1. Military Style
Build muscle in the shoulders with weight lifting using a barbell. Stand with your feet shoulder width apart. Grab a barbell with a comfortable amount of weight on it. Place your hands shoulder-width apart on the barbell. Bend the elbows and place the barbell at shoulder height. Lift the barbell straight up until the arms extend completely. Slowly lift the barbell back down to shoulder height. Repeat this exercise ten times. Be sure to keep the back straight and the chest open while weight lifting. This shoulder exercise can also be done while sitting on a weight bench, or with dumbbells instead of a barbell.
2. Target Front Shoulders
Use free weights to strengthen shoulders doing front raises. This exercise will target the muscle in the front part of the shoulder called front delts. Stand straight with your feet shoulder-width apart. Hold dumbbells of a comfortable weight in each hand. Bend the elbows slightly. Keep the palms turned toward your body. Slowly raise your arms one at a time to shoulder height directly in front of your body. Alternate this exercise on each arm. Repeat ten times. Keep your back firm and straight. If the whole body moves to get momentum to lift the weight then the weight is too heavy.
3. To the Side
Strengthen shoulders doing lateral raises. Stand straight with feet firmly planted shoulder-width apart. Keep arms to each side, holding one dumbbell in each hand. Do not lock your elbows, but bend them slightly. Raise one arm at a time until it reaches shoulder height. Keep the arm in line with the shoulder. Keep the elbow and wrist constantly at the same level. Do these exercises alternating arms or both arms at the same time. Repeat this exercise ten times.
4. Press It
Practice bench presses to strengthen shoulders. Bench presses will also work the arms and chest. Lie back on a weight bench. Use a barbell with a comfortable amount of weight on it. Grip the bar with hands shoulder width apart. Start with the bar at chest level and slowly lift straight up until the elbows are straight. Slowly lower the bar back to just above the chest. Repeat this ten times.
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