Lifting weights that are too heavy for you is a mistake no matter what part of the body you are training, but it can be really disastrous when you are training your shoulders. The shoulder is a delicate and complex joint that is not an easy target, and if you put too much strain on it before you are ready, you can suffer an injury that can keep you immobile for months.
However, it is absolutely necessary to include shoulder exercises in your training, because without strong shoulders, you will not be able to attempt a variety of other lifting exercises, such as chest and back training.
Best Shoulder Exercises For Mass
The shoulders are made up of three heads: the forearm (deltoid), medial (deltoid), and posterior (deltoid). The best shoulder exercises work these three and the upper back trapezius muscles for a truly satisfying shoulder session.
Shoulder exercises are not just a fundamental part of your training program; they are the best way to get closer to your ideal V-shape. For men, training the deltoid muscles will give the entire physique a fuller, slimmer appearance, but the benefits don’t stop there. Studies have shown that shoulder training can relieve pain and reduce the likelihood of future dislocations. Ultimately, you want to have a better body, and that alone is reason enough.
The Best Shoulder Exercises For Mass
The shoulder is composed of two muscle groups: the external muscles, which originate from the trunk and attach to the shoulder bone, and the internal muscles, which originate from the shoulder blade and collarbone and attach to the humerus.
External muscles of the shoulder
The trapezius muscle is a triangular muscle that extends from the spine to the scapula. There is a right and a left trapezius muscle, which supports the arm and shoulder and is necessary for raising the arm.
Broad back muscles (latissimus dorsi)
The broad back muscle is the largest muscle in the back and is partially covered by the trapezius muscle. Strengthening the psoas muscles makes it easier to manage weight.
The levator scapulae are muscles located on the sides and back of the neck. Its main function is to lift the triangular bone behind the shoulder (scapula), which connects the arm bone (humerus) to the collarbone (clavicle).
The rhomboids are muscles located in the upper back and in the middle of the shoulder blades. When contracted, it draws the shoulder blades together.
Shoulder muscles intrinsic to the shoulder
The deltoid muscle consists of three pairs of muscle fibers (anterior, external, and posterior) connected by a very thick tendon and anchored in a V-shape. The deltoid is primarily responsible for rotating the arm, but it also plays a role in stopping the humerus from dislocating or injuring itself when carrying a heavy load.
The teres major is a small muscle in the lower arm. It is sometimes called the “little helper of the arm” because it is related to the vast lateral muscle.
The rotator cuff is a collection of muscles and tendons, including the little finger, that surround the shoulder joint. It holds the head of the arm bone firmly in place in the shallow socket of the shoulder.
The best shoulder exercises
So we’ve compiled a list of 12 shoulder exercises that target a variety of muscles. According to White, no shoulder workout is complete without these movements, but if you’re wondering how to incorporate them into your routine, check out the ultimate shoulder workout below.
Dumbbell Standing Press.
A must for bodybuilders, this exercise targets the shoulders but also works the entire body.” It’s a great way to increase overall mass.” White says.” Because of the stability aspect of this movement, it is a great way to strengthen your core and increase overall strength.” To ensure core strength to maintain perfect form, start with the most difficult movement.
Take a barbell and hold it at shoulder height with your palms facing forward. Begin the movement with feet shoulder-width apart and knees slightly bent. Push the dumbbells up with your feet so that they explode over your head. Return to the starting position in a controlled manner.
Seated Dumbbell Press.
Once you have pulled up and gripped the dumbbells, it is time for the Seated Dumbbell Press. This exercise is done in a seated position to isolate the shoulder movement. White tells MH, “This is great because not only do you handle a lot of weight, but you also have the dumbbells at your disposal.” They can be lowered significantly for a full range of motion.” Load from the feet and load the deltoids.
Sit on a bench and hold two dumbbells at shoulder height with an overhead grip. Squeeze the dumbbells over your head until your arms are fully extended. Slowly return to the starting position.
Named after the creator of this exercise, who won the Mr. Universe title and killed the Predator, the final rotational movement creates a larger V than a regular press. It’s a good way to do a conventional press,” White explains, “while targeting the anterior deltoids and adjusting your position.
Sit on a bench with dumbbells in front of you, palms facing your shoulders, as you would for a biceps curl. Push the dumbbells up over your head while rotating your arms until your palms are facing outward. Extend your arms, pause, and then reverse the movement.
The slower you perform these lifts, the less pain you will experience and the better you will look. White explains, “Lateral raises are great for isolating the medial deltoid.” Use lighter weights and higher reps; you’ll still be gritting your teeth after the third set.
Hold two dumbbells and stand with your palms facing your body. Straighten your back, lock your torso, and pull your shoulder blades back. Straighten your back and keep your upper body still. Slightly bend your elbows and lift the dumbbells to the side, higher than your forearms. Lift until your arms are parallel to the floor and slowly lower them back to their original position.
Kneel with your left knee on the floor, hold a light resistance band with both hands and work your glutes and abdomen. See that your right arm is straight. Contract your back muscles and keep your right arm straight. Bring your left hand up to your right elbow. Spread the band as if drawing a bow with your right hand, tightening your back and shoulder muscles and bending your elbow as you do so.
Pinball upside down in a bent-over position.
This variation of the lateral raise works the shoulders and back and hits you where it hurts. White loves it.” One of the best exercises for targeting the “posterior deltoids. To focus more on the movement and less on stabilizing, try doing this with the bench at a 45-degree angle and lying on top of it.” Shoulder width as wide as Atlas comes into play.
