The focus is often on developing larger glutes or abs, but what about your shoulders?

Building stronger shoulders is beneficial for both men and women, as they contribute to the desirable X-frame appearance and also aid in daily activities such as cleaning and carrying groceries. Including shoulder exercises in your workout routine is essential for achieving overall fitness and balance.

Here are five exercises that will help you build stronger shoulders and target different parts of the muscle.

Exercises to Build Bigger Shoulders

  1. The Barbell Overhead Press: also known as the Military Press, Standing Press, or Shoulder Press, is a complex upper body workout that offers numerous benefits. Although it may appear straightforward, mastering the technique can be challenging for novices. Nevertheless, it is a highly effective shoulder exercise that also engages the core and back muscles.
  2. Seated Bent-Over Lateral Rear Delt Raises: This exercise targets the back part of the shoulder. Lean forward slightly while holding a dumbbell in each hand, and raise your arms until your rear delts are fully contracted.
  3. The Z press: is an alternative shoulder press exercise that eliminates pressure from your lower back and puts more emphasis on your shoulder muscles. This exercise also demands a great deal of effort from your core. You can perform the Z press using either dumbbells or a barbell, although dumbbells are preferable for individuals new to this exercise.
  4. Lateral Raises: This exercise works the lateral head of the delts, or the sides of the shoulders. Stand upright with a dumbbell in each hand and raise your arms to the side until they are lateral to the floor, keeping a slight bend in your arms.

  5. Frontal Raises: This exercise targets the front part of the shoulder. Start in a standing position with a dumbbell in each hand and raise your arms in front of you, holding for a few seconds before slowly lowering them back down.

  6. Military Press: This exercise is effective for building anterior deltoids, but it also engages the lateral and posterior heads. Place your feet shoulder-width apart and grip the bar in the same way as you would for bench press. Slowly raise the bar above your head and lower it back down to shoulder height.

  7. Wide-Grip Upright Row: This exercise works the middle and rear delts. Stand with your feet hip-width apart and lift the bar or dumbbells towards your chin with an upright grip, holding for a few seconds before lowering them back down.

By incorporating these exercises into your workout routine, you can achieve stronger and more balanced shoulders. Don't forget to have a look at our new collection R'A/W' which was designed to help you achieve your objectives.


Let us know in the comments which exercise is your favourite!