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Best Exercises for Shoulders

Build boulder shoulders with these effective deltoid exercises. Target all three heads for complete, capped shoulders.

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#1 Overhead Press#2 Lateral Raises#3 Face Pulls#4 Arnold Press#5 Reverse Fly
1

Overhead Press

intermediate

The foundational shoulder exercise. Builds strength and size in the front and side delts while engaging the core.

Compound movementBuilds pressing strengthCore engagement
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2

Lateral Raises

beginner

The best isolation exercise for side delts. Creates shoulder width and the capped shoulder look.

Side delt isolationCreates widthEasy to learn
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3

Face Pulls

beginner

Essential for rear delt and rotator cuff development. Improves posture and shoulder health.

Rear delt developmentShoulder healthPosture improvement
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4

Arnold Press

intermediate

A variation of the dumbbell press that rotates through the movement, targeting all three delt heads.

Full delt activationGreater range of motionTime efficient
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5

Reverse Fly

beginner

An isolation exercise for the rear delts. Can be done with dumbbells, cables, or a machine.

Rear delt isolationImproves postureMultiple equipment options
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Pro Tips

  • Train all three heads of the deltoids for balanced development
  • Rear delts often need extra attention as they lag behind
  • Avoid going too heavy on lateral raises - focus on form
  • Include face pulls for shoulder health
  • Warm up rotator cuffs before heavy pressing
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Frequently Asked Questions

How do I build wider shoulders?
Focus on lateral raises and upright rows to develop the side delts, which create shoulder width. Consistency and progressive overload are key.
Should I train shoulders on their own day?
Shoulders can have their own day or be trained with chest/triceps (push day). Both approaches work well - choose what fits your schedule.
Why do my shoulders click when lifting?
Clicking without pain is usually harmless. If there is pain, it may indicate rotator cuff issues. Focus on warming up, strengthen rear delts, and avoid exercises that cause pain.

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