It’s the season to get huge. There’s nothing better than having a strong, crisp and clean shoulder cut heading into summer to boost your confidence. But getting those monster delts can be challenging. I’m going to share a few of the best shoulder workouts to help you build bigger and stronger shoulders in no time.

What Are Deltoid Muscles?

The deltoids, or delts, are made up of three main muscle groups:

• Anterior deltoid (front)

• Lateral deltoid (side)

• Posterior deltoid (rear)

Together, these muscles give your shoulders their rounded, triangular shape. The deltoids are connected by tendons to three bones:

• The clavicle (collarbone)

• The humerus (upper arm bone)

• The scapula (shoulder blade)

While your deltoids are often activated as secondary muscles during chest and back exercises, targeted shoulder-specific training is essential for building strength, size, and definition.

Deltoid Muscle Anatomy

Understanding the anatomy of the deltoids helps you isolate and train each muscle more effectively.

1. Anterior Deltoid (Front)

The anterior delts are located at the front of your shoulder. They’re primarily activated by pushing movements, especially those that involve lifting weight overhead or in front of your body—like:

• Overhead press

• Incline bench press

• Front dumbbell raises

Research by Brad Schoenfeld, Journal of Strength and Conditioning Research confirms that compound lifts significantly recruit the anterior delts for hypertrophy.

2. Lateral Deltoid (Side / Medial)

The lateral deltoid, also called the medial deltoid, sits on the outer edge of your shoulder. It’s the largest of the three heads and is responsible for your shoulder’s width and rounded shape.

Best activated by exercises like:

• Lateral raises

• Upright rows

• Arnold presses

According to Kraemer & Ratamess, Medicine & Science in Sports & Exercise, using proper form and moderate loads is key to effectively targeting this muscle while avoiding upper trap compensation.

3. Posterior Deltoid (Rear)

The posterior delts, or rear deltoids, are located at the back of the shoulder. They’re activated during pulling movements and exercises that move weight behind your body, such as:

• Reverse flyes

• Face pulls

• Bent-over lateral raises

This muscle group is often undertrained, which can lead to poor posture and muscle imbalances. Building strong rear delts improves shoulder stability and upper body symmetry.

A study by Boettcher et al., Journal of Science and Medicine in Sport emphasizes rear deltoid engagement as crucial for shoulder health and injury prevention.

Best Shoulder Workout

This shoulder workout combines functional strength and isolation-based movements to help you build well-rounded, muscular shoulders. Whether you’re following a dedicated shoulder day or incorporating these exercises into a push or upper-body split, adding variety in movement patterns, intensities, and tempo can significantly enhance hypertrophy and performance.

To maximize muscle growth, aim for 3–4 sets of 10–12 reps per exercise. Incorporating bilateral movements like the shoulder press with variations—such as pause reps, single-arm execution, or alternative set and rep schemes—can help target different parts of the deltoid more effectively and prevent adaptation.

1. Kettlebell Swing

The kettlebell swing is a foundational movement that builds explosive hip power, core strength, and posterior chain engagement. While often associated with conditioning, it’s also a powerful tool for shoulder development when performed with proper form and tension.

Start with your feet shoulder-width apart and your toes angled slightly outward (toward 11 and 1 o’clock, as if standing on a clock face). Place the kettlebell on the ground 12–18 inches in front of you.

Set up like a deadlift:

• Keep your shoulders retracted and lats engaged.

• Hinge at the hips and push your glutes back like you’re trying to touch a wall behind you.

• Reach out (not forward) and grab the kettlebell handle with both hands.

• Your knees should be stacked over your ankles, creating full-body tension through the quads and hamstrings.

Take a deep breath through your nose, brace your core, and hike the kettlebell between your legs like you're snapping a football.

As you reach the bottom of the swing:

• Maintain engagement through the lats and core.

• Then, explode through the hips—not the arms—to drive the kettlebell forward.

• At the top of the movement, stand tall with full hip extension, and allow the kettlebell to float to chest or shoulder height.

On the way back down, use gravity and actively pull the kettlebell down with your lats, preparing to repeat the cycle with power and control.

💡 Pro Tips

• Think "hip hinge, not squat." Your knees should bend slightly, but the power comes from your hips snapping forward.

• Keep your core braced throughout the entire movement—avoid arching your lower back at the top.

• If your kettlebell is going above shoulder height, you might be using too much arm or upper body. Focus on hip power.

