The ONLY Shoulder Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions

Your shoulders are comprised of three main parts: anterior deltoid, lateral deltoid, and posterior deltoid. The lateral deltoid enhances shoulder width, giving your body a broader silhouette. The anterior and posterior deltoids work to give your shoulders a completely rounded look. Here’s how to workout your shoulders:

1. Seated Dumbbell Shoulder Press: 4 sets for 8-12 reps

2. Face Pulls: 4 sets for 8-12 reps

3. Lateral Raises: 4 sets for 8-12 reps

4. Bus Drivers: 3 sets for AMRAP(as many reps as possible)

Explanations on each Shoulder Exercise

Seated Dumbbell Shoulder Press: 4 sets for 8-12 reps 

DIRECTIONS: Begin in a seated position on a bench with a vertical back support with both dumbbells resting on your thighs. Kick the weight up to your shoulders(see video for example) , so that you are holding a dumbbell in each hand at shoulder height, palms facing forward. Ensure your feet are firmly planted on the floor for stability. Press the dumbbells upward, fully extending your arms overhead without locking your elbows. Slowly lower the weights back down to shoulder height in a controlled manner, feeling a stretch in your shoulders. Maintain a neutral spine throughout the movement and engage your core for stability. 

Face Pulls: 4 sets for 8-12 reps 

DIRECTIONS: Begin by setting the cable machine with a rope attachment at head height. Stand facing the machine and grab the rope with an overhand grip. Take a step back and maintain a stable stance with your feet shoulder-width apart. Lean back about 20 degrees, engage your core and pull the rope towards your face, separating your arms as the rope approaches your face. Focus on squeezing your rear delts and upper back muscles by retracting your shoulder blades and opening up your chest during the movement. Hold the position briefly before returning the rope to the starting position.

Lateral Raises: 4 sets for 8-12 reps 

DIRECTIONS: Begin by standing with a dumbbell in each hand, arms hanging by your sides, and palms facing your body. Keep a slight bend in your elbows for joint protection. Engage your core and lift the dumbbells out to the sides until your arms are parallel to the ground, forming a "T" shape. Ensure a controlled motion and focus on using the shoulders, avoiding excessive swinging. At the top of the movement, briefly squeeze your lateral deltoids before slowly lowering the weights back to the starting position. 

Bus Drivers: 3 sets for AMRAP(as many reps as possible) 

DIRECTIONS: Begin by grabbing a weight plate, ensuring an even grip with both hands, at the 3 and 9 o’clock position. Activate your core and fully extend your arms, pushing them forward until they are in front of your chest. Execute a controlled clockwise rotation until your left hand reaches the top, then switch to a counterclockwise rotation until your right hand reaches the top. Repeat this movement until you reach muscle failure. I highly suggest incorporating this exercise into your routine as it enhances functional shoulder strength and helps minimize the risk of shoulder injuries.