The shoulder is one of the most mobile yet unstable joints in the mortal body. It relies more on surrounding muscles for support and stability than any other joint. That’s why targeted shoulder exercises are so important for both performance and injury prevention purposes. Strong, flexible and balanced shoulder muscles are key to maintaining healthy, pain-free shoulders.
Your shoulders take a lot of wear and tear from daily activities like using your phone, carrying bags, lifting objects overhead and more. Without proper conditioning, your shoulders can become weak and susceptible to strains, tears and other painful issues over time. The good news is that a regular shoulder exercise routine can help counteract these risks and keep your shoulders in top shape.
In this article, we will discuss 10 of the best shoulder exercises you can do to build strength, enhance stability and reduce injury risk. These proven exercises target all the major shoulder muscles without putting too much stress on the joint itself. Read on to learn how to strengthen and protect your shoulders for life.
1. Shoulder External Rotations
One of the most important shoulder muscles for stability is the external rotators located in the back of the shoulder joint. These small muscles are often neglected but play a key role in preventing impingement issues. External rotations target the infraspinatus, teres minor and posterior deltoid muscles.
To perform this exercise, sit upright with a resistance band or light dumbbell in one hand. Keep your elbow bent at a 90 degree angle and tucked close to your side. Slowly rotate your arm outward, leading with your forearm, until your hand is pointing behind you. Pause, then bring your arm back to the starting position in a controlled motion. Start with 10-15 reps per side.
2. Face Pulls
The reverse fly movement of face pulls works to strengthen the rear deltoids and rotator cuff muscles of the shoulder. This strengthens the “posterior chain” of the shoulder joint to improve stability from all angles.
To do a face pull, stand holding the middle of a cable or resistance band at shoulder height. Take a wide stance with your feet and knees slightly bent. Pull the cable apart so that it finishes at ear level with your arms straight out in front of you. laggardly return to the starting position in a controlled movement. AIm for 2-3 sets of 12-15 reps.
3. Seated Overhead Presses
While overhead presses target the shoulder joint itself, they are highly effective for building functional shoulder strength when performed properly. The seated position takes stress off the low back and allows for a smoother range of motion.
Sit upright on a bench holding a dumbbell or barbell directly over your head with straight arms. Slowly lower the weight behind your head until your elbows are bent to 90 degrees. Push back to the starting position in a controlled motion. Go light in weight and emphasis form over heavy loads when first learning this exercise.
4. Seated Lateral Raises
Lateral raises work the lateral or side deltoid muscle of the shoulders for rounded and aesthetically-pleasing shoulder definition. They should always be done in a controlled manner to avoid injury.
While seated on a bench, hold a dumbbell in each hand with your palms facing inward toward your body. Keep your arms slightly bent and raise the weights straight out to your sides until parallel to the floor. Maintain a straight back and neck posture throughout. Complete 2-3 sets of 10-15 reps.
5. Bent-Over Raises
Similar to lateral raises but performed bent forward at the waist, bent-over raises further isolate the lateral deltoid muscles while taking stress off the low back.
Hold a dumbbell in each hand with an overhand grip and bend at the hips until your back is nearly parallel to the floor. Raise the weights straight out to each side until they are at shoulder height level. Slowly lower under control. Focus on controlled movement rather than swinging momentum. Do 2-3 sets of 10-15 reps.
6. Rear Delt Flyes
This exercise is a variation of the basic rear delt fly that allows for a greater range of motion. It improves the curve and definition of the rear shoulder area.
Allow your arms to hang down toward the floor beneath you, palms facing each other. Squeeze your shoulder blades together and lift the weights up and back in an arc until your hands are at shoulder level. Pause, then slowly lower under control. Complete 2-3 sets of 10-15 reps.
7. External Rotation with Band
Another effective exercise for prehab and balanced shoulder development is external rotations performed standing up with a mini resistance band or tubing.
Stand on the center of the band with one foot and hold the other end up high at chest level with the same side hand. Keep your elbow tucked against your ribs. Rotate your forearm outward against the band’s resistance until parallel to the floor. Slowly return to the starting position. Repeat for time or reps and switch sides.
8. Shoulder Circles
While light in intensity, shoulder circles are still important for increasing mobility and blood flow in the joint capsule. These can be done daily as part of a warm-up routine.
Stand with your feet hip-width apart and chest tall. Make large, smooth circles forward with straightened arms, going as far as comfortable without compromising form. Then switch directions, making circular motions backwards. Complete 10-15 reps in each direction.
9. Prone Rear Delt Fly
In a similar motion to a basic rear delt fly but performed face-down, this targets the posterior delts from a full range of motion.
Lie flat on your stomach on a bench holding a dumbbell in each hand. Let your arms hang down straight so your palms are facing each other. Squeeze your shoulder blades together and lift both weights up and back in an arcing motion until parallel to the floor. Slowly lower under control. Stick to 2-3 moderate weight sets of 10-15 reps.
10. Farmer’s Walks
While not directly targeting the shoulders, farmer’s walks are an excellent way to build full-body functional strength including the shoulder girdle. They translate well to everyday carrying tasks.
Hold a heavy dumbbell in each hand down by your sides with an overhand grip. Walk forward for a set distance at a normal pace, maintaining straight posture. Focus on gripping the weights without changing hand position. Progress by increasing the weight or distance over time. Aim for 1-2 sets per session.
Those are 10 prime shoulder exercises that provide balanced strengthening for the major movers in and around the joint. Be sure to include a combination of internal/external rotation, pressing, pulling, mobility exercises and more. Follow these tips for best results:
- Begin with lighter weights and focus on perfect form before progressing heavier. Quality over quantity is key for shoulders.
- Perform each exercise through a full yet controlled range of motion without swinging or jerking movements.
- Complete 2-3 sets of 10-15 reps for each exercise, resting 1-2 minutes between sets.
- Include both pushing and pulling motions to maintain balanced musculature.
- Incorporate 2-3 shoulder days per week on non-consecutive days to allow for recovery.
- Add 1-2 sets of rotator cuff strengtheners daily as a warm-up or cool down.
- Stop immediately if you feel any shoulder pain beyond normal muscle fatigue. Re-evaluate your form.
- Consider seeing a physical therapist for deeper rotator cuff or postural assessment if issues persist.
Sticking to a regular shoulder routine is very important as you age to maintain mobility and prevent injuries from daily movements and activities. Prioritize form over loading weight, allow for rest between sets, and always listen to your body. Done properly, these exercises will have your shoulders feeling strong, stable and pain-free for the long run. Now get to working those shoulders for optimal health!