If there’s one area of your body that plays a big role in both strength and mobility, it’s your shoulders. From lifting groceries to doing push-ups, your shoulders are involved in almost every upper-body move you make. That’s why training them smartly is such a big deal.
But here’s the thing—strong shoulders aren’t just about lifting heavy. You also need flexibility to prevent pain, stay mobile, and avoid that stiff, tight feeling many people get over time.
In this article, we’re going to explore 15 of the best shoulder workouts that boost both strength and flexibility. These moves are great whether you’re a beginner, getting back into shape, or just tired of basic shoulder presses. Let’s dive in!
Why Shoulder Training Matters
Your shoulder joint is the most mobile joint in the body—but also one of the most injury-prone. It’s used in pushing, pulling, lifting, and even reaching overhead. So giving it the right attention helps with:
- Improved posture
- Better upper-body strength
- Reduced risk of injury
- More range of motion
- Less stiffness and pain
Now let’s break down the workouts into two sections: Strength Moves and Mobility/Flexibility Exercises.
Strength-Based Shoulder Workouts
These exercises will help you build strong delts (the shoulder muscles), support your joints, and make daily movements feel easier.
1. Overhead Dumbbell Press
One of the most basic and effective moves.
How to do it:
- Sit or stand tall with a dumbbell in each hand
- Press both arms overhead
- Lower back to shoulder level with control
Do 3 sets of 8–10 reps.
2. Lateral Raises
Targets the side delts for that rounded shoulder shape.
How to do it:
- Hold light dumbbells at your sides
- Raise both arms out to the side (shoulder height)
- Lower slowly
Start with 3 sets of 12–15 reps.
3. Front Raises
Builds strength in the front of the shoulders.
How to do it:
- Hold a dumbbell in each hand
- Lift straight arms in front of you, to shoulder level
- Lower slowly
Do 3 sets of 10–12 reps.
4. Arnold Press
Named after Arnold Schwarzenegger. Adds a twist to the regular press.
How to do it:
- Start with dumbbells in front of your chest, palms facing you
- As you press up, rotate palms out
- Reverse the motion to return
Go for 3 sets of 8–10 reps.
5. Upright Rows
Targets shoulders and traps.
How to do it:
- Hold a barbell or dumbbells in front of you
- Pull the weights up toward your chin
- Keep elbows above your wrists
3 sets of 10 reps works well.
6. Rear Delt Fly
Strengthens the back of your shoulders (important for posture).
How to do it:
- Bend forward slightly
- Raise your arms out to the sides (like wings)
- Focus on squeezing shoulder blades
Do 3 sets of 12–15 reps.
7. Pike Push-Ups (Bodyweight)
A bodyweight move that mimics overhead pressing.
How to do it:
- Start in a pike position (hips high, hands and feet on the floor)
- Lower head toward the floor, then push back up
Try 2–3 sets of 6–10 reps.
8. Dumbbell Shrugs
Great for your upper traps (part of your shoulder complex).
How to do it:
- Hold dumbbells at your side
- Shrug your shoulders up as high as possible
- Lower slowly
Go for 3 sets of 12–15 reps.
Flexibility and Mobility Shoulder Workouts
Strength means nothing without mobility. These exercises help loosen up tight muscles and improve your range of motion.
9. Arm Circles
Simple, but effective warm-up or cool-down.
How to do it:
- Extend arms to the side
- Make small, controlled circles (forward and backward)
Do 15 seconds in each direction.
10. Shoulder Rolls
Perfect for releasing tension.
How to do it:
- Roll your shoulders forward in big, slow circles
- Then roll backward
10 reps each direction.
11. Thread the Needle Stretch
Stretches your rear delts, lats, and upper back.
How to do it:
- Start in a tabletop position
- Slide one arm under the other and rest your shoulder on the floor
- Hold and breathe
Hold 20–30 seconds per side.
12. Wall Angels
Great for posture and shoulder mobility.
How to do it:
- Stand against a wall, back flat
- Raise your arms in a goalpost shape
- Slowly raise and lower your arms like snow angels
Do 10 slow reps.
13. Doorway Shoulder Stretch
Opens up tight chest and shoulders.
How to do it:
- Place arms on each side of a doorway
- Step forward gently and stretch the chest and shoulders
Hold 20–30 seconds.
14. Shoulder Dislocates (With a Band or Stick)
Improves range of motion in the shoulder joint.
How to do it:
- Grab a resistance band or stick with a wide grip
- Lift it up and over your head, keeping arms straight
- Bring it behind your back, then reverse
10–12 reps, go slow and steady.
15. Scapular Wall Slides
Trains the shoulder blades to move correctly.
How to do it:
- Stand with your back against a wall
- Slide your arms up and down like a press, keeping contact with the wall
Do 10–12 controlled reps.
How to Mix These Into Your Routine
Not sure how to use these exercises? Here’s a sample plan:
Day 1 (Strength Focus):
- Overhead Press
- Lateral Raise
- Upright Rows
- Pike Push-Ups
- Shrugs
Day 2 (Mobility Focus or Recovery):
- Arm Circles
- Wall Angels
- Doorway Stretch
- Thread the Needle
- Shoulder Dislocates
You can also add 1–2 mobility moves at the end of any workout as a cool-down. Or use them as warm-ups to prepare your shoulders before lifting.
A Few Pro Tips
- Start light. The shoulder joint is delicate. Always begin with light resistance and build up slowly.
- Warm up first. Never jump into shoulder workouts cold. A few minutes of light cardio and dynamic stretches go a long way.
- Don’t overtrain. Shoulders get worked during chest and back exercises too. So don’t blast them every day. 2–3 times per week is plenty.
- Focus on form. Avoid jerky motions or using momentum. Controlled movements are safer and way more effective.
Final Thoughts
Shoulders are one of the most important—and often most ignored—muscle groups in training routines. But when you take care of them, you unlock better posture, more strength, and way less discomfort in daily life.
So next time you hit a workout, don’t skip the shoulder work. Mix in a few of these strength and flexibility exercises, and you’ll feel the difference—at the gym, at your desk, or just reaching for that top kitchen shelf.
Want a printable shoulder workout guide or a simple beginner-friendly plan to follow? Just ask—I’ve got your back (and shoulders too)!
:max_bytes(150000):strip_icc()/Standing-Core-Workout-GettyImages-1193718900-886b92f10e7845d5b2bb817320e31cdb.jpg?w=150&resize=150,150&ssl=1 "10 Best Standing Core Exercises To Strengthen Your Abs Without Getting on The Floor")