The 5 Best Shoulder Exercises for Men: Video Workout
Watched over 340,000 times on YouTube, this is my shortlist for shoulders. I picked these five after looking at what the research showed was most effective, then tested them with clients at Circuit Fit in Toronto. Notice that two of the five hit the rear delts. Most guys overtrain the front of the shoulder and wonder why it hurts.
1. Standing dumbbell press
Research comparing shoulder presses found the standing dumbbell press beat both the seated press and the barbell press for shoulder activation. Take it a step further with a full range of motion: press up and in toward the center until your elbows are fully extended.
2. Prone reverse fly on a flat bench
Lie face-down on a flat bench, staying stable on the balls of your feet. Start with your arms angled out and elbows slightly bent, then squeeze your rear delts to raise the weights. It's a short range of motion, so keep every rep strict.
3. Bent-over reverse fly, pronated grip
Instead of the usual neutral grip, turn your palms down and lead with your pinkies, almost as if your thumbs are connected. It shifts the feel deeper into the rear delt and upper back.
4. Kettlebell lateral raise
Raise kettlebells straight out to the sides with your wrists and forearms locked tight. Because the weight sits below your palm instead of in it, the side delt works harder through the top of the movement. In the video I turn my thumbs down at the top. If that causes any pinching in your shoulder, keep your thumbs level instead.
5. Neutral-grip chin-up
It's usually a back exercise, but with a neutral grip, pulling high works the shoulders hard too. It's also a great way to balance all the pressing.
How to program it
- Do 3 sets of 8 to 12 reps for the press and chin-ups, and 12 to 15 for the flys and raises.
- Train shoulders 1 to 2 times a week, with at least as much rear-delt work as front.
- Pair it with the 5 best chest exercises on push days.
Want a session that ties it together? Follow the free FreakMode shoulders & arms workout.
Frequently asked questions
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