7 Shoulder Workouts for Building Upper-Body Strength

Shoulder workouts build strength in the upper body by targeting muscles in the shoulders. These muscles include the medial and posterior deltoids, latissimus dorsi, teres major, shoulder blades, and the rotator cuff muscles that surround the shoulder joint. Shoulder exercise variations include both bodyweight and weighted exercises. Inexperienced lifters should take extreme caution when practicing weighted shoulder exercises. Start by lifting light weights, and slowly work your way up to lifting heavier weights.

Incorporate these muscle-building shoulder exercises into your workout routine.

1. 1. Face pull: The face pull is an isolation exercise that activates muscles in your lower back and upper back—specifically the rear deltoids on the back of your shoulders. Practice face pulls by standing in front of a cable machine. Grab the rope attachment with an overhand grip. Squeeze your upper back muscles and pull the rope toward your face, stopping once your hands are above your shoulders. If you don’t have the necessary equipment for a cable face pull, try using a resistance band instead.
2. 2. Rear delt raise: The rear delt raise, also known as the rear lateral raise and bent-over lateral raise, is a weightlifting exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders. Rear delt raises are useful isolation exercises that can prepare you for more complex compound exercises like deadlifts, bench presses, and inverted rows.
3. 3. Dumbbell reverse fly: The bent-over dumbbell reverse fly, also known as the rear delt raise or the rear delt fly, is a weight training exercise that targets your upper back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.
4. 4. Lateral raise: A lateral raise is a strength training shoulder exercise characterized by lifting a pair of dumbbells away from your body in an external rotation. Lateral raises work the trapezius muscle in your upper back as well as the deltoid muscle group in your shoulders—particularly the anterior and lateral deltoids.
5. 5. Shoulder push-up: A shoulder push-up is an advanced strength training exercise that targets the anterior deltoid muscles in your shoulders. Despite its name, the benefits of practicing shoulder push-ups extend beyond the upper arms—this exercise helps build muscles in your triceps, glutes, and pecs. To practice shoulder push-ups, get into the standard push-up position, place your hands shoulder-width apart, raise your hips toward the ceiling so that your body makes a 45-degree angle, press your feet firmly into the floor, and slowly lower your head toward your hands.
6. 6. Shoulder press: The shoulder press, also known as the overhead press or the dumbbell shoulder press, is an upper-body exercise characterized by lifting dumbbells above your head. Shoulder presses work various muscle groups, including the triceps in your arms, trapezius muscle in your upper back, and deltoid muscles (lateral, posterior, and anterior deltoids) in your shoulders.
7. 7. Barbell upright row: A barbell upright row is a foundational strength-training exercise designed to build muscle in your upper body. To perform barbell upright rows, grab a weighted or unweighted barbell with a shoulder-width grip. Keep the barbell close to your body as you pull it up toward your chest. Pause at the top of the movement before lowering the barbell back down.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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