5 Shoulder Exercises You Must Do In Shoulder Workouts For Mass

Need to develop broad and strong shoulders. These are the top five exercises for developing broad shoulders, and you should do in shoulder workouts for mass.

Top 5 Shoulder Exercise In Shoulder Workouts For Mass

1. Shoulder Press
2. Arnold Press
3. Lateral Raises
4. Front Lateral Raises
5. Reverse Flyes

How To Execute Shoulder Workouts For Mass

1. Shoulder Press

The shoulder press is a must shoulder exercise that works the front and top portion of your deltoids. While we like any shoulder pressing movement, we suggest the dumbbell shoulder press because it allows more range of motion that the barbell dumbbell press. Regardless of whether you opt for the barbell shoulder press or the dumbbell shoulder press, always include some form of press motion, like the dumbbell shoulder press, in every shoulder workout. 

How you perform a shoulder press

1. Sit on a bench with your knees at a 90-degree angle and your feet flat on the floor.
2. Grab a dumbbell in each hand and raise them to your shoulders with your palms facing forward and your elbows bent.
3. Raise the weights above your head by straightening your arms, keeping your palms ahead.
4. Slowly return to the starting position.

2. Arnold Press

The Arnold Press, named after Arnold Schwarzenegger, works the top and front of the shoulders along with the triceps. 

How you perform Arnold Press

Sit on an upright bench with a dumbbell in each hand, keeping your arms bent, and your palms turned toward your face. Rotate your shoulders backward while raising and opening your arms — turning your fists away from you — and press the dumbbells over your head, in a smooth and controlled motion. Slowly return to the starting position.

3. Lateral Raises

Lateral raises are a great shoulder exercise that works the medial deltoids (side of the shoulder).

How you perform Lateral Raises

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 your shoulder level before slowly returning to the starting position.

4. Front Lateral Raise

Front lateral raises work the front and middle portions of the shoulder primarily.

How you perform Front Lateral Raise

Stand with your feet shoulder-width apart. With your arms straight down the front of your body, palms facing in, and holding a dumbbell in each hand slowly raise your arms to shoulder height in front of you, so that your arms and chest form a 90° angle. Keeping your arms raised and your palms facing down, open your arms so that they form a “T” with your torso, then slowly lower them to your sides. Retrace your steps by doing a lateral raise, bringing your arms back in front of you and slowly lowering them so that you are back in your starting position, with your arms straight down the front of your body, palms facing in. To make this exercise harder, have each arm pass each other at chest level.

5. Reverse Flyes

Reverse flyes work the rear deltoids (back of the shoulders). Most people either skip reverse flyes or perform them incorrectly. By developing a strong rear deltoid, you can obtain a look of thickness from the sides.

How You perform Reverse Flyes

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.

Performing Shoulder Workouts For Mass

Use these five exercises if you ware doing shoulder workouts for mass. They are some of the most effective shoulder exercises out there. Rotate these exercises into your workout or use all five in one workout. If you are suffering from shoulder pain, check out this article on overcoming shoulder pain and building muscle, here.