The Best Shoulder Workouts

Just like your last relationship, the shoulder is super complex. The capsule, a tough fibrous sleeve, helps to hold the ball-and-socket joint together. An inner layer, called the synovium, produces fluid that helps to lubricate the joint so it moves smoothly. And then there’s your rotator cuff, which provides stability to the shoulder, that is made up of four muscles that insert into the scapula, including the teres minor, infraspinatus, supraspinatus, and subscapularis. Together, these form a “cuff” around the humerus, or your upper arm bone.

And while you may think that a whole bunch of shoulder presses are major key to perfect beach muscles, there’s way more to it than that. In fact, sometimes overhead movements like the press can be a recipe for disaster, explains Adam Rosante, strength, nutrition, and performance coach. With poor form, a lot of these movements involve basically ramming the head of the humerus into the acromion (the bony process on your shoulder blade), crushing the supraspinatus tendon as well as the long head of the biceps muscle that connects into the shoulder. Do it enough times and the tendons start to get inflamed from repetitive irritation. Cue that moment in time when you typically start to complain about your shoulder hurting, but not in a way that feels like the usual soreness you get from lifting.

RELATED: How Stretching Can Make You Stronger

“Think about a credit card. What happens when you try to break it in half?” asks Rosante. “What happens is that it doesn't snap. Instead, it's pliable and bends. But keep it up and you'll eventually start to see a fine white line that gets more and more pronounced and then slowly begins to tear. That’s what can happen to your shoulders if you’re lifting wrong.”

Okay, so we get the note: if you want big shoulders, lifter beware: proper alignment and a stress on form first is critical. Want to die for deltoids? We certainly don’t blame you. Not to worry, we’ve got you covered in our ultimate workout guide for shoulders. Here, you’ll get everything you need -- from an expert-backed ultimate shoulder workout and shoulder rehab exercises to a workout targeting increased mobility and one geared at building shoulder bulk aka boulder shoulders. Plus, suggestions for the right equipment to do this all in the comfort of your own home. Ready, set, lift.

The Ultimate Shoulder Workout

Your expert: Adam Rosante

His advice: “Choose a single set of weights about 5 to 10 pounds less than what you'd normally use for your weakest move in the circuit below. So if, for example, you can do front raises and bent-over flyes with 25 pound dumbbells, but can only handle 20s for lateral raises, use 10 to 15 pound weights for all. Most importantly, check your ego and remember, you can always increase resistance as you progress.”

Equipment needed: Dumbbells, cable machine, resistance bands

The Exercises

Standing dumbbell front raise: Start with feet at hip-width distance, holding dumbbells with your palms facing each other at your sides. Bend your elbows slightly.Raise your arms straight in front of you until they’re parallel to the floor, dumbbells should be at shoulder level. Pause, then slowly lower the dumbbells back to start for one rep.

Standing dumbbell lateral raise: Start with feet at hip-width distance, holding dumbbells with your palms facing each other at your sides. Bend your elbows slightly. Raise your arms out to the sides until they’re at shoulder level, forming a T-shape with your body. Pause, then slowly lower the dumbbells back to start for one rep.

Standing bent-over dumbbell fly: Start with feet at hip-width distance, holding dumbbells with your palms facing each other at your sides. Bend at the knees into a quarter squat, and hinge forward at the hips, keeping a flat back. This is your starting position. Move arms up toward shoulders, creating a T-shape, keeping elbows slightly bent. Squeeze shoulder blades at the top of the movement, then slowly lower back down to start for one rep.  

Standing cable upright row: Start standing at a cable machine with feet at hip-width distance, grasping bar attached to low pulley with overhand grip resting at your thighs. Keeping bar close to body and your elbows higher than your forearms, lift the bar until it’s at shoulder height. Pause, then slowly lower to start for one rep.  

Cable cross lateral raise: Stand in center cable machine, grasping left handle with right hand and right handle with left hand. This is your starting position. Slowly raise arms out to side, crossing them in front and reaching shoulder height (it’ll form a semi-circle motion). Pause at the top, then lower back to start for one rep.

Cable face-pull with external rotation: Start sitting at a cable station holding a rope attachment with palms facing in. Your arms should be straight to start. Pull  the rope toward your face, bending your elbows, while externally rotating your arms so your knuckles are are facing the ceiling by your ears. Return to start for one rep.

