6 Shoulder Exercises for Strength, Size and Stability

Regular resistance training that works your shoulder muscles (primarily your deltoids, the rounded muscles that cover your shoulder joint) can help you stay in good functional shape and avoid painful injuries. These shoulder exercises can help you build shoulder strength, stability, and muscle mass.

Research shows that the bench press activates the anterior (front) and medial (middle) deltoid more effectively than other popular shoulder exercises, like the bench press and dumbbell fly. Additionally, the ability to use a barbell allows you to lift heavier loads to build more strength and muscle mass.

Here’s how to do it:

1. Stand with your feet hip-width apart and hold a dumbbell in front of each shoulder with your palms facing out. Alternatively, you can use a barbell and hold it in front of your shoulders.
2. Keeping your core engaged and your spine straight, extend your arms to press the weight directly overhead.
3. Pause for a second, then slowly lower the weight back to the starting position.

This variation of a standard push-up improves the functional strength and stability of your shoulders using only your body weight.

Here’s how to do it:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Keeping your legs straight, step your feet forward so that your hips are raised in a downward facing dog position.
3. With a flat back and neutral neck, bend your elbows to lower the top of your head toward the floor.
4. Push through your hands and straighten your arms to return to a pike push-up position.

It’s easy to neglect the medial deltoids. Traditional “push” and “pull” lifts, like the overhead press and row, primarily target your anterior and posterior (rear) deltoids. The lateral raise can help you complement your shoulder workouts by engaging the middle deltoids, which stabilize the shoulder and give it shape.

Here’s how to do it:

1. Grab a pair of dumbbells and stand with your feet hip-width apart and your arms at your sides. Your palms should be facing each other.
2. Engage your core and, with a slight bend in your elbows, raise your arms to about shoulder height.
3. Pause for a second, then slowly lower your arms.

Resistance bands are affordable, portable, and require minimal storage space, making them ideal for people who travel frequently or train frequently at home. The facial band pull builds stability and strength, especially in the posterior deltoids, without heavy weights or a lot of equipment.

Here’s how to do it:

1. Attach a large resistance band to a pole or stationary object at eye level.
2. With your hands shoulder-width apart, hold the other end of the resistance band. Step back until your arms are extended in front of you and there is tension on the band.
3. Keeping your spine straight and core engaged, pull the band toward your face and squeeze your shoulder blades together.
4. Pause, then extend your arms back to the starting position.

Simply using a resistance band, this two-part shoulder exercise engages all three heads of the deltoid: the anterior deltoid, medial deltoid, and posterior deltoid.

Here’s how to do it:

1. With one end of a large resistance band looped under the arch of your foot, stand with your feet hip-width apart or wider.
2. Hold the other end of the resistance band with your hands shoulder-width apart.
3. Keeping your spine straight and core engaged, raise your hands to shoulder height with arms straight. Slightly bent elbows are acceptable.
4. In this position, keep your arms straight as you spread the band and bring your arms back to your sides.
5. Pause for a second, then pull your arms inward and lower them to the starting position.

If you’re looking for an exercise that works your entire upper body, core, and shoulders, the bent-over row is a great option. Bending forward requires strength and stability in the core and lower back, while a rowing motion activates the muscles in the shoulders, arms and upper back.

Here’s how to do it:

1. Grab a pair of dumbbells and stand with your feet hip-width apart and your arms at your sides. Your palms should be facing your body.
2. Hinge at your hips, push your butt back and lower your chest so that your torso is at a 45-degree angle.
3. Keep your back straight as you bend your elbows and row the weights toward your ribcage.
4. Pause for a second, then slowly lower the dumbbells.

To get the most out of your shoulder workout, consider the following tips.

• Don’t count on momentum: Avoid shaking your torso up and down during bent-over rows or swinging your arms during front, side, and back raises. You may get more reps this way, but you won’t fully engage your muscles. Instead, keep your core stable and remember to activate your shoulders with each repetition.
• Pay attention to posture: Arching your lower back during the overhead press or rounding your spine during the bent-over row can cause back pain and increase your risk of injury. Remember to keep your chest up, back flat, neck neutral, and core engaged.
• Don’t overdo it: Lifting too heavy can contribute to incorrect form and problematic movement compensations. Lifting too much weight without adequate rest and recovery can also lead to overtraining and injury. As with any exercise, start with light resistance and gradually increase your load and training volume over time.