Best Shoulder Workouts For Mass

When it comes to building a strong and impressive physique, broad and well-defined shoulders are an essential component. However, achieving massive shoulders requires a carefully designed workout plan, tailored to your specific goals and fitness level.

In this article, we will introduce you to the best shoulder workouts for mass that will help you build those boulder-like shoulders you've always dreamed of. These exercises are guaranteed to challenge your muscles and take your shoulder gains to the next level.

So, let's get into it!

Table of Content

Introduction

Table of Content

Top 10 Best Shoulder Workouts for Mass

• Upright Row

• Seated Lateral Raise

• Kettlebell Single-Arm Press


• Front Raises

• Overhead Press

• 3-Way Shoulder Raise

• Standing Military Press

• Dumbbell Shoulder Shrugs

• See Saw Press

• Spellcaster

Conclusion

Top 10 Best Shoulder Workouts for Mass

1. Upright Row

The upright row is a compound exercise that targets the trapezius, lateral deltoids, and biceps. It's on the list because it effectively engages the shoulder muscles and promotes overall shoulder width and development.

However, it's important to perform this exercise with caution and within a pain-free range of motion to avoid shoulder impingement.

How to do the Upright Row Exercise

• Start by holding a barbell with an overhand grip, just outside shoulder-width apart.

• With your back straight and core engaged, lift the barbell up to chest height, keeping it close to

• your body.

• Pause briefly at the top of the movement, then lower the barbell back down to the starting position.

• Repeat for the desired number of repetitions.

2. Seated Lateral Raise

The seated lateral raise is an isolation exercise that specifically targets the lateral deltoids. It's on the list because it allows for strict form and precise targeting of the lateral deltoids, promoting shoulder width and definition.

The seated position also minimizes momentum and supports proper shoulder alignment.

How to do the Seated Lateral Rise

• Sit on a bench or chair with a pair of dumbbells in your hands, palms facing your body.

• Raise the dumbbells out to the sides until your arms are parallel to the floor.

• Pause at the top of the lift, then lower the dumbbells back down to the starting position.

• Repeat for the desired number of repetitions.

3. Kettlebell Single-Arm Press


The kettlebell single-arm press is a unilateral exercise that targets the shoulders, triceps, and core muscles. It's on the list because it requires stability and coordination while effectively engaging the shoulder muscles.

This exercise promotes balanced shoulder strength and muscle development in each arm.

How to do the Kettlebell Single-Arm Press

• Stand with your feet shoulder-width apart and hold a kettlebell in one hand at shoulder height.

• Press the kettlebell up overhead until your arm is fully extended.

• Pause at the top of the lift, then lower the kettlebell back down to the starting position.

• Repeat for the desired number of repetitions, then switch sides.

4. Front Raises

Front raises specifically target the front deltoids and contribute to achieving well-rounded shoulder development. It's on the list because it isolates the front delts and allows for focused muscle targeting, promoting shoulder width and definition.

Performing front raises with proper form and control is essential for maximizing effectiveness and minimizing the risk of injury.

How to do the Front Raises

• Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of you, palms facing your body.

• Keeping your core engaged, raise the dumbbells up in front of you until your arms are parallel to the floor.

• Pause at the top of the lift, then lower the dumbbells back down to the starting position.

• Repeat for the desired number of repetitions.

5. Overhead Press

The overhead press, also known as the military press, is a fundamental shoulder exercise that primarily targets the deltoid muscles. It's on the list because it allows for heavy loading and emphasizes strict shoulder strength, promoting muscle mass and strength development in the shoulders, upper chest, and triceps.

Additionally, it's a functional movement that translates well into real-world activities that require overhead strength.

How to do the Overhead Press

• Start with a barbell at shoulder height, with your hands slightly wider than shoulder-width apart.

• Press the barbell up until your arms are fully extended.

• Pause at the top of the lift, then lower the barbell back down to the starting position.

• Repeat for the desired number of repetitions.

6. 3-Way Shoulder Raise

The 3-way shoulder raise involves performing front, lateral, and rear raises in succession, effectively targeting all three heads of the deltoids. It's on the list because it provides a comprehensive stimulus for the entire shoulder complex, promoting balanced shoulder development and muscle activation.

How to do the 3 Way Shoulder Raise

•  Start by holding a pair of dumbbells at your sides, palms facing your body.

•  Raise the dumbbells up in front of you until they're at shoulder height.

•  Rotate your arms so that the dumbbells are now above your head, with your palms facing forward.

•  Lower the dumbbells back down to your sides.

•  Repeat for the desired number of repetitions.

7. Standing Military Press

The standing military press targets the shoulders, upper chest, and triceps. It's on the list because it's a classic compound exercise that allows for heavy loading and emphasizes overhead strength, making it an essential movement for building overall shoulder strength and muscle mass.

How to do the Standing Military Press

• Start with a barbell at shoulder height, with your hands just outside shoulder-width apart.

• Press the barbell up until your arms are fully extended, then lower it back down to the starting position.

• Repeat for the desired number of repetitions.
  

8. Dumbbell Shoulder Shrugs

Dumbbell shoulder shrugs primarily target the trapezius muscles. It's on the list because strong and developed traps contribute to overall shoulder stability and posture, which is important for both aesthetics and shoulder health.

This exercise also helps counteract the forward shoulder position often associated with modern lifestyles, promoting better shoulder alignment and health.

How to do the Dumbbell Shoulder Shrug

• Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides.

• Shrug your shoulders up towards your ears, squeezing your traps at the top of the movement.

• Lower your shoulders back down to the starting position.

• Repeat for the desired number of repetitions.

9. See Saw Press

The see-saw press is a dynamic shoulder exercise that targets the entire shoulder complex and stabilizing muscles. It's on the list because it involves a combination of pressing and stabilizing movements, promoting overall shoulder strength, stability, and muscle coordination.

How to do the See Saw Press

• Start with a pair of dumbbells at shoulder height, palms facing each other.

• Raise one dumbbell up towards the ceiling while simultaneously lowering the other dumbbell down towards the floor.

• Reverse the movement, lowering the raised dumbbell while raising the lowered dumbbell.

• Repeat for the desired number of repetitions, alternating which arm is raised and lowered.

10. Spellcaster

The spellcaster is an advanced shoulder exercise that involves a combination of lateral raises, front raises, and reverse flys. It's on the list because it provides a unique and challenging stimulus for the shoulder muscles, promoting overall shoulder development and muscle activation.

This exercise offers a different movement pattern compared to traditional shoulder exercises, adding variety to shoulder training.

How to do the Spellcaster

• Start by holding a barbell at shoulder height with an overhand grip, palms facing down.

• Raise the barbell up towards the ceiling, shrugging your shoulders at the top of the movement.

• Lower the barbell back down to shoulder height, then rotate your hands so that your palms are now facing forward.

• Press the barbell up towards the ceiling, keeping your shoulders relaxed.

• Lower the barbell back down to shoulder height and rotate.