Your body uses your shoulder muscles, or deltoids, for nearly every upper-body movement. While it may be tempting to treat the shoulders as a single muscle and work them with nothing but presses, the shoulder should be worked from the top, sides and back for optimal growth and a well-rounded look. Focus on technique first to prevent injury and maximize the benefits of each exercise.
Dumbbell Shoulder Press
The basic shoulder press movement works the front and top portion of your deltoids. Include some form of press motion, like the dumbbell shoulder press, in every shoulder workout. Sit on a bench with your knees at a 90-degree angle and your feet flat on the floor. Grab a dumbbell in each hand and raise them to your shoulders with your palms facing forward and your elbows bent. Raise the weights above your head by straightening your arms, keeping your palms forward. Slowly return to the starting position.
Side Lateral Raises
Professional bodybuilders Shawn Ray and Guy Grundy attribute their shoulder size to the side lateral raise. The lateral motion works the side of the shoulder. Hold a dumbbell in each hand and stand with your feet hip-width apart. Start with your arms at your sides, palms facing in toward your body. Keep your arms straight as you slowly raise them to the front and side of your body. Bring them up to shoulder level before slowly returning to the starting position.
Reverse Flyes
Reverse flyes work the back of the deltoids and give your shoulders a look of thickness from the sides. Lie face down on an incline bench or stability ball with a dumbbell in each hand. Start with your arms hanging down and your palms facing your body. Bring your arms up and out to your sides, keeping your elbows slightly bent. Raise the dumbbells to shoulder-height and squeeze your shoulder blades together. Return to the starting position. Resist the urge to swing your arms up. Keep the motion slow and controlled.
Barbell Rear Delt Rows
Barbell rear delt rows target the back portion of the deltoids as well as the upper and middle back. Stand with your feet hip-width apart, and hold a barbell shoulder-width apart in front of you. Bend slightly at the knees, keep your back straight and bend at the waist until your torso is nearly parallel with the floor. Pull the barbell up toward your chest as if you were doing a bench press in reverse. Squeeze your shoulder blades as you pull up, and slowly return to the starting position.
Arnold Press
The Arnold Press, named after bodybuilder, actor and politician Arnold Schwarzenegger, works the top and front of the shoulders along with the triceps. Sit on an upright bench with a dumbbell in each hand. Hold the dumbbells in front of your chest with your palms facing inward. Rotate your palms outward as you extend your arms above your head. Slowly return to the starting position.
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