The Best Shoulder Exercises For Gym-Goer

Shoulder exercises should be an integral part of any gym routine, because building strength and improving mobility in your shoulders will help with a range of other exercises. And of course, if you`re physique training, wide shoulders are a key part of a V-shaped torso.

Dumbbell overhead press

This is a good exercise for increasing shoulder strength and stability. Choose some light dumbbells to begin with. Hold them just above your shoulders with your palms facing forwards. Raise your arms straight above your head.

When lifting the dumbbells don`t move your back and in particular don`t allow your lower back to arch. This move can be done standing or seated on a bench with a back for support.

Alternating dumbbell front raise

Stand with a slight bend in your knees, holding a pair of dumbbells in front of your thighs with your palms facing you. Lift the left dumbbell in front of you until your arm is slightly above parallel to the floor, keeping a slight bend in your elbow and the palm of the your hand facing down. Then lower the dumbbell under control back to the start. Repeat with the right dumbbell.

Barbell upright row

Hold a barbell in front of your waist with an overhand grip and your hands shoulder-width apart. Lift the bar to chin height by raising your arms so your elbows finish above the bar.

Barbell shrug

Minimal movements can result in impressive gains if you pick the right kind of minimal movement – like the barbell shrug, which is a highly effective exercise for building muscle in your upper back and shoulders. Your traps are the primary muscle targeted by the exercise, but your shoulders and other upper back muscles also benefit from the move.

Hold a barbell in an overhand grip with your hands positioned just outside your thighs. Shrug your shoulders straight up and hold the elevated position for two to three seconds, then lower them under control. You can also do the move with dumbbells or kettlebells if a barbell isn`t available.