Building big, strong shoulders is a goal for many bodybuilders. Well-developed shoulders complete the classic V-taper physique by making your waist look smaller and giving you a powerful look.
Shoulders are a complex muscle group with three different heads - the anterior (front) deltoid, lateral (side) deltoid, and posterior (rear) deltoid. Hitting all three heads from multiple angles is key to maximizing shoulder growth.
In this post, I will share the top 5 most effective shoulder workouts for sculpting impressive delts. These workouts target each head thoroughly using a variety of exercises and rep ranges to spur new growth. Let's get started!
Workout #1: Heavy Overhead Press
The overhead press is one of the best mass builders for shoulders. It allows you to move serious weight in a standing position, heavily overloading the delts. This workout is centered around heavy overhead pressing for strength and size gains.
Exercise Sets Reps
- Barbell Overhead Press 4 6-10
- Seated Dumbbell Overhead Press 3 8-12
- Arnold Press (front + side raises) 3 12-15
- Face Pulls 3 12-15
Do 4 sets of 6-10 reps on barbell overhead press as the core lift. Push yourself here - the key is progressive overload with weight increases over time. Follow up with 3 sets of 8-12 reps of seated dumbbell overhead press. The Arnold Press hits the front and side delts through its unique pressing motion - do 3 sets of 12-15 reps. Finish off with face pulls for rear delts - 3 sets of 12-15 reps.
Workout #2: Lateral Raise Focus
The lateral delt head is crucial for width and uncapped look. This workout zeros in on the side delts using multiple lateral raise variations. Go relatively lighter here and focus on peak contraction.
Exercise Sets Reps
- Seated Lateral Raises 4 12-15
- Lean Away Lateral Raises 3 12-15
- Cable Lateral Raises 3 15-20
- Bent Over Lateral Raises 3 12-15
Do 4 sets of 12-15 reps on seated laterals to hit the side delts. Lean away lateral raises put more focus on the lateral head - do 3 sets of 12-15 reps. Follow up with cable lateral raises using a rope attachment - the cables provide constant tension - do 3 sets of 15-20 reps. Finish off with bent over lateral raises to hit the side delts from a different angle - 3 sets of 12-15 reps.
Workout #3: Front Delts and Rear Delts Superset
The front and rear delt heads are often underdeveloped compared to the more visible side delts. This workout supersets front raise and rear delt moves to bring up these areas. The superset saves time while allowing you to push each area to failure.
Exercise Sets Reps
- Front Plate Raise + Rear Delt Fly 3 12-15 each
- Seated Dumbbell Front Raise + Face Pull 3 12-15 each
Do 3 supersets of front plate raises immediately followed by bent over rear delt flyes - 12-15 reps each. Follow up with 3 supersets of light dumbbell front raises to failure, then immediately face pulls for 12-15 reps. Minimal rest between the superset exercises to increase intensity.
Workout #4: Heavy Barbell Shrugs
The upper traps are part of the shoulder girdle and give that powerful look from behind. Heavy barbell shrugs build incredible trap size and strength. Use wrist straps so your grip isn't the limiting factor.
Exercise Sets Reps
- Barbell Shrugs 5 12, 10, 8, 6, 6
- Dumbbell Shrugs 3 12-15
Start with 5 sets of barbell shrugs in the 12, 10, 8, 6 rep range. On the last set, do 6 reps followed by a 20-30 second static hold with shoulders shrugged. Finish with lighter dumbbell shrugs - 3 sets of 12-15 reps focusing on peak contraction.
Workout #5: Clean and Press
The olympic lift known as the clean and press is a superb functional exercise for shoulders. It works the entire shoulder girdle along with nearly every muscle in the body. The technical lift takes practice to master, but offers big benefits.
Exercise Sets Reps
- Clean and Press 4 6-8
- Front Squat 3 10-12
- Pull Ups 3 10-12
Do 4 sets of 6-8 reps on the clean and press. Make sure to brush up on form - a shoulder impingement can occur if not performed correctly. Follow up with front squats to nail the legs too - 3 sets of 10-12 reps. Finish off with 3 sets of wide grip pull ups to hit the back - 10-12 reps.
Wrapping Up
There you have it - 5 intense shoulder workouts to add size and strength! Work these into your weekly routine one workout at a time. Train shoulders 2-3 times per week for best results. Make sure to sufficiently warm up the shoulder joint before lifting heavy.
Focus on progressive overload and pushing a little harder each workout. Get plenty of food and rest too - growing shoulders requires calories and recovery. Be patient and consistent with these workouts, and your delts will have no choice but to grow!
Let me know if you have any other questions - I'm happy to help. Now go hit the gym and start building boulder shoulders!
