9 Best Shoulder Exercises for Building Strength and Functionality

Welcome to our guide on shoulder exercises! If you’re looking to build strong shoulders and improve your upper body strength, you’re in the right place. Shoulder muscles are crucial for completing daily tasks such as lifting and carrying objects, and strong shoulders can also help give your body a V-shape look. In this article, we’ll share with you some of the best shoulder exercises to help you achieve your fitness goals. Whether you’re a beginner or an experienced gym-goer, there’s something for everyone in this guide. So, let’s dive in and get those shoulders pumped up!

9 Best Shoulder Exercises for Building Strength and Functionality

The Complete List of Shoulder Exercises:

  • Shoulder press
  • Lateral raise
  • Front raise
  • Upright row
  • Rear delt fly
  • Push press
  • Arnold press
  • Shrugs
  • Pull-ups
  • Bent-over lateral raise
  • Barbell shoulder press
  • Dumbbell shoulder press
  • Kettlebell press
  • Face pulls
  • Scaption
  • Wall slides
  • Cuban press
  • Band pull-aparts
  • YTW raises
  • Blackburns

9 Best Exercises for Bad Shoulder Fat:

Below we are giving a list of good shoulder workouts for men and women.

1. Shoulder Motions: Full Shoulder Workout:

9 Best Shoulder Exercises for Building Strength and Functionality
To work your traps (trapezius muscles), you can try the following exercise:

  1. Hold a pair of dumbbells or any items of equal weight in both hands.
  2. Keep the dumbbells close to the sides of your body.
  3. Raise the dumbbells by shrugging your shoulders towards your ears.
  4. Hold the position for a second and then lower the dumbbells slowly.
  5. Repeat the exercise for a desired number of reps.

This exercise is great for building broad and strong shoulders, and can also help to relieve tension headaches.

2. Pull Ups Shoulder Exercise:

9 Best Shoulder Exercises for Building Strength and Functionality

Pull-ups are an excellent exercise for building strength and muscle in your shoulders and back. Here’s what you need to know:

  • Pull-ups engage your entire upper body, making them a great all-around exercise.
  • They’re particularly effective at targeting your shoulders and back muscles, helping you to build strength and improve your posture.
  • Being able to perform multiple reps of pull-ups is a good indicator of upper body strength.
  • Pull-ups are often used as a warm-up exercise before shoulder workouts, as they help to activate the muscles and prepare them for more intense exercises.

So if you want to build a stronger, more muscular upper body, be sure to include pull-ups in your workout routine!

See More: Hamstring Exercises At Home

3. Front Lateral Raise:

9 Best Shoulder Exercises for Building Strength and Functionality

The front lateral raise is a great exercise for targeting the supraspinatus muscles in your shoulders. Here’s how to do it:

  • Start by holding a pair of dumbbells at your sides, with your palms facing your thighs.
  • Keeping your elbows straight, lift the dumbbells in front of your body until they reach shoulder height.
  • Hold the position for two seconds, then lower the dumbbells back down to your sides.
  • Repeat for the desired number of reps.

This exercise is similar to the dumbbell side raise, but targets a different area of your shoulders. Front lateral raises are an important part of any shoulder workout routine, as they help to build strength and muscle in the supraspinatus muscles. Incorporate them into your workouts to see the best results!

4. Push-Ups:

9 Best Shoulder Exercises for Building Strength and Functionality

This compound exercise targets multiple muscle groups, including the arms, chest, upper back, shoulders, and abs. Best of all, it doesn’t require any equipment! Here’s how to do it:

  • Lie face down on the floor, with your hands placed shoulder-width apart and your fingers facing at a 45° angle.
  • Keep your elbows tucked in close to your sides, and engage your core muscles to keep your back straight as you lower your body towards the floor.
  • Push back up to the starting position, using the strength of your arms and upper body to lift yourself off the ground.
  • Modify the exercise to suit your strength level. You can start by doing modified push-ups on your knees, or elevate your hands on an elevated surface to make the exercise easier.

Incorporating this exercise into your workout routine will help you build strength and muscle in your arms, chest, back, shoulders, and abs. So give it a try and see how it works for you!

