Shoulders Exercises
10 EXERCISES
ANATOMY
Shoulder anatomy and function
The deltoid muscle is the primary muscle of the shoulder, named for its triangular shape (Greek delta). It is divided into three distinct heads: anterior (clavicular), lateral (acromial), and posterior (spinal). Each originates from a different part of the shoulder girdle and inserts together onto the humerus at the deltoid tuberosity.
The anterior head originates from the clavicle and handles shoulder flexion (raising the arm forward) and internal rotation. It is activated during forward pushing movements like the overhead press and front raise. It is often the most developed head due to the indirect volume it receives during chest exercises.
The lateral head originates from the acromion of the scapula and is responsible for arm abduction (raising the arm sideways, especially between 15° and 90°). It is the head that most contributes to shoulder width and the V-shaped torso appearance. It is stimulated directly with lateral raises and indirectly during the overhead press.
The posterior head originates from the spine of the scapula and handles horizontal extension of the arm (bringing the arm back when raised to 90°) and external rotation. It is often the most neglected head, but is fundamental for posture, rotator cuff health, and the visual balance of the shoulders. It is trained with rear delt flyes, face pulls, and high-elbow rows.
The rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) is a group of four deep muscles that stabilize the humeral head in the glenoid cavity. Despite their small size, these muscles are critical for glenohumeral joint health and must be strengthened through external rotation exercises (band pull-aparts, cable external rotation), especially for those performing high pressing volume.
GUIDE
How to train your shoulders
VOLUME
12-20 sets/week
FREQUENCY
2-3x per week
REP RANGE
8-15 hypertrophy
REST
1-2 min
How to train shoulders effectively
Optimal weekly volume for the shoulders is 12-20 direct sets, noting that the anterior deltoid already receives significant indirect volume from chest exercises. If you train chest twice a week with pressing movements, the anterior delt needs very little additional direct work. Focus your direct work on the lateral and posterior heads.
Training the lateral deltoid
Lateral raises are the most effective exercise for the medial deltoid. The low cable provides constant tension throughout the movement, superior to dumbbells which unload at the sides. Use moderate loads (15-25 reps) with full range of motion. Avoid raising the elbow above shoulder level in the first degrees of movement to reduce upper trap involvement. 3-5 sets of lateral raises per session is sufficient.
Training the posterior deltoid
The cable face pull (with rope attachment, pulling toward the face) is the best exercise for the posterior deltoid and external rotators. Bent-over rear delt flyes with dumbbells are effective but require attention to technique to avoid trapezius substitution. Aim for 10-15 weekly sets for the rear delt, especially if you have a high pressing volume.
Overhead press: essential but not sufficient
The overhead press (barbell or dumbbell) is the fundamental vertical pushing exercise for shoulder mass and strength. However, it primarily stresses the anterior head and partially the lateral head. It is not sufficient alone for complete shoulder development: always supplement with lateral raises and rear delt work.
Frequently asked questions
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