✅ Form Cues

• Toes out, chest proud, shoulders down.

• Neutral spine throughout. No slouching or overextending.

• Glutes squeeze at the top—pretend you're cracking a walnut.

• Lats stay active—they guide both the back swing and descent.

2. Single-Arm Kettlebell Swing

The single-arm kettlebell swing is an advanced variation of the classic swing that challenges your core stability, shoulder control, and postural awareness. By working one side at a time, it helps address muscular imbalances while placing increased demand on shoulder stabilization and grip strength.

Stand with your feet shoulder-width apart and place the kettlebell on the ground about a foot in front of you.

Set up just like a standard swing:

• Shoulders pulled back, lats engaged

• Hinge at the hips, pressing your glutes toward the wall behind you

• Reach out and grip the kettlebell with one hand

• Extend the opposite arm straight out to the side (parallel to the ground) to assist with balance and control

Take a deep breath, brace your core, and hike the kettlebell back between your legs like a football snap, keeping it close to your body and your forearm grazing your inner thigh.

Explode through the hips to drive the bell forward and upward. At the top, your hips and knees should be fully extended, with the kettlebell rising to chest or shoulder height, floating in front of you—not being muscled up by the arm.

On the descent, engage your lats to control the drop and guide the bell back between your legs, maintaining tension for the next rep.

💡 Pro Tips

• Let your hips do the work, not your arm. Think of your arm as a rope, not a lever.

• Don’t rotate—keep your shoulders square and avoid twisting your torso.

• Switch hands every set (or halfway through) to maintain balance and even development.

✅ Form Cues

• Hinge, don’t squat—knees stay soft, but glutes and hips drive the movement

• Neutral spine, core locked in—no arching or collapsing

• Eyes forward, chest tall—don't let the bell pull you forward

• Non-working arm stays extended to help counterbalance and cue posture

3. Kettlebell Strict Press

The kettlebell strict press is one of the most effective shoulder exercises for muscle isolation, especially when your training goal is aesthetics. This movement emphasizes shoulder strength, core stability, postural control, and overhead mobility—all without momentum, ensuring pure muscle engagement.

Start by standing tall with the kettlebell in the rack position:

• The kettlebell should rest between your forearm and bicep, with your fist directly under your chin.

• Create full-body tension by squeezing your glutes, bracing your core, and locking your ribs down.

From here:

• Engage your shoulder and press the kettlebell directly overhead in a controlled motion.

• Your elbow should stay facing forward and slightly up throughout the press.

• This alignment supports proper joint mechanics and helps build functional pressing strength that transfers to movements like the push press and jerk.

At the top:

• Your palm faces forward, knuckles to the ceiling, and your hand stays relaxed (don’t grip too tight).

• To return to the start, bend the elbow and lower with control, guiding the bell back into the rack ‘nest’ position—fist under chin, lat engaged, and the bell resting comfortably on your forearm.

Avoid using any leg drive—this is a strict press, meaning the shoulders and arms do the work, not momentum.

💡 Pro Tips

• Perform this movement in front of a mirror to ensure your elbow stays forward and doesn’t flare out.

• Keep your wrist stacked and avoid letting it break backward—this protects your joints and maximizes strength output.

• Breathe in before the press, and exhale at the top to stabilize the movement.

✅ Form Cues

• Rack position tight: Bell nestled between bicep and forearm

• Neutral spine, ribs down: Avoid arching your back

• Knuckles up, elbow forward: Maintain vertical alignment

• No bounce or leg push: This is about strict control and muscle engagement

Dumbbell Lateral Raise

The dumbbell lateral raise is a foundational shoulder exercise that directly targets the lateral deltoids, helping build broader, more defined shoulders. It's simple in design, but mastering the tempo and form is what makes this movement so effective.

There are countless variations, but the goal remains the same: isolate the delts and move with control. Avoid using momentum or overly heavy weights that cause form breakdown. Focus on smooth, deliberate motion through every rep.

Stand tall with a dumbbell in each hand, arms relaxed at your sides and palms facing inward. Keep your shoulders down and back, abs braced, and a soft bend in your knees to stabilize your base.

Without swinging or shrugging, raise the dumbbells out to your sides until your arms are parallel with the floor—no higher than shoulder level. Your elbows should maintain a slight bend, and your wrists should remain neutral.

Pause briefly at the top, then slowly lower the dumbbells back to the starting position under control. Perform 3 sets of 8–12 reps with a weight that challenges you without sacrificing form.

