Your shoulders are among the most versatile and vital joints in your body. Whether you’re reaching for a high shelf, throwing a ball, or lifting weights, strong shoulders are essential for both daily activities and athletic feats. In this guide, we delve into 6 best exercises to fortify your shoulders, zeroing in on three pivotal areas: the front, middle, and posterior deltoids.
Front Shoulder
Dumbbell Seated Overhead Press
Let’s kick things off with an exercise that targets the front deltoids – the dumbbell seated overhead press. This exercise not only builds strength in your front shoulders but also engages your core for stability. To perform it, sit on a bench with back support, holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead until your arms are fully extended, and then lower them back down to shoulder height. The seated position helps prevent cheating with your lower back and ensures that your front shoulders do the heavy lifting.
Barbell Upright Row
For a different approach to the front deltoids, the barbell upright row is a classic exercise that can help you achieve excellent results. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip, hands closer than shoulder-width apart. Lift the barbell straight up, close to your body, until it nearly touches your chin. Lower it back down under control. This exercise not only works the front deltoids but also engages the traps and upper back muscles.
Barbell Front Raise
Moving on to the middle deltoids, the barbell front raise is a simple yet highly effective exercise. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. Keeping your arms extended, lift the barbell straight in front of you until it reaches shoulder level. Lower it back down slowly to complete one repetition. It isolates the middle deltoids, helping to create that well-defined shoulder line.
Cable Row Face Pulls
Cable row face pulls are a versatile exercise that primarily targets the middle deltoids while also engaging the upper trapezius muscles and the rear deltoids. Attach a rope handle to a cable machine and set the pulley at head height. Stand facing the machine, grip the rope with both hands and step back a few feet. Pull the rope toward your face, separating your hands as you do so. Your elbows should be higher than your shoulders at the top of the movement. Return to the starting position with control.
Posterior Shoulder
Dumbbell Sideways Raise
To target the often-neglected posterior deltoids, the dumbbell sideways raise is a fantastic choice. Stand with a dumbbell in each hand by your sides, palms facing your body. With a slight bend in your elbows, lift the dumbbells out to the sides until they reach shoulder height. The key here is to focus on the contraction of the rear shoulder muscles as you raise the weights. Control the descent to maximize the effectiveness of this exercise.
Plate Halo
The plate halo is an unconventional yet highly effective exercise for the posterior deltoids. To perform this exercise, hold a weight plate with both hands in front of you, keeping your arms slightly bent. Move the plate around your head in a circular motion, as if you were tracing a halo. This exercise uniquely engages the rear deltoids, promoting shoulder stability and strength. Be sure to use a weight plate that is challenging but allows you to maintain proper form throughout the exercise.