Targeted shoulder training is known to improve your pressing strength. This tells us that building strong and well-rounded shoulders is key for strength and overall appearance. Start with the right daily workouts to make your shoulders broad and gain better posture. If you are confused about which exercise to start from and which daily workouts work best for your muscles and strengths, this article is for you. We have covered the top 10 delt exercises that have proven to boost your shoulder muscles.
Top 10 Delt Exercises for Muscle and Strength Growth
A well-developed deltoid is essential for upper body strength. It even gives you that aesthetic look and prevents you from injuries. Follow the top 10 delt exercises below if you need those capped shoulders.
1. Overhead Barbell Press
The overhead barbell press is the best exercise to build muscles. The overhead barbell press is known to engage the front and side parts of the shoulders. This makes it an effective compound movement for building shoulder strength.
How to Do it
- To do an overhead barbell press, you first stand up straight, shoulders wide apart.
- Hold the bar a little wider, and then push it straight up until your arms are fully straight.
- Then, lower it down slowly. This exercise is best for overall shoulder strength and size.
2. Dumbbell Shoulder Press
This exercise is similar to the previous one, except you use dumbbells instead of a bar. Dumbbells make it even harder for your muscles to stay balanced. Dumbbells are known to activate your shoulder more than barbells.
How to Do it
- To do a dumbbell shoulder press, start with dumbbells at shoulder height.
- Press the up and twist your arm slightly inwards at the top.
- Then, lower it slowly. This exercise keeps your joints healthy and gives your shoulders balanced growth.
3. Lateral Raises
Lateral raises are meant to work on your shoulder’s side part and make it wider. It is activate your side delts more compared to other exercises. It is best if you want a wide shoulder and a V-shaped body.
How to Do it
- Start by holding a dumbbell in each hand and raising your arms to the side until they reach the level of your shoulders.
- Keep a slight bend in your elbow.
- Keep focus on lifting with your elbow, not your hand.
Read More: Dumbbell Chest Exercises
4. Face Pulls
Face pulls help build the rear delts and important shoulder muscles, keeping the shoulders pain-free and healthy. People who exercise daily believe that face pulls are one of the best exercises for the shoulders.
How to Do it
- To do a face pull, tie a rope to a high pulley and pull it toward your forehead.
- Keep your elbows high and rotate your shoulders outward.
- At the end of the pull, try to squeeze your shoulder blades together.
5. Arnold Press
Arnold Schwarzenegger created Arnold Press, which works on your shoulders, front, side, and even rear parts in one movement. After working out, Arnold Press boosts your muscle-building hormones by over 20%. Arnold press helps in full shoulder development and adds thickness to your muscles.
How to Do it
- Start by holding the dumbbells in front of your shoulders with palms facing you.
- Start pressing, and as you press up, rotate your wrists until your palms face forward, then lower and reverse the rotation.
- An important tip is to use controlled movement and not rush through the rotations.
6. Rear Delt Flies
Training your rear, the back part of your shoulders, is important, and rear delt flies help you do that. They are good for your shoulder’s strength and balance. Researchers have said that rear delt flies are one of the best ways to activate your rear delts. Rear delt flies build your shoulders back and improve their structure.
How to Do it
- Start by bending at your hips with a straight back and holding the dumbbells under your chest.
- Then, start raising your shoulders out to the sides and squeeze the shoulder blades. Don’t swing your body, and use a lightweight if needed.
7. Push Press
In the push press you use your legs to lift heavier weights overhead. It allows you to overload your shoulders. Olympic lifters who use push press have 30% stronger overhead strength than others.
How to Do it
- To do a push press, start by keeping the bar at your shoulders’ height.
- Then, bend your knees slightly and push the barbell overhead in one motion.
- Use your legs and shoulders together.
- Keep your movement smooth; do it in one fluid motion.
Read More: Military Press VS. Shoulder Press
8. Front Raises
As the name suggests, the front raises focus on the front part of the shoulders. Using a lighter weight with good form works your muscles. Front raises are best for front delt muscle growth and give you stronger pushing strength.
How to Do it
- Start by holding a dumbbell or plate in front of your thighs.
- Then, raise it up to your shoulder height with straight arms and then lower it back down.
- Look for a weight that you can control and avoid swinging your body.
9. Cable Lateral Raises
Using cable lateral raises keeps your shoulder muscles under tension. They are more effective than dumbbells and work faster.
How to Do it
- To do a cable lateral raise, attach a handle to the lowest pulley.
- Then, hold the handle and stand to the side of the machine.
- Start raising your arms out to the side by keeping a slight bend in your elbow.
- Keep the tension, and don’t let the weight stack touch between your reps.
10. Upright Rows (Wide Grip)
If you want to build the sides of your shoulders without hurting your joints, try wide-grip upright rows. Wide grips activate your side delts better than narrow grips.
How to Do it
- Grab a barbell with a wide grip, pull the bar straight up to your chest.
- And keep your elbows about your hands. Try to use a moderate weight and avoid shoulder strains.
Quick Bonus Tips for Bigger Shoulders:
- For faster growth, train your shoulders twice a week.
- Mix your lifting, 5-8 heavy reps and 10-15 moderate reps.
- Most importantly, focus on maintaining good form, not just lifting heavy weights.
- Lastly, warm up your shoulders properly before every workout. This helps in preventing injuries.
Frequently Asked Questions
What is the best delt exercise?
The bent-arm lateral raise is the best delt exercise.
How do I bulk up my deltoid?
Focus on heavy lifts like overhead presses and lateral raises and progressively overload. Eat a high-protein diet and ensure proper rest.
