Get pro exercises, pro training tips, and nutritional advice at Muscles Burner. Begin developing hard, wide, and strong shoulders today, because your training starts here.