Let’s talk shoulders. If you’re working on that bigger, stronger upper body — the kind that fills out a T-shirt just right — then you can’t skip shoulder day. Shoulders don’t just help your arms and chest look better; they tie your whole upper body together. They add width, balance out your physique, and make you look powerful from every angle.
Yet here’s what a lot of lifters do wrong: they stick to basic overhead presses and call it good. Sure, a heavy press is great. But if you’re not hitting your side delts and rear delts properly, you’re missing out on that full, rounded look. It’s the difference between “yeah, they lift” and “dang, those shoulders are huge.”
Below are five shoulder exercises you should add to your next upper body workout — if you’re not doing them already. These moves cover the front, side, and rear parts of your delts and will help you build size, shape, and strength that stands out.
1. Dumbbell Shoulder Press — Your Go-To Mass Builder
You’ve probably done this one, but ask yourself: are you doing it right? A good shoulder press is the foundation for big delts. It mainly hits the front and side delts and lets you move heavier weight than most other shoulder exercises.
How to do it:
- Sit on a bench with back support or stand if you prefer a bigger core challenge.
- Hold dumbbells at shoulder height with your palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower them slowly back to shoulder level.
Pro tips:
- Don’t let your lower back over-arch — brace your abs tight.
- Bring the dumbbells down with control — half the gains are in that slow negative.
- Don’t smash the dumbbells together at the top — keep the motion smooth.
Why add it:
It’s simple: big pressing strength = big front delts. Every solid shoulder workout should start here or with a barbell overhead press.
2. Lateral Raises — The Secret to Wider Shoulders
This is the classic side delt builder that makes your shoulders look broad. Lateral raises isolate the medial head of the deltoid, which doesn’t get enough work from presses alone.
How to do it:
- Stand with feet hip-width apart, dumbbells at your sides.
- Keep a slight bend in your elbows.
- Raise the dumbbells out to your sides until they reach shoulder height.
- Pause for a second at the top, then lower slowly.
Pro tips:
- Think about leading with your elbows, not your hands.
- Don’t swing your body — control the lift and the lower.
- Use lighter weights with good form — don’t turn this into a trap exercise.
Why add it:
This move creates that “capped” shoulder look that makes your arms pop.
3. Face Pulls — The Rear Delt Fixer
This might be the most underrated shoulder exercise ever. Face pulls target the rear delts, upper back, and help your posture too. Rear delts are easy to neglect — but weak rear delts ruin your symmetry and lead to shoulder pain over time.
How to do it:
- Set a rope attachment on a cable machine at upper chest or face height.
- Grab the rope with both hands, palms facing in.
- Step back, brace your core.
- Pull the rope toward your face, flaring your elbows out wide.
- Squeeze your shoulder blades together at the end.
Pro tips:
- Focus on pulling with your rear shoulders, not your arms.
- Control the return — don’t let the weight snap back.
- Keep your neck relaxed — no scrunching up.
Why add it:
Better posture, healthier shoulders, and a rounder look from the side and back.
4. Arnold Press — A Twist on the Classic
Named after the legend himself, this press variation takes your standard dumbbell press up a notch. It works your front delts through a longer range of motion and adds a bit of side delt action too.
How to do it:
- Sit on a bench with back support.
- Start with dumbbells in front of your shoulders, palms facing you.
- As you press up, rotate your palms so they face forward at the top.
- Lower back down, rotating your palms back toward you.
Pro tips:
- Keep the movement smooth — don’t rush the twist.
- Don’t go too heavy — focus on that clean rotation.
- Brace your core to keep your back safe.
Why add it:
The rotation challenges your shoulders in a way a regular press can’t. It’s great for extra front delt work if you want that 3D look.
5. Rear Delt Dumbbell Fly — Underrated but Essential
You might think of rear delt flys as just an accessory move, but they’re essential for complete shoulders. They hit the back of the shoulder — a spot most people never train directly enough.
How to do it:
- Stand or sit on the edge of a bench.
- Bend forward at your hips so your torso is almost parallel to the floor.
- Hold dumbbells under your chest, palms facing each other.
- Raise your arms out to the sides in a reverse fly motion.
- Squeeze your shoulder blades together at the top, lower with control.
Pro tips:
- Keep a slight bend in your elbows.
- Use light to moderate weight — your rear delts are small but stubborn.
- Avoid shrugging your shoulders up — think about pinching your upper back.
Why add it:
Strong rear delts balance out all the pressing and make your shoulders look rounder and fuller.
Putting It All Together — Example Shoulder Add-On Routine
You don’t need to do all five every single time, but here’s how you could plug them into your upper body or push day:
- Dumbbell Shoulder Press — 4 sets of 6–8 reps
- Arnold Press — 3 sets of 8–10 reps
- Lateral Raises — 3 sets of 10–12 reps
- Face Pulls — 3 sets of 12–15 reps
- Rear Delt Flys — 3 sets of 12–15 reps
Rest: About 60–90 seconds between sets.
Smart Tips for Bigger, Healthier Shoulders
- Warm up your shoulders — light band pull-aparts or circles help keep them healthy.
- Progressive overload — try to lift a bit more or get an extra rep each week.
- Train with good form — cheating kills gains and invites injuries.
- Balance your pressing and pulling — strong rear delts keep your shoulders pain-free.
- Eat enough protein — muscle needs fuel to grow.
Final Takeaway
Want shoulders that pop? Train them smart, from every angle. These five exercises cover your bases: mass, shape, width, balance, and injury prevention. Plug them into your routine and watch your shoulders go from okay to wow.
Next time you hit upper body day, skip the half-hearted shrugs and sloppy presses. Pick up the dumbbells, the cables, and get to work. Those bigger, stronger, rounder shoulders you’ve always wanted? They’re waiting on the other side of these sets.
