If you’re reading this, chances are you’re tired of the same old shoulder routine. You know the drill: pick up the dumbbells, do some presses, a few lateral raises, maybe a front raise if you’re feeling wild — then call it a day. But your shoulders still look pretty much the same, right? Flat, not round. Strong-ish, but not that 3D boulder look everyone wants.
Here’s the truth. Big shoulders aren’t just built with the same three moves recycled over and over. If you want your delts to grow — like, actually grow — you need new angles, new challenges, and fresh ways to hit every head of the muscle. That’s exactly what this list is for.
Below are 9 alternate shoulder exercises you probably aren’t doing but should be. Add these into your training, and you’ll feel muscles you didn’t even know you had. Get ready for shirts that fit tighter across the shoulders in all the right ways.
1. Z-Press
Ever tried pressing weight while sitting flat on the floor with no back support? That’s the Z-Press. It forces your shoulders and core to work overtime because there’s no bench to lean on. It’s humbling, but effective.
How to do it:
- Sit on the floor with legs extended straight.
- Hold a barbell or dumbbells at shoulder height.
- Keep your torso upright — no leaning back.
- Press the weight overhead until arms are locked out.
- Lower slowly back to shoulders.
Why it works:
This hits your shoulders hard and lights up your core. If you usually cheat by arching your back during presses, the Z-Press calls you out.
2. Leaning Cable Lateral Raise
Regular lateral raises are good. Leaning lateral raises are next-level. By leaning away from the cable stack, you extend the range of motion, hitting your side delts with constant tension.
How to do it:
- Stand side-on to a low cable.
- Grab the handle with your outside hand.
- Hold onto the machine with your other hand and lean away.
- Raise your arm to shoulder height.
- Lower with control.
Why it works:
More stretch, more time under tension, more width for your shoulders.
3. Cuban Press
Rotator cuff health and shoulder size in one move? Yes, please. The Cuban Press combines an upright row, external rotation, and overhead press in one smooth flow.
How to do it:
- Hold light dumbbells in front of thighs.
- Row them up to chest height, elbows high.
- Rotate arms back so dumbbells are overhead.
- Press up to lockout.
- Reverse the movement.
Why it works:
It hits rear delts, rotator cuffs, and overhead pressing muscles all at once. Bonus: it’s great for shoulder mobility too.
4. Plate Front Raise with Hold
Front raises are standard, but adding a plate and a pause spices them up. The plate lets you hold the weight at the top and feel that burn.
How to do it:
- Hold a weight plate with both hands at thighs.
- Raise it up to shoulder or eye level.
- Hold for 2–3 seconds.
- Lower slow.
Why it works:
Time under tension for the front delts — simple but brutal.
5. Rear Delt Row
Most people ignore rear delts. That’s why they have rounded shoulders that look flat from the side. Rear delt rows fix that.
How to do it:
- Bend over like a bent-over row.
- Hold dumbbells with elbows flared out wide.
- Pull the weights up, elbows out to sides.
- Squeeze rear delts.
- Lower slow.
Why it works:
Rows with a wide elbow position zero in on the rear delts better than traditional rows.
6. Single-Arm Landmine Press
Pressing at an angle? Game changer. The landmine press works your shoulders through a unique plane and reduces stress on your shoulder joints.
How to do it:
- Wedge one end of a barbell into a corner or landmine attachment.
- Hold the other end with one hand at shoulder level.
- Press it up and slightly forward.
- Lower slow.
Why it works:
It’s shoulder-friendly for people with cranky joints, and it works your core and stability at the same time.
7. Seated Dumbbell “W” Press
This is like a twist on the Arnold Press but with a constant external rotation focus.
How to do it:
- Sit on a bench, dumbbells in each hand.
- Hold them in front of shoulders, elbows tucked in.
- Press up and out so arms make a “W” at the bottom and a “Y” at the top.
- Lower with control.
Why it works:
You hit side and rear delts more than a standard overhead press.
8. Cable Face Pull with External Rotation
Face pulls are great. Add a twist at the end to fry your rear delts even more.
How to do it:
- Attach a rope to a high pulley.
- Grip the rope and pull toward your face.
- When the rope reaches your nose, externally rotate so your fists point up.
- Squeeze, then release slow.
Why it works:
More rear delt engagement, better shoulder health. It’s a posture fixer too.
9. Dumbbell Y-Raise
Finisher move that hits rear and side delts while also helping posture.
How to do it:
- Stand or lie chest-down on an incline bench.
- Hold light dumbbells.
- Raise arms up in a “Y” shape.
- Squeeze shoulder blades.
- Lower with control.
Why it works:
A weak upper back or rear delts ruin your shoulder shape. Y-Raises patch that hole.
How to Build a Better Shoulder Workout With These
You don’t need to cram all 9 into one day. Here’s an example alternate shoulder session:
- Z-Press — 4 sets of 6–8 reps
- Leaning Cable Lateral Raise — 3 sets of 10–12 reps
- Rear Delt Row — 3 sets of 10–12 reps
- Cuban Press — 3 sets of 8–10 reps
- Cable Face Pull with External Rotation — 3 sets of 12–15 reps
- Dumbbell Y-Raise — 2 sets of 12–15 reps
Keep rest times around 60–90 seconds. Focus on good form — no cheating with momentum.
Bonus Shoulder-Growing Tips
- Warm up your rotator cuffs with bands first. Healthy shoulders grow faster.
- Don’t swing your lateral raises — control wins.
- Mind-muscle connection is real. Feel your delts working.
- Eat enough protein. No fuel = no gains.
- Rest and recover. Shoulders get hammered on chest day too — don’t overtrain.
The Takeaway
Big shoulders don’t come from pressing alone. They come from smart, balanced training that hits front, side, and rear delts from all angles.
These 9 alternate shoulder moves keep things fresh, hit neglected areas, and push you past the plateau most people hit after a few months of the same old routine.
Swap a few of these into your next session. Do them right, eat right, and watch your shoulders turn into those round boulders that make any T-shirt look custom-fitted.
