PT Volkan Dincer

Best Shoulder Exercises for Men & Women!

When starting fitness, the first thing that comes to mind for men is to reveal their abdominal muscles. Then enlarge and shape the breasts. But what about the best shoulder exercises for shoulder muscles? The truth of the matter is the broad and strong shoulders that make a man look ostentatious from the outside. Larger shoulders also help make the waist appear smaller. After all, nobody wants narrow and weak-looking shoulders, right? wider shoulders and posterior shoulder muscles We are here with the best shoulder exercises for you!

The Most Effective Shoulder Movements

Below we list the most effective shoulder movements that can be applied during shoulder training for both women and men.

Barbell Overhead Press Shoulder Movement

One of the best and effective shoulder exercises is the barbell overhead press. Especially the whole body (see Fig. full body workout), we strongly recommend that you include it in your program.

To strengthen your shoulders, aim to lift the weights up in a two-second lift and lower them in four seconds! Focus on feeling the tension and repeat the movement. (Set: 10-12 reps x 4)

How To Do Barbell Overhead Press Exercise

Barbell Overhead Press Exercise

Arnold Press Shoulder Movement

The Arnold press exercise is one of the best shoulder exercises. It helps to gain muscle and stabilize the shoulder joint. It is also a very effective shoulder movement in the drop set.

Sit on a bench, if there is a backrest, bring it to the right angle position. Take the weights in your hands and lift the weight above your head to chest level. When you finish the movement, the palm side should be facing you. Be careful not to make the movement too fast. (Set: 10-12 reps x 3)

How To Do Arnold Press Exercise

Arnold Press Shoulder Movement

Up-right Row Exercise

Bar – z bar chin pull in the fitness room is one of the best shoulder movements. It specifically targets and develops your trapezius muscles and the middle and anterior part of the deltoids very well. It is a movement that should be done carefully, which may pose a risk of injury.

Hold the bar/z bar close to the body and slightly less than shoulder-width apart. With the back straight, begin the movement to lift the weight towards the chin. Raise your arms to a certain level, feel your shoulders burn. (Set: 10-12 reps x 3)

Related Article: Best Chest Press Moves

How To Do Up-right Row Exercise

Up-right Row - Jaw Traction Movement

Lateral Raise Exercise

Lateral raise, also known as lateral raise, is one of the best shoulder movements for those who want to widen their shoulders. We strongly recommend that you do the side opening movement, which is one of the best shoulder training movements.

Stand with your back straight and feet shoulder-width apart. Grab the weights with both hands, bend the elbows slightly and lift them to the sides. Doing the movement in the form of more repetitions with lighter weights will develop your shoulder muscles faster. It's also very suitable for the superset with the next front raise. (Set: 12-15 reps x 4)

How To Do Lateral Raise Exercise

Lateral Raise - Lateral Raise Movement

Front Raise Exercise

The weight front lift allows you to develop the front of the shoulder. It is a shoulder move that also works the upper chest muscles and the side of the shoulder.

Grab the weights with both hands and stand with your feet shoulder-width apart with your back straight. Be careful not to bend your torso backwards while performing the exercise. Raise your arms forward parallel to the floor and 90 degrees with your body. For better development of the shoulder, we recommend that you work with lighter weights in more frequent repetitions. It is a shoulder exercise that is very suitable for the superset with the previous lateral raise. (Set: 12-15 reps x 4)

How To Do Front Raise Exercise

Front Raise - How to Make a Front Raise

We have provided you with a detailed explanation of the best shoulder exercises that you can apply in your training. Now it's time for the application 🙂 Stay healthy and sports!

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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4 comments on “Best Shoulder Exercises (with Visual Expression)”
  1. I did all the shoulder movements shown and written here one by one, and I felt relief on my shoulders, thank you

  2. I am doing full body training, your article has been very guiding for me. You have shown very knowledgeable and useful actions.

  3. It was a great article, I tried the neck and shoulder movements written here one by one, it was incredibly relaxing, it even took the irritations in my body, they had a very nice and wonderful explanation.