Shoulder workout – the best exercises for shoulders
Shoulder training is an important part of a workout plan that helps strengthen the deltoid muscles, which are especially prone to injuries. This type of exercise can be done both at home and at the gym. What are the best shoulder exercises? Which dumbbell shoulder exercises are worth doing? Can cable machine shoulder exercises be effective?
Table of contents
Shoulders - what are they?
The shoulders are one of the most mobile yet largest joint complexes in the human body, made up of joints such as:
- the glenohumeral joint,
- the acromioclavicular joint,
- the sternoclavicular joint,
- the scapulothoracic joint.
The shoulder complex is responsible for the spatial positioning of the upper limbs and shoulder girdle. For the shoulders to function properly, correct scapular mobility is essential, as all shoulder movements begin with the shoulder blades.
The deltoid muscle, located above the glenohumeral joint, is the largest muscle of the upper limb girdle. It has three points of origin, forming three distinct parts of the shoulders:
- the anterior (clavicular) part attaches to the lateral end of the clavicle,
- the middle (acromial) part attaches to the acromion of the scapula,
- the posterior (spinal) part attaches to the lower edge of the scapular spine.
All three parts share a common insertion at the deltoid tuberosity of the humerus. The deltoid muscle has multiple functions - it stabilizes the shoulder joint, abducts the arm to shoulder level, and allows forward and backward flexion as well as rotation of the arm.
Exercises for broad shoulders - how to prepare?
Before starting shoulder exercises, it is essential to do a proper warm-up to reduce the risk of injury to the deltoid muscles. After the main workout, it’s worth spending a few minutes on stretching, focusing especially on the muscles that worked the hardest.
When training shoulders, you should engage all parts of the deltoid muscle. However, your workout plan should also consider the work each part of the deltoid has already done in other training sessions. This helps avoid both overtraining and undertraining specific muscle heads.
How often should you train shoulders at the gym? Depending on workout intensity, the shoulder muscles need 2 to 4 days to recover. A good approach is to include 2-3 shoulder workouts per week.
What shoulder exercises to do? Exercises for the front delts
Shoulder workouts can be done both at home and at the gym. To build broader shoulders, it’s worth using additional resistance - for example, dumbbells, a barbell, or cable machines.
When focusing on strengthening and developing the deltoids, you need to activate each muscle head. Here are some recommended exercises for the front delts:
- Seated overhead barbell press - Sit on a bench with your back supported, grip the barbell slightly wider than shoulder-width with an overhand grip. Inhale, raise your arms, and straighten your elbows, pressing the bar overhead. With the bar held high, exhale, then inhale again and slowly lower the bar to your chest.
- Standing overhead barbell press - Keep your back straight, engage your core, and stand with your feet slightly apart. Hold the barbell at collarbone height with an overhand grip. Inhale as you press the bar upward without locking your elbows. Exhale as you lower it back to collarbone height.
- Arnold press with dumbbells - Sit on a bench, keep your back straight, and slightly bend your knees. Hold the dumbbells at shoulder height with your palms facing you. Retract your shoulder blades and exhale as you press the weights overhead, rotating your wrists so your palms face outward at the top. Inhale as you return to the starting position.
The best exercises for the rear delts
During shoulder training, you should also focus on the rear head of the deltoid. Rear delt exercises should be done slowly, with attention to correct form. Using additional resistance tailored to your abilities can boost training efficiency and help you progress faster.
- Bent-over lateral raises - Stand with feet shoulder-width apart, knees slightly bent, and back straight while hinging at the hips. Hold dumbbells with arms hanging down. Inhale and lift the weights to the sides until shoulder height, pause briefly, then exhale and lower them back down.
- T-raise on an incline bench - Lie chest-down on an incline bench set to 45 degrees, feet firmly planted. Let your arms with dumbbells hang below your shoulders. Inhale, squeeze your shoulder blades, and lift your arms to the sides until they form a “T.” Pause briefly, then exhale as you slowly lower them.
- Cable rope face pull - Stand facing a low pulley cable machine, feet shoulder-width apart, back straight. Grip the rope attachment with both hands, engage your core, and lift your arms in front of you. Inhale as you pull the rope toward your upper chest, keeping elbows high and out to the sides. Exhale as you return to the starting position.
3 most effective shoulder exercises
Some exercises engage more than one deltoid head, helping to increase strength and muscle growth. Among the most effective are:
- Standing behind-the-neck barbell press - Grip the barbell with an overhand grip, stand upright, and rest the bar on your shoulders. With feet slightly apart, inhale and press the bar overhead, extending your elbows. Exhale as you slowly lower it back to the starting position.
- Standing dumbbell lateral raises - Stand upright, retract your shoulder blades, and keep a slight bend in your elbows. Hold the dumbbells at your sides, inhale, and raise them to shoulder height or slightly higher. Hold briefly, then exhale as you lower them.
- Cuban press - Hold dumbbells and engage your glutes and core. Inhale as you lift your arms to shoulder height with elbows bent at 90 degrees. Without moving your elbows, rotate your shoulders to bring the dumbbells upward. When your forearms are vertical, exhale as you press the dumbbells overhead. Inhale as you reverse the movement to the starting position.
Shoulder exercises - effects
Strong shoulder muscles can be highly beneficial in sports and during intense training. Well-developed shoulders are also useful in daily life, such as reaching for items on high shelves.
Shoulder training can strengthen the deltoids, improve their power, and enhance joint stability, reducing the risk of injury. Building strong shoulders can also improve posture and appearance, which may boost self-confidence.
Bibliography: