The Most Effective 10 Shoulder Exercises


Getting a perfect body is not everyone’s cup of tea. It is a difficult process and one needs to work hard to get the body of his dreams. Body builders work out for hours; keep a strict check on their diet and exercise regularly to build up all those rippling muscles.

It is a craze among young boys to work out in the gym and get a good physique. But only bicep curls and crunches will not give the desired result. To get a balanced look, one has to work on his shoulders as well. Most people tend to ignore shoulder exercises.

But they are as important as abs building exercises. Perfectly tones and raises shoulders look amazing and give a very muscular look. Here is a list of 10 shoulder exercises which can help you build those monstrous shoulders:

Military Press

To perform this exercise, you need to stand with shoulder-distance between your feet. Now hold the barbell with the palms facing inwards. The hands should be at shoulder-width this time. Then bend the arms so that now the palms are in the opposite direction, away from you and at level with the shoulders. Next you have to press the barbell over the head and then bring it down slowly.


Pushups are great way to exercise a major part of the body simultaneously as they work on chest, shoulders, abs and back at the same time. To perform pushups one needs to lie face down on floor, put palms on either side of the head and then lift the body by pushing the ground with them. Come down and repeat the same movement.

Front Dumbbell Raise

To perform this you need to first stand on the floor and hold a dumbbell in each hand. Feet should be about a foot apart from each other. Bend the elbows a bit so as to keep the arms straight at all the times.

Raise the dumbbell in one hand up to shoulder height very smoothly. Now lower it slowly and raise the other hand at the same time. Do not swing the hands or go with the momentum as it will not give the desired results and may also cause serious injuries.


Pull-ups work on both the shoulders and the biceps. These are very effective. TO perform these you need to grasp a barbell with your hands just a little less than a foot from each other. Pull the bar to your chin, lifting your body in the process. It has to be kept in mind that the body is not stretched beyond its limit by using too much weight. This can cause muscle pull which is very painful.

Lateral Raise

It is very similar to front dumbbell raise exercise, the difference being that here the arms are kept on the sides rather than in front. Hold a dumbbell in each hand and stand with feet at shoulder-width. Arms should be in the sides. Raise both arms simultaneously up to the shoulders, hold for a second and then bring them back down slowly. Ensure that the upper half of the body is still at all times.

Arnold Press

Arnold press is a very effective shoulder building exercise. Sit on the flat bench and lie on it facing upwards. The feet should be relaxed and on the floor. Pick a dumbbell in each hand, bend the arms a little. Hands should be pointing towards your face.

The Most Effective 10 Shoulder Exercises

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Raise the weights and widen the distance between your arms, while you rotate the dumbbells backwards. Do this in a controlled manner. Lower the weights very slowly and carefully to complete the move. It is named after the widely known body builder and American actor Arnold Schwarzenegger.

Three- Way Shoulder Press

It is one of the best exercises to build strong and great shoulders. Hold a dumbbell in each hand, widen your feet and bend the arms at right angles. Arms should be by the sides for the palms to be in front. Maintain the angle in arms and raise the arms on the upper side.

Keep the arms in this position and take the hands above the shoulders by rotating them backwards. Now press the weights above the head and then bring them down slowly. Next rotate the shoulders forward and reverse all other movements to get back to starting position.


These are very simple and effective. They also work the wrists. Pick up dumbbells with one each in either hand. Palms should be facing each other and feet should be a foot apart. Keep the torso stiff and straight. Raise the weights slowly up to the lower end of ears and them lower them in a similar manner.

Shoulder Press

This is performed on the shoulder press machine. This can be done both while sitting and standing. Hold a dumbbell in each hand. Lift the dumbbells up, as straight as possible, with arms fully stretched over the head. Hold the position for a moment and then lower the arms slowly.

This exercise can also be performed on the shoulder press machine. One should breathe out while lifting and tighten the abs. Breathe in while lowering the weights. Also avoid arching your back by keeping the body slightly behind the press.

Arm Circles

These are very simple to perform and are a great way for starters to build shoulders. They also help lose arm fat. Their distinctive feature is that they do not require any equipment and can be performed anywhere.

One needs to stand on the ground with feet apart and arms stretched by the sides to have a “T” formation. Next, start making small circles in the forward direction with both arms. Reverse the direction after 15 circles.


Shoulders need to be exercised as much as any other part of the body. Toned up shoulders look great on a perfect body and add to one’s personality. Flat abs, broad chest and great shoulders complete the look. Perform these simple and effective exercises regularly to get your dream shoulders.