5 Best Shoulder Exercises with Weights
Having strong and toned shoulders can greatly improve your overall physique and athletic performance. However, building strong shoulders requires a well-structured workout plan that targets all three heads of the shoulder muscle: anterior, medial, and posterior deltoids. In this article, we'll explore the 5 best shoulder exercises with weights to help you achieve strong and well-rounded shoulders.
1. Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a compound exercise that targets the anterior and medial deltoids. To perform this exercise:
- Sit on a bench with your feet flat on the floor
- Hold a dumbbell in each hand at shoulder height
- Press the dumbbells upwards, extending your arms fully
- Lower the dumbbells back to the starting position
- Repeat for 3 sets of 8-12 reps
2. Lateral Raises
Lateral raises target the medial deltoids, helping to create a wider and more defined shoulder profile. To perform this exercise:
- Stand or sit with your feet shoulder-width apart
- Hold a dumbbell in each hand at your sides
- Lift the dumbbells out to the sides until they're at shoulder height
- Lower the dumbbells back to the starting position
- Repeat for 3 sets of 10-15 reps
3. Front Raises
Front raises target the anterior deltoids, helping to improve shoulder flexion and overall shoulder strength. To perform this exercise:
- Stand or sit with your feet shoulder-width apart
- Hold a dumbbell in each hand in front of your thighs
- Lift the dumbbells forward and upwards until they're at shoulder height
- Lower the dumbbells back to the starting position
- Repeat for 3 sets of 10-12 reps
4. Rear Delt Flyes
Rear delt flyes target the posterior deltoids, helping to improve shoulder rotation and overall shoulder strength. To perform this exercise:
- Stand or sit with your feet shoulder-width apart
- Hold a dumbbell in each hand behind your back
- Lift the dumbbells out to the sides until they're at shoulder height
- Lower the dumbbells back to the starting position
- Repeat for 3 sets of 12-15 reps
5. Arnold Press
The Arnold press is a variation of the traditional dumbbell shoulder press that targets all three heads of the shoulder muscle. To perform this exercise:
- Sit on a bench with your feet flat on the floor
- Hold a dumbbell in each hand at shoulder height
- Press the dumbbells upwards, rotating your wrists so that your palms face forward
- Lower the dumbbells back to the starting position
- Repeat for 3 sets of 8-12 reps
Remember to start with lighter weights and progress gradually to avoid injury. It's also essential to warm up before your workout and stretch afterwards to prevent muscle soreness and improve recovery. Incorporate these exercises into your workout routine and get ready to build strong and toned shoulders!
