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Best Shoulders Workouts You Can Do At The Gym

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shoulders workout

Having stronger shoulders will not only help you lift heavier weights for almost all your upper body exercises, but having strong shoulders gives you more of that v-taper look and enhances your overall appearance.

In this article, we will share with you some great shoulders workouts you can do at the gym to get strong and bigger shoulders.

Make sure you do some warm-up exercises before you workout.

Shoulders Workout #1: One Arm Standing Dumbbell Press

Primary Muscle: Shoulders

Secondary Muscle: Triceps

Equipment Required: Dumbbell

Step 1: Stand and grasp the dumbbell with an underhand grip, and lift it to your shoulders.

Step 2: Inhale and alternately press your arms to and extended vertical position.

Step 3: Exhale as you complete the movement.

Shoulders Workout #2: Barbell Front Raises

Primary Muscle: Shoulders

Equipment Required: Barbell

Step 1: Stand with your legs slightly spread. Take an overhand grip on the barbell and rest the barbell on your thighs. Keep your back straight and your abdominals contracted.

Step 2: Inhale and raise the barbell forward with your arms straight until it reaches eye level.

Step 3: Exhale as you complete the movement.

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Shoulders Workout #3: Dumbbell Lateral Raises

Primary Muscle: Shoulders

Equipment Required: Dumbbell

Step 1: Stand with your feet slightly spread. and make sure your back is straight, and your arms are hanging at your sides, holding one dumbbell in each hand.

Step 2: Raise the dumbbells to shoulder level, keeping your elbows slightly bent.

Step 3: Return to the starting position

Shoulders Workout #4: Upright Rows

Primary Muscle: Shoulder

Secondary Muscle: Biceps & Traps

Equipment Required: Barbell

Step 1: Stand with your feet slightly spread. Keep your back straight. And take an overhand grip on the barbell, and make sure your hands are slightly more than shoulder-width apart and resting on your thighs.

Step 2: Inhale and pull the barbell upward close to your body until it reaches your chin, raising your elbows as high as possible.

Step 3: Slowly return to the arms-extended position, avoiding any jerky movements.

Step 4: Exhale as you complete the movement.

Shoulders Workout #5: Bent Over Lateral Raises

Primary Muscle: Shoulder

Secondary Muscle: Traps & Triceps

Equipment Required: Dumbbell

Step 1: Stand with your feet spread apart and your knees slightly bent. And bend forward at the waist and don’t forget to keep your back straight. Hold the dumbbells with your elbows slightly bent.

Step 2: Inhale and raise the dumbbells to your sides.

Step 3: Exhale as you complete the movement.

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Shoulders Workout #6: Nautilus Lateral Raises

Primary Muscle: Shoulder

Secondary Muscle: Traps

Equipment Required: Machine

Step 1: Sit on the machine’s seat and grasp the handles.

Step 2: Inhale and raise your elbows to shoulder level.

Step 3: Exhale as you complete the movement.

Shoulders Workout #7: Standing Dumbbell Front Raise 

Primary Muscle: Shoulder

Equipment Required: Dumbbell

Step 1: Stand with your feet slightly apart. Hold the dumbbells with your palms down (overhand grip), resting the dumbbells on your thighs or slightly to your sides.

Step 2: Inhale and alternate sides, raising the dumbbells forward to shoulder height.

Step 3: Exhale as you complete the movement.

Shoulders Workout #8:  Side-Lying Lateral Raises

Primary Muscle: Shoulder

Secondary Muscle: Oblique

Equipment Required: Dumbbell

Step 1: Lie on your side on the floor or a bench, holding a dumbbell with an overhand grip.

Step 2: Inhale and raise your arm.

Step 3: Exhale as you complete the movement.

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Shoulders Workout #9: Single Arm Cable Lateral Raises

Primary Muscle: Shoulder

Secondary Muscle: Traps

Equipment Required: Cable Machine

Step 1: Grasp the handle with your arm at your side.

Step 2: Inhale and raise your arm to shoulder height.