Holding dumbbells, bend forward at the waist until your torso is nearly parallel to the floor. Open both feet to shoulder-width apart. Hang the dumbbells from your shoulders, palms facing each other, arms slightly bent. Keeping your back flat and torso straight, raise your arms to your sides until they are in line with your body. Do not change the curve of your elbows. Take a breath and then slowly return to the starting position.
Vertical Rowing Machine
Another great way to build muscle,” says White.” To maximize deltoid contraction, raise your elbows higher than your hands. The series also targets the traps.” These compound movements benefit from heavier fare than the deadlift, allowing you to keep impacting the deltoids with fewer reps and heavier weight.
Take a dumbbell in each hand and place it in front of your thighs. Point your elbows toward the ceiling and raise the dumbbells vertically until they are in line with your collarbone. Lower the dumbbells and repeat the exercise.
Incline Bench Lateral Raise.
Lie on your stomach on an incline bench at a 45-degree angle, holding light dumbbells at each side. Contract your core, glutes, and shoulder blades. Explosively lift both arms to the sides and then lower them. Repeat this movement, this time stopping for 1 second at the top of the movement. Lower. Now raise one arm forward, keeping the thumb pointing slightly up and the other pointing to the side. Lower and repeat, this time pausing at the top. Lower and then repeat in the opposite order.
One Arm Press with Kettlebell
Standing with feet shoulder-width apart, hold a kettlebell in front of your shoulders, palms back, elbows in, with the weight on top of your forearms. Press the kettlebell straight up and rotate your arms so that your palms face forward. Perform the same number of presses on both arms.
White recommends front raises for those who continue with routine work and feel aggravation in the front. He says, “It’s unlikely that the front deltoids need special training, so spend more time on the lateral and posterior deltoids. However, if you feel you want to train the front deltoids harder, front raises are the way to go.” Again, low weight and high reps will help you maintain form for shirt gains.
Shoulder Training Best for Gaining Mass
We understand that our clients don’t always want a toned, muscular physique, but sometimes they want to look bigger and meaner. If you want to build shoulders like Dwayne Johnson, check out these shoulder mass gain workouts, including workouts designed to build shoulders like The Rock.
Building Shoulders Like The Rock
- This super shoulder workout touches every aspect of the deltoid muscle.
- Get your shoulders in shape with this no-pressure workout using five movements.
- Pump up your shoulders and triceps to build muscle.
- Super workout to bulk up your shoulders.
- Eight more shoulder exercises with dumbbells
If you can’t make it to the gym and only have dumbbells, don’t worry. Here are some exercises that are perfect for you.
Two-Arm Dumbbell Deadlift.
Hold a dumbbell in each hand and position it in front of your thighs. With your elbows pointing toward the ceiling, lift the dumbbells vertically until they are in line with your collarbones. Lower the dumbbells and repeat.
Hold two dumbbells just behind your shoulders, palms facing forward. Face up and roll your body to the left, extending your right arm upward. Lower the dumbbells and repeat on the other side to create a swinging motion.
Standing Military Press.
With feet close together and palms facing forward, lift dumbbells up to your shoulders. Press the dumbbells explosively over your head until your arms are fully extended, then lower the dumbbells in a controlled manner.
Seated Lateral Raise.
Sit on a bench and hold dumbbells in both hands along your body. Raise both dumbbells to the side until they are at shoulder height. Lower back down in a controlled manner and repeat.
Shadowboxing with dumbbells
Standing, hold two dumbbells from below at shoulder height. Assume a fighting stance and shadow box while bouncing on your toes. Do jumping jacks and jumping jacks to your heart’s content. But be sure not to drop the dumbbells on your toes.
Best Shoulder Exercises For Mass | Video Explanation
How Many Shoulder Exercises Should I Do On A Shoulder Day?
Note that if you train your shoulders frequently, you should strictly do 2-4 sets per day per movement and only one shoulder movement per day.
Can I Train My Shoulders Every Day?
You can certainly train your shoulders frequently, but only if you don’t constantly slaughter them with heavy weights. Instead, devote time to exercises that strengthen your middle back and rotator cuff muscles.
Should I Train My Shoulders With Heavy Weights?
Despite the range of motion of the lateral deltoid exceeding shoulder height, one does not lift dumbbells above shoulder height. Raising them to 45 degrees above parallel allows the lateral shoulder muscles to contract better.
Best Mass Shoulder Workout?
- Overhead Press Why it’s good: A complete exercise to build strong shoulders.
- Dumbbell Shoulder Press with Dumbbells. Why it’s good: Great for strength training and range of motion work.
- Landmine Press.
- Arnold Press.
- Push Press.
- Bottoms Up Kettlebell Press.
- Banded/Cable Delt Raises.
How To Build Shoulder Mass At Home?
- Dumbbell Rower Advantages Bent-over rows work the posterior deltoids in cooperation with the upper back muscles.
- Plank Raise Tap Crunch.
- Dumbbell Lateral Raise.
- Military Press.
- Reverse Fly.
- Arnold Press.
- Front Deltoid Raise.
- Deep Swimmer’s Press.
What Massage Is Best For Shoulder Pain?
Deep tissue massage, which works on the muscle grain, and Swedish massage, which works on the grain, can relieve tension, stiffness, and pain.
Hope you find this guide interesting and informative. In this guide we have put all the best shoulder exercises for mass, we hope you like them.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here