Dumbbell Cuban press: Start with your feet at hip-width distance, holding dumbbells with overhand grip at sides. Raise arms so biceps are parallel to floor (you’ll look like a scarecrow here), palms facing down. Externally rotate the shoulder to bring the weights up by the biceps. Press the weights up, pause for a moment, then slowly return to start for one rep.

Dumbbell shrug: Stand with feet at hip-width distance holding dumbbells at sides, palms facing in. Shrug your shoulders as high as you can, then slowly return to start for one rep.

Resistance band pull-apart: Stand with feet at hip-width distance, holding resistance band out in front of you at chest height with arms extended and hands spaced shoulder width apart. Pull the band apart while squeezing your shoulder blades together. Slowly return to start for one rep.

The Workout

Instructions: Perform all reps, back-to-back, resting only when necessary. Once you've finished all reps of all moves in the circuit, that's 1 set. Try not to set the weights down during the set. Rest 60-seconds between sets.

Shoulder Circuit 1

• Standing Dumbbell Front Raise: 3 x 8 to 12
• Standing Dumbbell Lateral Raise: 3 x 8 to 12
• Standing Bent-over Dumbbell Flyes: 3 x 8 to 12
   

Shoulder Circuit 2

• Standing Cable Upright Row: 3 x 8 to 12
• Cable Cross Lateral Raise: 3 x 8 to 12
• Cable Face-pull with External Rotation: 3 x 8 to 12

Shoulder Circuit 3

• Dumbbell Cuban Press: 3 x 8 to 12
• Dumbbell Lateral Raise: 3 x 8 to 12
• Dumbbell Shrug (use a heavier set of dumbbells for this move, only): 3 x 8 to 12
• Resistance Band Pull-aparts (use a light to medium-resistance band): 3 x 8 to 12

Essential Shoulder Rehab Exercises

Your expert: Justin Norris, co-founder of LIT Method, a Los Angeles-born workout that focuses on injury prevention.

His advice: “The shoulder has such a wide range of motion, making it the most flexible joint in the body. This means it is at a high risk for injury. If you feel pain, this does not necessarily mean that you need to go to physical therapy. Performing rehabilitating exercise with a resistance band will help strengthen any muscle imbalances and increase joint mobility.”

Equipment needed: A resistance band, ball

The Exercises

External rotation with resistance band: Start with feet at hip-width distance apart, holding a resistance band with both hands and keeping both of your arms at a 90-degree angle, elbows close to the side of your body. Slowly externally rotate one arm outwards, keeping upper arm in place. Repeat on the opposite side for one rep.

Coach's tip: “If you find that your elbow is floating away from your body, place a rolled up towel underneath your armpit to make sure you are keeping your elbow tight.”

Internal rotation with resistance bands: Attach the band to something stable, making sure it’s in line with your elbow. Keeping your elbow at a 90 degree angle by your side, internally rotate your arm in toward your torso, making sure there is constant tension in the band throughout the movement. Return to start for one rep. Repeat on opposite side.

RELATED: How to Build Your Biceps Without Ever Doing a Curl

Lateral raise with resistance band: Stand with feet at shoulder-width distance on the resistance band with a slight bend in your knees, holding the ends of the band in each hand. Slowly raise your arms out to the sides of your body, making sure they never pass above the shoulders. Slowly lower back to start for one rep.

Lacrosse ball mobility drill: Stand next to a wall. Place a lacrosse ball between your shoulder blade and spine leaning into the wall. Extend your arm overhead and move your body in such a way to perform small circular motions.

Coach's tip: “This myofascial release technique will loosen your rhomboids and posterior shoulder, increasing mobility in those areas.”

The Life-Saving Shoulder Mobility Workout

Your expert: Alex Silver Fagan, Nike trainer and trainer at Solace New York

Her advice: “Healthy shoulders are important for tackling any workout and even more so, are important for moving functionally throughout daily life! Imagine doing laundry, cooking dinner, or even washing your hair with an injured shoulder … pretty difficult. Thus, it’s important to include shoulder mobility exercises throughout your training to keep your shoulders healthy, mobile, and strong!”

Equipment needed: Medium weight dumbbells (try 20 to 25 pounds) and a resistance band

The Exercises

Walkout with arm reach: Start with feet at hip-width distance. Keeping your legs straight, reach for your toes and then walk your hands out to a high plank. Pause. Brace through your core as you reach  your right arm forward and up with thumb to the ceiling and palm facing the midline of the body. Repeat on opposite side, then return back to start for one rep.