Step 3: Exhale as you complete the movement

Shoulders Workout #10: Single Arm Cable Front Raises

Primary Muscle: Shoulder

Secondary Muscle: Traps

Equipment Required: Cable Machine

Step 1: Stand with your feet slightly spread. and hold the handle with an overhand grip, you have to keep your arms at your sides.

Step 2: Inhale and raise your arm forward to shoulder height.

Step 3: Exhale as you complete the movement.

Shoulders Workout #11: Low Pulley Bent-Over Lateral Raises

Primary Muscle: Shoulder

Secondary Muscle: Traps

Equipment Required: Cable Machine

Step 1: Stand with your feet spread and your knees slightly bent. Bend forward at the waist, and keep your back straight and make sure your arms are hanging down. Now hold a handle in each hand with the cables crossing each other.

Step 2: Inhale and raise your arms to the sides until your hands are slightly above the level of your shoulders.

Step 3: Exhale as you complete the movement.

Shoulders Workout #12: One-Dumbbell Front Raises

Primary Muscle: Shoulder

Equipment Required: Dumbbell

Step 1: Stand with your feet slightly spread. Keep your back straight and your abdominals contracted. Hold the dumbbell, palms facing in, with your hands overlapping each other. Rest the dumbbell on your thighs with your arms straight.

Step 2: Inhale and raise the dumbbell forward until it reaches shoulder level.

Step 3: Slowly lower the dumbbell, making sure to avoid any jerky movements.

Step 4: Exhale as you complete the movement.

Shoulders Workout #13: Back Seated Military Press 

Primary Muscle: Shoulder

Secondary Muscle: Traps & Triceps

Equipment Required: Barbell

Step 1: Sit on a bench and make sure you keep your back straight. and hold a barbell with an overhand grip and rest the barbell across your shoulders behind your neck.

Step 2: Inhale and press the barbell directly above your head without arching your back.

Step 3: Exhale as you complete the movement.

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Shoulders Workout #14: Front Seated Military Press

Primary Muscle: Shoulders

Secondary Muscle: Traps & Triceps

Equipment Required: Barbell

Step 1: Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest.

Step 2: Inhale and press the barbell straight up.

Step 3: Exhale as you complete the movement.

Shoulders Workout #15: Arnold Dumbbell Press

Primary Muscle: Shoulder

Secondary Muscle: Traps & Triceps

Equipment Required: Dumbbell, Bench

Step 1: Sit on a bench with your back straight. And hold two dumbbells with an overhand grip and lift them up to your shoulders, your palms must be facing forward.

Step 2: Inhale and press your arms to an extended vertical position.

Step 3: Exhale as you complete the movement.

Shoulders Workout #16: Cable Upright Row

Primary Muscle: Shoulder

Secondary Muscle: Traps & Biceps

Equipment Required: Cable Machine

Step 1: Place the cable pulley in the very bottom notch of the machine.

Step 2: Grab onto the bar with both hands, your palms should be facing down and in towards your body.

Step 3: Bending at the elbows pull the bar up to the top of your chest.

Step 4: Now Lower the weight back down to your waist (This completes one repetition).

Shoulders Workout #17: Dumbbell Upright Row

Primary Muscle: Shoulder

Equipment Required:  Traps & Biceps

Equipment Required: Dumbbell

Step 1: Stand upright with your feet shoulder-width apart.

Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. This is your starting position.

Step 3: Keep the dumbbells close to your body, and exhale as you bend your elbows and raise the dumbbells straight up to your shoulders. Your elbows must be outward and your bent arms must be parallel with the floor.

Step 4: Pause for a movement and then inhale as you reverse the motion back to the starting position.

Step 5: Repeat for a complete set.

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Shoulders Workout #18: Seated Machine Shoulder Press

Primary Muscle: Shoulder

Secondary Muscle: Chest & Triceps & Lats

Equipment Required: Machine

Step 1: Adjust the seat to the right height and then sit down.

Step 2: Hold the handles and then push them up straight in the air.

Step 3: And then bring your hands back down to about eye level, don’t need to go all the way back down.

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