6 Best Muscle-Building Shoulder Exercises



The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage.  Use these  ultimate shoulder  workout to build muscle and strength

Seated Dumbbell Shoulder Presses


Take a dumbbell in both hands, sit on a bench that is giving you stable and full back support. Set the dumbbells on your thighs

Raise the dumbbells to shoulder height alternately using the thighs, that serve as support and help you with the lifting

Rotate the hands so your thumbs are facing forward. This is your starting position

From here, breathe and push them upwards until they almost touch above your head

Then, after a brief pause in the above-contracted position, slowly lower the dumbbells to the starting position while you inhale

Repeat until you reach the desired number of reps

Lateral Raise


Select appropriate dumbbells and stand with your torso upright with hands by your side and thumbs facing towards you. This is your starting position

While retaining a static position of the torso (without swinging), lift the dumbbells sideways with a slight bend of the elbows and palms facing down. Continue lifting your arms to the position when they are parallel to the floor. Exhale as you perform this and pause briefly at the top of the movement

Slowly lower the weights to the starting position

Repeat until you reach the desired number of reps

Variations: This exercise can also be performed sitting, which completely excludes the possibility of swaying the body, and thus gives a better inducement to the middle shoulder muscle

Cable Lateral Raise


Stand on the right side of the machine. With your left hand, take the handle, thumbs pointed downward. Set your hand in front of you. Your right hand should be resting on the machine for better balance and support

Make sure your back is straight and your feet are placed according to the width of your shoulders. This is the starting position

Start by raising the left arms alongside your body until you reach shoulder height, and exhale

Feel the contraction at the top of the movement and start to lower your hand to the starting position of the exercise while breathing in

Repeat until you reach the desired number of reps

Seated Dumbbell Front Raise


Take a dumbbell in both hands, sit on a bench that is giving you stable and full back support. Place your hands by your sides with thumbs pointing behind you. This is your starting position

Slowly start to lift the left hand infront of you, with a slight bending at the elbows, and  thumbs and palms facing down

From there, slowly start to lower the weight to the starting position, while starting to lift your right hand

Repeat until you reach the desired number of reps

Variations: This exercise can be done by lifting both hands simultaneously or using a bar

Dumbbell Bent-Over Lateral Raise


Select appropriate dumbbells and stand with upright. Remember, the back shoulder is a small muscle and it’s stimulus demands very little weight. Leave the ego aside, especially for this exercise and this group of muscles

While keeping your back straight, tilt forwards until the torso is parallel to the floor and hands are at 90 degrees of the floor, hanging down. Thumbs to be facing each other. This is your starting position

Holding the torso forward and static and arms straight with a slight bending at the elbows, raise the dumbbells sideways until the hands are not completely parallel to the floor. Exhale while lifting weights. Important – avoid swinging the torso and lifting the dumbbells backwards instead of the sideways

Feel the contraction at the top of the movement and after a second start to lower your hand to the starting position

Repeat until you reach the desired number of reps

Reverse Pec Deck


Adjust the handles so they are on the side. Select the appropriate weight and set the handles to shoulder height. Grasp the handles with palms facing inward. This is your starting position

Drag your hands into the side and back, contracting the back shoulder

Keep your arms slightly bent over, in order for the shoulder joint to make the whole movement

Pause briefly at the back of the movement, then slowely drop the weight in the starting position

Repeat until you reach the desired number of reps


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About Tamer El Sheikh

What doesn't kill you makes you stronger.
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