💡 Pro Tips

• Use a 2-1-2 tempo: 2 seconds up, 1-second pause, 2 seconds down

• Try seated lateral raises if you catch yourself swinging or using momentum

• Think about "lifting with your elbows" rather than your hands to better engage the lateral delts

✅ Form Cues

• Core tight, chest tall

• Shoulders down and away from ears

• Elbows slightly bent and leading the lift

• Wrists neutral—no curling or flexing

Dumbbell Front Raise

The dumbbell front raise is a classic isolation movement that targets the anterior deltoids—the front head of the shoulder. It also lightly recruits the upper chest, making it a great addition to any shoulder or push-focused routine.

This exercise helps improve shoulder definition, stability, and pressing strength, especially when performed with strict form and a controlled tempo.

Stand with your feet shoulder-width apart, your core braced, and your back straight. Let your arms hang down naturally, holding the dumbbells in front of your thighs with palms facing your body.

With a firm grip and a slight bend in your elbows, lift the dumbbells directly in front of you. As you raise the weights, rotate your palms down, keeping the arms in line with your shoulders. Inhale as you lift, and stop when your arms are parallel to the floor—right at shoulder height.

Pause briefly to feel the contraction through your delts, then exhale and lower the weights back to the starting position with control. Avoid using momentum or swinging, and repeat for your prescribed 3 sets of 8–12 reps.

💡 Pro Tips

• Raise one arm at a time to reduce compensation and better isolate each shoulder

• Use a mirror to monitor shoulder height and prevent one side from dominating

• Try a plate front raise or barbell front raise to switch up the stimulus

✅ Form Cues

• Neutral spine and planted feet

• Slight bend in elbows, arms stay straight without locking out

• Lift with control—no swinging or bouncing

• Palms face down at the top, aligned with shoulder height

Scarecrows

The scarecrow exercise is a hidden gem in shoulder training. While often overlooked, it’s incredibly effective for improving shoulder stability, rotator cuff strength, posture, and range of motion. Though you may feel awkward at first—like a "limp scarecrow"—this movement builds the kind of rotational control and structural balance that supports healthier, stronger delts.

Start with lightweight plates or dumbbells (5–10 lb) in each hand and stand with your feet shoulder-width apart.

Brace your core, then hinge at the hips with a slight bend in the knees until your torso is nearly parallel to the floor. Keep your spine neutral and your back arched slightly—don’t round your shoulders.

Let your arms hang naturally. Then:

• Row the weights up to your sides, stopping when your upper arms are level with your torso (elbows bent at 90 degrees)

• From here, rotate your forearms upward until the weights are in line with your head

• Then press the weights forward, extending the arms straight ahead

• Reverse the motion with control to return to the starting position

This movement involves multiple muscle groups—delts, traps, rhomboids, and the rotator cuff—so keep it slow and intentional. Perform 3 sets of 10–12 reps, resting 60 seconds between each set.

💡 Pro Tips

• Start lighter than you think—you’ll feel the burn quickly with just 5 lbs

• This movement is best placed toward the end of your shoulder workout as a finisher or rotator cuff accessory

• If using dumbbells, ensure your grip stays neutral and avoid wrist flexion

✅ Form Cues

• Back flat, core tight, hinge at the hips

• Elbows stay at 90 degrees during rotation and press

• Eyes down and neck neutral to keep spine aligned

• Press forward, not upward, in the final motion

Dumbbell Shoulder Press

The dumbbell shoulder press is a foundational strength exercise that targets all three heads of the deltoids—anterior, lateral, and posterior—making it a go-to movement for building size, balance, and shoulder stability. It also challenges the core, especially when performed standing, helping to improve posture and overall upper-body strength.

Stand tall with a neutral spine and your feet shoulder-width apart. Keep your core engaged and avoid arching your lower back.

Hold a dumbbell in each hand at shoulder height with an overhand grip—thumbs inside, knuckles facing up. This is your starting position.

Press the dumbbells overhead in a controlled motion, exhaling as you extend. Pause at the top, with your arms fully extended and biceps close to your ears.

Lower the dumbbells slowly back to your shoulders, inhaling on the way down, and repeat for 8–12 reps based on your goal.