5. Shoulder Workout Reverse Flyes:

9 Best Shoulder Exercises for Building Strength and Functionality

This exercise is great for targeting the back of your shoulders. Here’s how to do it:

  • Start by placing a stability ball on the ground, and lie on top of it with your chest and stomach resting on the ball.
  • Hold a pair of dumbbells in your hands, with your palms facing each other.
  • Slowly lift the dumbbells out to the sides of your body, keeping your elbows slightly bent.
  • When your arms are at shoulder height, hold the position for a second or two.
  • Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of reps.

This exercise is a great way to build strength and muscle in the back of your shoulders. By using a stability ball, you’ll also engage your core muscles, which will help to improve your overall stability and balance. So give it a try and see how it works for you!

See More: Best Exercise For Upper Chest

6. Upright Row:

9 Best Shoulder Exercises for Building Strength and Functionality

This exercise targets the lateral and deltoid muscles in your shoulders. Here’s how to do it:

  • Start by holding a barbell with your hands shoulder-width apart and your palms facing forward.
  • Lift the barbell up to shoulder height, then bring it in towards your neck.
  • Slowly lower the barbell back down to the starting position, and repeat for the desired number of reps.

It’s important to maintain proper posture throughout the exercise. This means keeping your back straight, your chest up, and your shoulders relaxed. To get the most out of this shoulder workout, focus on using your pulling strength to lift the barbell, rather than relying on momentum or swinging your body.

Incorporating this exercise into your shoulder workout routine will help to build strength and muscle in the lateral and deltoid muscles, giving you a more defined and sculpted look. So give it a try and see how it works for you!

7. Arnold Press Workout:

9 Best Shoulder Exercises for Building Strength and Functionality

This exercise targets the shoulders and can be done with a dumbbell. Here’s how to do it:

  • Start by sitting on a bench with your back straight and your feet on the ground.
  • Hold a dumbbell in each hand, with your palms facing your face.
  • Bend your elbows and bring the dumbbells up to your shoulders.
  • Rotate your shoulders backward, while lifting the dumbbells up and out to the sides of your body.
  • As you lift the dumbbells, continue rotating your shoulders until your palms are facing forward and the dumbbells are at shoulder height.
  • Next, press the dumbbells up over your head in a straight and controlled motion.
  • Lower the dumbbells back down to your shoulders, then back to the starting position.

This exercise is great for building strength and muscle in your shoulders, as well as improving your range of motion and flexibility. To get the most out of this workout, focus on maintaining good posture and keeping your movements slow and controlled.

So give it a try and see how it works for you!

8.  Single-Arm Bottoms-Up Kettlebell Press:

9 Best Shoulder Exercises for Building Strength and Functionality

This exercise targets the anterior deltoid and can be done using a kettlebell. Here’s how to do it:

  • Hold a kettlebell by the handle so that it faces upside down and is at shoulder height, with your palm facing towards the midline of your body.
  • Engage your core muscles, and then press the kettlebell up into the air until your elbow is fully extended.
  • Pause for a moment at the top of the movement, then slowly lower the kettlebell back down to the starting position.
  • Repeat the exercise on the opposite arm, and continue alternating for the desired number of sets.

This exercise is great for building strength and muscle in your shoulders, as well as improving your overall stability and balance. To get the most out of this workout, focus on maintaining good form and keeping your movements slow and controlled.

Incorporating this exercise into your shoulder workout routine can help to prevent injury and promote serious muscle growth, so give it a try and see how it works for you!

See More: Best Exercise for Biceps

9. Arm Circles Workout:

9 Best Shoulder Exercises for Building Strength and Functionality

This exercise can be done without any weights and targets the shoulders. Here’s how to do it:

  • Stand upright or sit upright on a chair.
  • Start with your palms facing towards the ceiling.
  • Slowly rotate your arms from the shoulders until your palms are facing down towards the floor.
  • Pause briefly at the bottom of the movement, then gradually rotate your arms back up towards the ceiling.
  • Repeat the movement for at least 50 to 100 reps.

This exercise is great for improving mobility and flexibility in your shoulders, as well as toning and strengthening the muscles in your upper body. To get the most out of this workout, focus on keeping your movements slow and controlled, and maintaining good posture throughout the exercise.

Incorporating this exercise into your regular routine can help to improve your overall shoulder health and prevent injury, so give it a try and see how it works for you!

So, these are the best complete shoulder exercises that help you to build strong shoulder muscles. I hope you will find this article informative and beneficial. Stay fit!