8 Best shoulder workouts for an outstanding upper body

Machine Reverse Fly

Targeting the posterior deltoid, trapezius, and rhomboids, this exercise uses minimal weight with high reps to pre-fatigue shoulders for muscle growth. Maintain short rest times to maximize effectiveness.

Overhead Shoulder Press

Engaging all deltoid heads and the trapezius, this press can be done standing or seated. Start light, keep the core braced, and gradually increase weight to build strength safely.

Front Delt Raise

Focusing on the anterior and medial deltoids and trapezius, lift light weights to the front until arms are parallel to the floor. Keep wrists neutral and avoid using momentum for controlled muscle engagement.

Lateral Delt Raise

This exercise targets the medial deltoid, rotator cuff, and trapezius. Lift weights to the side until arms are parallel to the floor, slightly rotating hands for optimal muscle activation.

Bent-over Reverse Fly

Strengthening the posterior deltoid, trapezius, and rhomboids, hinge at the hips and maintain a slight knee bend. Look down to keep the spine aligned and avoid neck strain.

Arnold Press

Hitting all deltoid muscles and the rotator cuff, start with palms facing the body and rotate wrists as you lift. This press enhances shoulder stability and overall strength.

Upright Row

Effective for anterior, medial, and posterior deltoids and trapezius, keep weights close to the body and lift to chest height. Maintain a controlled motion to avoid injury.

Circle Press

Targeting a wide range of muscles including trapezius, latissimus dorsi, rhomboids, levator scapulae, and deltoids, this exercise involves lifting weights out to the side and up overhead, then reversing the movement.