Craving a wider, more imposing frame? These mass- and strength-forging moves will do the trick.
If you’re hoping to bulk and broaden your shoulders to look damn good in a T-shirt, build a V-taper for a fitter-looking physique, or just drive a woman crazy then you’re in the right place.
Jennifer Ventriglia, C.P.T.—founder of Blueprint Athletics, a personalized athletic-training system for athletes and competitive bodybuilders—has provided the ultimate list of shoulders exercises for beginners.
These shoulder-training exercises will develop the size and strength you’re searching for. We’ve included a recommendation on reps, sets, and rest, but if you have a particular goal in mind, follow these recommendations:
- Endurance: 1-3 sets x 12-20 reps with 0-60 sec. rest
- Hypertrophy: 3-5 sets x 6-12 reps with 60-90 sec. rest
- Strength: 4-6 sets x 1-5 reps with 1-3 min. rest
- Power: 3-6 sets x 1-10 reps with 3-5 min. rest
When you’re ready to put them to work, try Ventriglia’s ultimate shoulders workout for beginners, or mix and match some of the following 10 moves for your own personalized routine.
1. Barbell Military Front Press
How to do it: Grasp a barbell with an overhand grip, hands placed shoulder-width apart or a little wider. You can lift the barbell from a squat rack positioned at chest-height, or clean the bar from the floor to your chest. Without using any momentum, lift the barbell up in front of your face, lock out your arms, then descend down, making sure you go no lower than your chin. Keep your elbows tucked and facing forward, so they don’t bow out to the sides. “Be careful not to jut your head forward when lifting the weight up, and avoid arching your lower back,” Ventriglia says. Tighten your abs when you lift.
Prescription: 3-5 x 6-12 reps with 60-90 sec. rest
2. Seated Dumbbell Military Press
How to do it: Raise an adjustable bench to vertical, and sit against it with a dumbbell in each hand. Hold the weights at shoulder-level, palms facing out, then press them straight overhead. “Don’t let your elbows drop below your ears, and keep your arms bent at 90°,” Ventriglia advises.
Prescription: 3-5 x 6-12 reps with 60-90 sec. rest
3. Dumbbell Front Raise
How to do it: Stand with dumbbells in each hand at your sides, shoulders back, knuckles facing out. Raise one arm, rotating your wrist so your palms are facing the floor, bringing the weight up to eye-level. Return the weight to your side, then repeat with the opposite arm. Also be sure to control the weight and avoid excess arm swing on the descent, and avoid leaning to either side, she adds.
Prescription: 4-6 sets x 1-5 reps with 1-3 min. rest
4. Leaning-away Dumbbell Lateral Raise
How to do it: Hold a dumbbell in one hand, and stand beside a pole or sturdy piece of machinery (like a squat rack). Place your feet together, close to your anchor point, and grab the pole (with the hand closest to it). Lean away from the pole, keeping a straight light from your ankles, hips, and shoulders. Raise the dumbbell, laterally, to eye-level, then repeat. “Avoid collapsing at the hips, and swinging the weight rapidly or uncontrollably. Use a lighter weight if necessary,” Ventriglia says.
Prescription: 1-3 x 12-20 reps with 0-60 sec. rest
6. Bus Driver
How to do it: Grab a plate of desired weight. Fully extend yours arms out in front of you, locking out at the elbows. Rotate the plate fully left, then fully right as if you were turning a steering wheel. Keep the motion slow and controlled, and don’t drop your arms.
Perform for time: 1-3 x 1 minute with 0-60 sec. rest
7. Landmine Press
How to do it: If you don’t have a landmine device, wedge one end of an Olympic bar into the corner of a wall, with sandbags underneath to keep it in place. (Wrap the end in a towel so it doesn’t scratch up the wall.) Load the other end of the barbell with your desired weight. Stand or kneel, then grab the end of the bar with both hands, using an overhand grip. Press the bar from the top of your chest to overhead, locking out your elbows. Lower to chest-level, then repeat.
Prescription: 4-6 sets x 1-5 reps with 1-3 min. rest
8. Upright Row w/ EZ Curl Bar
How to do it: Stand with feet together. Grab an EZ curl bar of desired weight with an overhand grip, palms facing down. Your hands should be just shy of shoulders-width apart. Row the bar up the front of your body to your chin, then lower. Return to your waist and repeat. “Avoid excess arching in the lower back, bowing out your elbows, and losing control of the movement,” Ventriglia says.
Prescription: 4-6 x 1-5 reps with 1-3 min. rest
9. Wide Reverse Flyes
How to do it: Grab a dumbbell in each hand, and stand with feet hip-width apart or assume a staggered stance. Hinge at your hips, and bring the weights together so they’re touching, palms facing one other. Turn the dumbbells so your palms face down, and your elbows are in line with your shoulders. Return back to starting position, and repeat. You can also do this while lying down on a bench, which removes your ability to assist your shoulders with your hips, and therefore isolates your rear deltoids even more.
Prescription: 1-3 x 12-20 reps with 0-60 sec. rest
10. Short Ws Reverse Flyes
How to do it: Grab a dumbbell in each hand, and stand with feet hip-width apart or assume a staggered stance. Hinge at your hips, and bring the weights together so they’re touching, palms facing one other. Turn the dumbbells so your palms face down, and your elbows are in line with your shoulders, but the dumbbells are near your ears. Your upper body will resemble a W. Return back to starting position, and repeat.
Prescription: 1-3 x 12-20 reps with 0-60 sec. rest
