Best Shoulder Exercises

The following is a list of the best shoulder exercises for incorporating into your workout routine. Performing 2 or 3 of these into your shoulder workout will provide you with a well rounded shoulder workout.

Dumbbell Shoulder Press

The Dumbbell Shoulder Press works the Anterior Deltoid (located at the front of your shoulders).

The following steps assume you have a dumbbell.

1. Stand straight, holding the dumbbells to each side of your shoulders. The dumbbells should almost be touching your shoulders.
2. Slowly lift the weight up until arms are almost straight.
3. Slowly lower the weight back.
4. Repeat steps 2 & 3 until you've repeated the desired number of reps

Alternatively, you could perform this exercise with a barbell or a Smith machine while seated.

Upright Row

The Upright Row works your Lateral Deltoid (located at the sides of your shoulders).

The following steps assume you have a barbell.

1. Stand straight, holding the barbell, with your arms hanging down and your palms facing your body. Your hands should be slightly narrower than shoulder width.
2. Keeping your elbows above the bar, slowly lift the barbell up until it's just under your chin. At the top your elbows will be level with your ears and much wider than your shoulders.
3. Slowly lower the barbell back to the starting position.
4. Repeat steps 2 & 3 until you've repeated the desired number of reps

Alternatively, you could perform this exercise with dumbbells.

The Rear Lateral Raise

The Rear Lateral Raise works your Posterior Deltoid (located at the back of your shoulders).

The following steps assume you have dumbbells.

1. Holding dumbbells, stand with knees slightly bent and your back at about a 20 - 30 degree angle from the floor. Your back should be straight, and your arms hanging down, elbows slightly bent.
2. Keeping your arms locked, slowly raise the dumbbells out to the sides until elbows are level with your shoulders.
3. Slowly return to the starting position.
4. Repeat steps 2 & 3 until you've repeated the desired number of reps

The Dumbbell Lateral Raise

The Dumbbell Lateral Raise works your Lateral Deltoid (located at the sides of your shoulders).

The following steps assume you have dumbbells.

1. Holding dumbbells, stand slightly bent at the hips. Your knees should also be slightly bent. Your back should be straight, and your arms hanging down, elbows slightly bent.
2. Keeping your arms locked, slowly raise the dumbbells out to the sides until elbows are level with your shoulders.
3. Slowly return to the starting position.
4. Repeat steps 2 & 3 until you've repeated the desired number of reps

The Dumbbell Front Raise

The Dumbbell Front Raise works your Anterior Deltoid (located at the front of your shoulders).

The following steps assume you have dumbbells.

1. Holding dumbbells, stand straight with arms hanging down, elbows slightly bent, and palms facing body.
2. Slowly lift your right arm up until it is parallel to the floor.
3. Slowly return to the starting position.
4. Repeat with your left arm.
5. Repeat steps 2 - 4 until you've repeated the desired number of reps

To integrate these exercises into a shoulder workout see Shoulder Workout Routine.