Shoulder workouts are a crucial component of any upper body training routine. A

well-developed shoulder not only adds to your overall physique but also improves your posture, enhances your upper body strength, and reduces the risk of injury.

However, to achieve these benefits, you need to perform exercises that target all three heads of your shoulder muscles.

Here are some of the best shoulder workouts that you can add to your training regimen to build strong and well-rounded shoulders.

Shoulder Workouts with Body Weight

Building strong and defined shoulders doesn’t always require bulky equipment.

With the right exercises, you can strengthen and tone your shoulders using just your body weight.

Here are some of the best shoulder workouts that you can do without any equipment.

Push-Ups

Push-ups are a classic bodyweight exercise that targets not only your chest but also your shoulders, triceps, and core muscles.

To perform push-ups, start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest nearly touches the ground; then push yourself back up to the starting position.

Repeat for several reps.

Pike Push-Ups

Pike push-ups are a variation of push-ups that place more emphasis on your shoulders.

To perform this exercise, start in a downward dog position with your hands and feet on the ground and your hips raised.

Bend your elbows and lower your head towards the ground, then push yourself back up to the starting position.

Repeat for several reps.

Handstand Push-Ups

Handstand push-ups are a challenging but effective exercise that targets your shoulders, triceps, and upper chest muscles.

To perform this exercise, start in a handstand position with your feet against a wall for support.

Lower your head towards the ground; then push yourself back up to the starting position.

If you’re a beginner, you can use a resistance band for assistance.

Shoulder Taps

Shoulder taps are a dynamic exercise that engages your shoulders, core, and stabilizing muscles.

To perform this exercise, start in a plank position with your hands directly under your shoulders.

Lift one hand off the ground and tap the opposite shoulder, then return to the starting position and repeat with the other hand.

Continue alternating for several reps.

Plank Walkouts

Plank walkouts are a challenging exercise that works your shoulders, core, and upper back muscles.

To perform this exercise, start in a standing position, bend forward and place your hands on the ground.

Walk your hands forward until you’re in a plank position, hold for a few seconds, then walk your hands back up to the starting position.

Repeat for several reps.

Shoulder Workouts with Free Weights

Free weights are a popular choice for shoulder workouts as they allow for a greater range of motion and more resistance compared to bodyweight exercises.

By incorporating free weights into your shoulder training routine, you can build strong and well-rounded shoulders while also improving your posture and reducing the risk of injury.

Here are some of the best shoulder workouts using free weights.

Dumbbell Shoulder Press

The dumbbell shoulder press is a great exercise that targets all three heads of the deltoids, as well as the triceps and upper chest muscles.

To perform this exercise, sit on a bench with your back straight and hold a pair of dumbbells at shoulder level.

Press the dumbbells up above your head until your arms are fully extended, then lower them back down to your shoulders and repeat for several reps.

Barbell Overhead Press

The barbell overhead press is another effective exercise that targets all three heads of the deltoids. It also works your triceps, upper chest, and core muscles.

To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with a grip slightly wider than shoulder-width.

Press the barbell up above your head until your arms are fully extended, then lower it back down to your shoulders and repeat for several reps.

Lateral Raises

Lateral raises are an isolation exercise that targets the middle head of the deltoids. It also works your trapezius and rotator cuff muscles.

To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides.

Raise your arms straight out to your sides until they are parallel to the floor, then lower them back down to your sides and repeat for several reps.

Bent-Over Rear Delt Flyes

Bent-over rear delt flyes target the rear head of the deltoids and also work your upper back muscles.

To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells.

Bend your torso forward at the waist and raise the dumbbells out to your sides until your arms are parallel to the floor.

Lower the dumbbells back down and repeat for several reps.

Upright Rows

Upright rows work the front and middle heads of the deltoids as well as the trapezius and biceps muscles.

To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with a grip slightly closer than shoulder-width.

Lift it up to your chin while keeping your elbows higher than your forearms, then lower it back down and repeat for several reps.

Shoulder workouts with Resistance Bands

Resistance bands are a versatile and affordable tool that can be used for a variety of shoulder workouts.

They are a great alternative to free weights and bodyweight exercises as they provide constant resistance throughout the movement.

With resistance bands, you can easily adjust the intensity of your shoulder workouts by choosing different band strengths or adjusting the length of the band.

Here are some of the best shoulder workouts using resistance bands.

Front Raises

Front raises are an isolation exercise that targets the front head of the deltoids. It also works your upper chest muscles.

To perform this exercise with a resistance band, stand with your feet shoulder-width apart and hold the band with both hands in front of your thighs.

Raise your arms straight out in front of you until they are parallel to the floor, then lower them back down and repeat for several reps.

Rear Delt Flyes

Rear delt flyes target the rear head of the deltoids and also work your upper back muscles.

To perform this exercise with a resistance band, stand with your feet shoulder-width apart and hold the band with both hands behind your back.

Raise your arms straight out behind you until they are parallel to the floor, then lower them back down and repeat for several reps.

Lateral Raises

Lateral raises are an isolation exercise that targets the middle head of the deltoids. It also works your trapezius and rotator cuff muscles.

To perform this exercise with a resistance band, stand with your feet shoulder-width apart and hold the band with both hands at your sides.

Raise your arms straight out to your sides until they are parallel to the floor, then lower them back down and repeat for several reps.

Shoulder Press

The shoulder press is a compound exercise that targets all three heads of the deltoids, as well as the triceps and upper chest muscles.

To perform this exercise with a resistance band, stand on the middle of the band with your feet shoulder-width apart and hold the ends of the band at shoulder level.

Press the band up above your head until your arms are fully extended, then lower it back down to your shoulders and repeat for several reps.

Face Pulls

Face pulls work the rear head of the deltoids as well as the upper back and rotator cuff muscles.

To perform this exercise with a resistance band, attach the band to a stationary object at chest height.

Hold the ends of the band with both hands and step back until you feel tension.

Pull the band towards your face while keeping your elbows high, then slowly release and repeat for several reps.

Last Words

Bodyweight shoulder workouts are effective in building strength and definition in your shoulders without the need for equipment.

Free weight shoulder workouts are also effective in building strength and definition in your shoulders.

Resistance bands are a great tool for shoulder workouts as they provide constant tension throughout the movement.

Including these shoulder workouts in your training regimen will help you build strong and well-rounded shoulders.

Remember to use proper form, gradually increase the weight as you progress, and give your muscles adequate rest and recovery time to avoid injury and overtraining.