💡 Pro Tips

• Perform seated to isolate the delts and reduce lower back strain

• If standing, squeeze your glutes and brace your core to prevent overextension

• Use alternating presses to increase shoulder stability and unilateral strength

✅ Form Cues

• Elbows under wrists, not flared outward

• Head neutral, chin tucked—don’t lean back to push the weight up

• Smooth, controlled movement—no bouncing or jerking

• Finish with arms straight and dumbbells stacked over shoulders

Arnold Press

Made famous by Arnold Schwarzenegger, the Arnold press is a powerhouse shoulder movement that targets the anterior, lateral, and posterior delts all in one fluid motion. Its unique rotation pattern maximizes muscle activation and promotes full shoulder development, making it a go-to exercise for building bigger, stronger, and more well-rounded shoulders.

Begin in a standing or seated position with a dumbbell in each hand, elbows in front of your torso, and palms facing inward—this is your starting point, similar to the top of a curl.

As you press the dumbbells upward, rotate your wrists and elbows outward, transitioning into a traditional overhead press position with your palms facing forward at the top.

You don’t need to fully lock out your elbows at the top—doing so can take tension off the delts. Instead, keep a slight bend to maintain constant tension.

Lower the dumbbells back down with the reverse motion, rotating the elbows and palms back to the starting position in front of your chest. Move slowly and intentionally in both directions, even if that requires using lighter weights.

💡 Pro Tips

• Keep your core engaged and glutes tight to avoid excessive spinal extension

• Focus on time under tension—the slower you go, the more your shoulders will work

• Great as a burnout or hypertrophy-focused movement after heavy pressing sets

✅ Form Cues

• Start with palms facing in, elbows in front

• Rotate as you press, finishing with palms forward at the top

• Elbows slightly bent at the top, not locked out

• Control both the press and return phase—avoid rushing the movement

Front Plate Raise

The front plate raise is a powerful shoulder movement that not only targets the anterior deltoids, but also engages the upper chest, traps, and core. Unlike many isolation exercises, this movement incorporates full-body tension, making it ideal for building functional upper-body strength and improving stability.

Start with your feet shoulder-width apart, keeping your spine neutral and your feet planted firmly on the floor. Hold a weight plate horizontally across your thighs with both hands gripping the sides.

Brace your core, keeping your abs tight and chest up.

Raise the plate directly in front of you with a slight bend in your elbows, lifting until your arms are parallel to the floor—about shoulder height. Inhale as you lift, and pause at the top to feel the contraction through your delts and upper chest.

Lower the plate slowly and with control back down to the starting position while exhaling. Perform for your programmed 3–4 sets of 10–12 reps.

💡 Pro Tips

• Try tempo training—use a 3-second lift and 3-second lower to increase time under tension

• Keep your shoulders down and away from your ears to avoid trap dominance

• Use a rubber or competition plate for easier grip and wrist control

✅ Form Cues

• Elbows slightly bent, wrists neutral

• Arms raise to shoulder height, not higher

• Chest lifted, core tight—don’t lean back

• Smooth, controlled motion—avoid swinging the plate

Standing Y Raise

The Standing Y Raise is one of the most underrated shoulder exercises—but don’t let its simplicity fool you. This movement is highly effective for targeting the rear and lateral delts, as well as improving postural strength and scapular control. It's a perfect accessory lift to round out your shoulder training and enhance muscular balance.

NOTE: this video demonstrates y raise on an incline bench. You can do this standing with dumbbells.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your hips. Keep a neutral spine, shoulders pulled back, and core engaged.

Raise the dumbbells up and out diagonally, forming a Y shape with your body. Your palms should face each other at the top. Keep your arms straight but not locked, and avoid using momentum.

Pause briefly at the top, feeling the contraction in your shoulders and upper back, then lower the weights slowly back to the starting position. Perform for 2–3 sets of 10–15 reps with light to moderate weight.

💡 Pro Tips

• Start with light weights—this movement is about control, not load

• Use a mirror or record yourself to check if your arms are forming a clean "Y"

• Think about pulling your shoulder blades together as you raise your arms for better rear delt activation

✅ Form Cues

• Arms stay straight, slight elbow bend for joint safety

• Palms face each other at the top of the Y

• No back arching—glutes tight, core braced

• Shoulders, not traps, move the weights

• Control the descent—resist the urge to drop the dumbbells quickly

Best Shoulder Workout: Takeaway 

By adding this list of the best shoulder exercises into your shoulder day routine, you will build the aesthetic, strength, and mass you want, to develop a well-rounded physique. These shoulder exercises, provide a well rounded foundation of isolated and functional training movements, to help improve strength, mobility, and overall performance. 

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