Best Exercises to Build Bigger Shoulders || Exercises for Bigger Shoulders at Home

In this article, we will cover the most effective exercises to build bigger shoulders. We'll provide detailed information about each exercise, including the proper form, technique, and variations. We'll also explain how to incorporate these exercises into your workout routine for maximum results.

Without further ado, let's dive into the best exercises for building bigger shoulders.

1. Barbell Overhead Press: 

The barbell overhead press is one of the best exercises for building bigger shoulders. It targets all three heads of the deltoids, making it an excellent compound movement. To performs this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, palms facing forward.
2. Lift the barbell to shoulder level, keeping your elbows slightly in front of the bar and your upper arms parallel to the ground.
3. Press the barbell overhead and overhand, extending your arms fully.
4. Lower the barbell back to shoulder level and do again.

Variations: Seated Barbell Overhead Press, Z Press, Push Press, Behind-the-Neck Press

2. Dumbbell Lateral Raise:

The dumbbell lateral raise is a great isolation exercise that targets the middle deltoids. To performs this exercise, follow these steps:

1. Stand with your feet shoulder width apart and hold a dumbbell in each hand, palms and facing your body.
2. Keeping your elbows slightly bent, raise your arms out to the sides until they are parallel to the ground.
3. Hold for a second, then lower the dumbbells back to the initial position.
4. Repeat for the desired number of reps.

Variations: Cable Lateral Raise, Bent-Over Lateral Raise, Reverse Fly

3. Barbell Upright Row:

The barbell upright row is an effective exercise that targets the upper traps and the anterior deltoids. To performs this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, palms facing your body.
2. Lift the barbell to your chest, keeping your elbows pointed out to the sides.
3. Lower the barbell back to the starting position and repeat.

Variations: Dumbbell Upright Row, Smith Machine Upright Row, Cable Upright Row

4. Arnold Press:

The Arnold press is a variation of the dumbbell overhead press that targets all three heads of the deltoids. To performs this exercise, follow these steps:

1. Sit on a bench with back support and hold a dumbbell in each hand, palms facing your body.
2. Start with the dumbbells at shoulder level, palms facing your body.
3. Rotate your palms away from your body as you press the dumbbells over head.
4. At the top of the movement, your palms should  facing forward.
5. Lower the dumbbells back to shoulder level and do-again.

Variations: Seated Arnold Press, One-Arm Arnold Press, Barbell Arnold Press

5. Cable Face Pull:

The cable face pull is an effective exercise that targets the rear deltoids and the upper back muscles. To performs this exercise, follow these steps:

1. Attach a rope to a cable machine at the highest setting.
2. Stand facing the machine and grab the rope with both hands, palms facing each other.
3. Pull the rope towards your face, keeping your elbows high.
4. Squeeze your shoulder blades together and hold tight for a second.
5. Slowly return to the  initial position and do-again.

Variations: Wide-Grip Cable Face Pull, Band Face Pull, High Cable Rear Delt Fly

6. Bent-Over Rear Delt Raise:

The bent-over rear delt raise is an excellent exercise that targets the rear deltoids. To performs this exercise, follow these steps:

1. Stand with your feet shoulder width apart and hold a dumbbell in each hand, palms face your body.
2. Bend forward at the waist until your body is parallel to the ground.
3. Keeping your elbows slightly bent, raise your arms out to the sides until they are parallel to the ground.
4. Hold for a second, then your lower the dumbbells back to the starting position.
5. Repeat for the desired number of reps.

Variations: Incline Rear Delt Raise, Seated Rear Delt Raise, Cable Rear Delt Raise

Incorporating These Exercises into Your Workout Routine

To maximize your results, it's important to incorporate these exercises into your workout routine. Here's an example of a workout that targets your shoulders:

• Barbell Overhead Press: three  sets of 6-8 reps
• Dumbbell Lateral Raise:  three sets of 10-12 reps
• Barbell Upright Row: Three sets of 8-10 reps
• Arnold Press: Three sets of 10-12 reps
• Cable Face Pull: Three sets of 12-15 reps
• Bent-Over Rear Delt Raise: 3 sets of 10-12 reps

Rest for 60-90 seconds between each set and aim to increase the weight or reps each week to continue progressing.

Conclusion:

In conclusion, building bigger shoulders requires a combination of compound and isolation exercises that target all three heads of the deltoids. By incorporating the six exercises listed above into your workout routine, you can effectively increase the size and strength of your shoulders. Remember to focus on proper form and technique to avoid injury and maximize your results. Happy lifting!