Shoulder Exercises

dumbbell exercises

These shoulder exercises were found by the crew at after an intense worldwide search. We believe they will give you the best bang for your buck in shoulder workouts. Lifting a blonde as pictured, is not an approved exercise. Pursue at your own risk.

Want to Gain Inches - Male

We at MFT accept no liability for stretched or ripped shirts from excessive deltoid hypertrophy caused by these exercises.

Let us begin...

Large shoulders are the hallmark of upper body strength and power. Rock solid delts will show through your shirt more than any other muscle and make your waist appear smaller. Mama always said "make sure your shoulders are wider than your hips."

Here are your Extraordinary Shoulder Exercises:

Seated Dumbbell Press-works shoulders/triceps

Begin seated with your back pressed firmly against an incline bench set to vertical. Keep your feet firmly on the floor. Hold dumbbells right above your shoulders. Your elbows will be flared out with palms facing away. Press the weights up until they nearly touch. Do not lock your elbows. Lower the weights to starting position under control.

Dumbbell Front Raises-works shoulders

Stand with dumbbells at your sides, palms facing your back. Raise the weights up, out to your sides with straight arms. End the movement at just above your shoulders. Lower the weights to your sides slowly.

note: Keep your palms facing down while raising the weight. This will ensure that your shoulders carry the load, not your biceps.

Dumbbell Upright Rows-works traps/shoulders

Stand with weights at your thighs. Pull them straight up to your chest, keeping your thumbs facing each other. Your elbows go up and out while the dumbbells remain close to your body. Return to starting position slowly.

Arnold Press-works shoulders/triceps

Begin with dumbbells at chest level, using a palms toward you grip. Press up and slightly back, rotating your shoulders so that your palms face away at the top of the movement. Return to starting position under control.

While there are many more shoulder exercises out there, this group will hit all sides of your delts. Give these a try and get yourself some boulder shoulders.

Bonus Shoulder Exercises article by Fitness Expert Jason Ferruggia

How to Build Big, Powerful Shoulders

By Jason Ferruggia

One of the questions I get asked most frequently is, “how do I big build big powerful shoulders?” I usually answer this question by listing the following two exercises. Firstly, the best all around shoulder building exercise is the barbell hang clean and press. You perform this exercise by bending over with a barbell in your hands and a shoulder width grip. Start with the barbell just above your knees and be sure to maintain perfect posture with your head in line with your spine, chest up and back arched. Initiate the movement by driving your hips forward and shrugging your shoulders. Pull the bar to your upper chest and catch it there by dipping at the knees slightly. Immediately press the bar straight up overhead to lockout.

Do one or two heavy set of 5-8 reps, rest 90-120 seconds and then, if you really want to fry your shoulders, do a backoff set with a lighter weight for 10-20 reps. This will smoke your shoulders and build them up better than just about anything else.

The other best shoulder exercise you can do if you want to build cannon ball sized delts is a handstand pushup. This is as difficult as it sounds but can be modified for novice or intermediate lifters. The easiest way to work up to a handstand pushup is to start by simply holding the position for time while you keep your feet up against the wall. Work to increase your time each week and eventually you will be able to start doing partial reps. Allow your feet to slide up and down the wall and aim to increase the range of motion each week. Eventually you will be strong enough to do a single full range rep, going down until the top of your head lightly touches the floor. From there you will work up to doing a set of 5-8 reps.

After you can do that you will need to add greater range to increase the difficulty of the exercise. To increase your range of motion place your hands on two boxes and lower your head down between them. Once you can do a set of 5-8 reps like that, with your head going all the way down between the boxes, you will have powerful shoulders that would make the Hulk turn the other way if he saw you coming. Do 2-3 sets once per week with 90-120 seconds rest on a different workout day than the one in which you do the hang clean and press.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit

Shoulder Resources:

Rotator Cuff Training
Frozen Shoulder
Pain Free Shoulder Exercises

Return to Strength Training
Return Home from Shoulder Exercises

FREE Gain Weight eBook

Just Sign Up for our Free Muscle Up Newsletter
Get Muscle Building Tips & Techniques
We only mail 1-2 times per month
No BS No Spam Just Solid Content