Banded pull-aparts: Stand with feet at hip-width distance, holding resistance band out in front of you at chest height with arms extended and hands spaced shoulder width apart. Pull the band apart while squeezing your shoulder blades together. Slowly return to start for one rep.

YTW: Lie face down on a flat bench or the ground holding very light weights (or no weights at all). Keep palms facing down, reach your arms overhead and slightly to the sides -- forming a Y. Then, pull your arms to the sides creating a T. Finally, pull your elbows down as you squeeze your shoulder blades together creating a W. Return back to start for one rep.

Dumbbell Bench Press: Lie with your back on a flat bench holding a dumbbell in each hand directly above your chest. Keeping your palms facing forward, bend your elbows 90 degrees, lowering the dumbbells toward your chest. Exhale and press back to start for one rep.

Bent-over alternating batwing row: Stand with feet hip-width apart, holding dumbbells at sides. Bend knees slightly and tilt forward at hips, keeping your back flat, arms straight, and hands under shoulders. Bend elbows and lift dumbbells toward chest, keeping arms close to body. This is your start position. Take turns alternating lowering the weights from your rib cage, keeping one weight contracted at all times.

T push-up: Begin in a high plank with hands directly under your shoulders. Do a push-up. When you get back to start, rotate your body open to one side, lifting the same arm and making a T-shape. Perform another push-up, and repeat on opposite side for one rep.

Dumbbell overhead press: Start with feet at hip-width distance, holding a dumbbell in each hand at shoulder height, palms facing forward. Push dumbbells up overhead until arms are full extended. Lower back to start for one rep.  

The Workout

Instructions: Start with the mobility work, then move into each superset below. Do the first two exercises in a superset (perform one then move straight into the next). Perform three total sets of each.

Mobility

• Walkout with arm reach: 3 x 8
• Banded Pull-aparts: 3 x 10
• YTW: 3 x 5

Strength

Superset: 3 x 10

• Dumbbell Bench Press
• Bent-over Alternating Batwing Row

Superset: 3 x 10

• T Push-Up
• Dumbbell Overhead Press

Best Shoulder Workout for Bulking

Your expert: Adrian Williams, Head Coach at Tone House

His advice: "Building mass is just as much about food intake as it is about a strict lifting plan. If you want to put on size, you’ll have to think heavy weights, a smart rep scheme, and a smart diet. Anyone trying to build mass should stay within a rep range of 5 to 7 reps, max.”

RELATED: The Best Mass Gainers for Skinny Guys

Equipment needed: Two heavy dumbbells (30 to 35 pounds)

The Exercises

• Dumbbell overhead press: Start with feet at hip-width distance, holding a dumbbell in each hand at shoulder height, palms facing forward. Push dumbbells up overhead until arms are full extended. Lower back to start for one rep.  
• Lateral dumbbell raise: Start with feet at hip-width distance, holding dumbbells with your palms facing each other at your sides. Bend your elbows slightly. Raise your arms out to the sides until they’re at shoulder level, forming a T-shape with your body. Pause, then slowly lower the dumbbells back to start for one rep.
• Rear lateral dumbbell raise: Start sitting on bench holding dumbbells at your sides with palms facing in, slight bend in your elbows. Hinge forward at your hips so your back is flat, close to horizontal. Raise arms up until elbows are at shoulder height, pinky finger should be side up. Slowly lower back to start for one rep.
• Front dumbbell raise: Start with feet at hip-width distance, holding dumbbells with your palms facing each other at your sides. Bend your elbows slightly. Raise your arms straight in front of you until they’re parallel to the floor, dumbbells should be at shoulder level. Pause, then slowly lower the dumbbells back to start for one rep.
• Standing Arnold press: Start with feet at hip-width distance holding dumbbells at shoulder height in front of torso with palms facing the body. Simultaneously press the dumbbells overhead while externally rotating your wrists. At the top extended position, your palms should now be facing forward. Lower back to start for one rep.

The Workout

Instructions: Perform all reps, back-to-back, resting only when necessary. Once you've finished all reps of all moves in the circuit, that's 1 set. Try not to set the weights down during the set. Rest 60-seconds between sets.

• Dumbbell overhead press: 3 x 5 to 7
• Lateral dumbbell raise: 3 x 5 to 7
• Rear lateral dumbbell raise: 3 x 5 to 7
• Front dumbbell raise: 3 x 5 to 7
• Standing Arnold press: 3 x 5 to 7

And there you have it: everything you need to build bigger, stronger, more symmetrical and injury-proof shoulders.

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