Increase your shoulder and delts with these exercises

  • Barbell push press
  • Seated dumbbell shoulder press
  • Arnold press
  • Two arm dumbbell upright row
  • Lateral raise
  • Seated bent-over rear delt fly
  • Single dumbbell front raise

#1 Barbell push press

(get wider shoulder) Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder-width apart and slightly bend your knees to initiate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position. (top 5 shoulder workout)

#2 Seated dumbbell shoulder press

(get wider shoulder) Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position. (top 5 shoulder workout)

#3 Arnold press

(Get thicker shoulder) Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you’ve just finished bicep curls. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement. (top 5 shoulder workout)

#4 Two arm dumbbell upright row

(Get thicker shoulder) Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat. (top 5Shoulder workout)

#5 Lateral raise

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position. (Shoulder workout)

#6 Seated bent over rear delt fly


Sit down, lean forward and hold a dumbbell in either hand so that they’re resting above your feet. (shoulder workout) Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulder. Bring the weights back down and repeat. (Shoulder workout)

#7 Single dumbbell front raise


Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder-width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat. (Shoulder workout)

           Notes (you must be followed)