A shoulder workout is essential for building strength and stability in the upper body. The shoulders support movements like lifting your arms overhead, reaching forward, or moving side to side. Strong shoulders also protect the joints and reduce the risk of injury.
A complete shoulder workout should target the deltoid muscles, as well as the biceps, triceps, and forearms. Training these muscle groups together helps improve mobility, posture, and overall performance. This balanced approach makes everyday movements and sports activities easier.
Shoulder workout options can be done at home with dumbbells or at the gym using machines and cables. Exercises like presses, raises, rows, and face pulls are key for strength and definition. Learning how to perform them correctly ensures safe progress and lasting results.
Home exercises
Exercises you can include in your at-home shoulder workout include:
1. Overhead shoulder press
The overhead shoulder press can be done standing or sitting, with dumbbells or a barbell. The movement should be performed holding the dumbbells, or the bar, with the palm facing forward and at a height where the arm and forearm form a 90º angle. Raise your arms until your elbows are extended and repeat the movement according to your plan.
2. Lateral raise
The lateral raise can be done to work both shoulders at the same time or just one at a time. To do this, hold the dumbbell with the palm facing down and raise the dumbbell laterally to shoulder height. Depending on the objective of the training, you can flex your elbow a little or position the dumbbell a little forward.
This type of exercise works the medial and posterior deltoids, which are the the middle and back portion of the muscle that covers the shoulder, the deltoid.
3. Front raise
The front raise can be done with dumbbells or a barbell. Hold the weight with the palm of your hand facing the body and raise it, with your arms extended, to shoulder height, repeating the exercise as indicated by your plan. This exercise works the front part of the deltoid muscle.
4. Dumbbell upright row
The upright row can be done at home using dumbbells. Placing the dumbbells in front of your thighs, palms facing in, pull the dumbbells up in front of your chest, until your elbows are at shoulder height. Then lower again, being sure to keep the dumbbells close to your body throughout the movement. This exercise works the lateral deltoids, as well as the anterior deltoids.
5. Bent-over reverse flies
Bent-over reverse flies can be done either either standing and bending at the hips so your chest is facing the floor, or supporting your chest on an incline bench or sitting on a bench or with your torso leaning forward. If done on a bench, raise your arms to shoulder height with the dumbbells in your hands, and repeat the movement as per your plan. This exercise works the back of the deltoid, as well as the back muscles.
Gym exercises
Shoulder exercises that can be performed at the gym include:
1. Arnold press machine
The exercise on the Arnold press machine should be done by sitting on the bench, resting your back on the backrest and adjusting the seat so that the handles are at shoulder height. Feet must be flat on the floor.
Then, push the handles up until your arms are extended and then slowly lower them.
The Arnold press workout works the deltoid muscles, as well as the pectorals and triceps.
2. Articulated pulley
The articulated pulley is done sitting down, with your face facing the machine and your spine straight. Then, pulling the hand supports, you must move the arms in an upward and downward direction to open and close the arms.
The movement of this exercise works the posterior deltoid muscles, in addition to the back, lats, trapezius and rhomboid muscles.
3. Open Front Pull
The open front pull also known as the front pulley, the exercise is done sitting facing the machine, with your hands on the handle, bringing the bar towards your chest.
For the movement to be done correctly, the torso must not move, and only the arms must move. It is also important to keep your abdomen contracted throughout the movement to ensure stability.
This exercise mainly works the posterior deltoid muscle, in addition to the lower trapezius, latissimus dorsi and rhomboids.
4. Cable or barbell upright row
The upright row mainly works the deltoid and trapezius muscles and must be done holding a bar and the hands can be positioned closer together or further apart, a little further away from the shoulder line, as advised by the physical education professional.
After holding the bar and positioning your hands, you must pull the bar upwards, towards your chin, then return to the starting position and repeat the movement. As an alternative to the barbell, you can do this exercise on the pulley with a straight bar.
5. Inverted crucifix on the pulley
The inverted crucifix on the pulley mainly works the posterior deltoid muscles, in addition to promoting the strengthening of the trapezius, back and rhomboid muscles.
This exercise should be done by holding the handles of the device one in each hand, pulling them backwards until the arms are open, without straightening them completely. Lower your arms slowly, returning to the starting position.
The amount of weight and number of repetitions must be guided by the physical education professional.
6. Face pull
The face pull is a recommended exercise for a shoulder workout, as it helps strengthen the deltoid, rotator cuff, and rhomboid muscles.
To perform the face pull, attach a rope handle to the pulley and adjust it to a height slightly above your head. Select the desired weight, hold the rope firmly, and pull it toward your face while bending your elbows and squeezing your shoulder blades together.
Slowly return to the starting position without releasing the rope, and repeat the movement for the recommended number of reps.
Shoulder workout plans
Below are three workout plans: beginner, moderate, and advanced. Each plan combines exercises that target all parts of the deltoid muscle (front, middle, and rear), along with the biceps, triceps, and upper back for better posture and stability.
Beginner shoulder workout plan
This plan focuses on learning proper form and activating all shoulder muscles. Perform the workout 2 to 3 times per week, allowing at least one day of rest between sessions.
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Overhead shoulder press: 3 sets of 10–12 reps
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Lateral raise: 3 sets of 10–12 reps
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Front raise: 2 sets of 12 reps
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Dumbbell upright row: 2 sets of 12 reps
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Bent-over reverse flies: 2 sets of 10 reps
Tip: Start with light dumbbells or even water bottles if you’re new to weight training. Focus on slow, controlled movements.
Moderate shoulder workout plan
Once you feel comfortable with the basic movements, you can increase the challenge by adding more sets, moderate weights, or gym equipment. Aim for 3 sessions per week.
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Arnold press machine or dumbbell overhead press: 3 sets of 10 reps
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Lateral raise: 3 sets of 12 reps
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Cable upright row or barbell upright row: 3 sets of 10 reps
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Open front pull: 3 sets of 10–12 reps
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Face pull: 3 sets of 12–15 reps
Tip: Keep your core engaged and avoid using momentum. Rest for about 60 seconds between sets.
Advanced shoulder workout plan
This plan is designed for people who already have good shoulder strength and want to maximize muscle definition and power. Perform it 3 to 4 times per week, alternating intensity and weights.
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Arnold press machine: 4 sets of 8–10 reps
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Lateral raise drop set (reduce weight after each set): 3 rounds of 12, 10, 8 reps
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Front raise: 3 sets of 10 reps
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Cable upright row: 4 sets of 8–10 reps
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Inverted crucifix on the pulley: 3 sets of 12 reps
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Face pull: 3 sets of 15 reps
Tip: Focus on muscle control rather than just lifting heavier weights. Proper technique helps prevent shoulder injuries and improves results over time.
Each workout plan can be adjusted according to your goals and equipment availability. Warming up before training and stretching afterward helps prevent stiffness and supports joint health. If you experience pain or discomfort, stop exercising and consult a healthcare or fitness professional for guidance.