When it comes to building impressive, boulder-like shoulders, targeting all three key areas of the deltoid muscle—anterior (front), lateral (middle), and posterior (rear)—is crucial. As a personal trainer, I’ve seen firsthand how well-rounded shoulder training can lead to incredible improvements in both size and strength.
If you’re ready to sculpt bigger, stronger shoulders that make an impact, these exercises will help you build muscle from every angle. Whether you're a beginner or an experienced lifter, this comprehensive shoulder workout will boost your results.
1. Overhead Barbell Press (Compound Movement)
Why it works: The overhead barbell press is a foundational compound movement that works your entire shoulder complex. It targets the front and middle deltoids and engages your triceps, traps, and core for stability.
How to do it:
- Stand with feet shoulder-width apart.
- Hold the barbell at shoulder height, palms facing forward.
- Engage your core and press the barbell overhead, almost locking your arms out at the top.
- Lower the barbell back down to shoulder height with control.
Tip: Focus on full range of motion and avoid arching your lower back. If you’re new to this movement, start with dumbbells or a machine for lighter load control.
2. Cable Lateral Raises (Middle Deltoid Focus)
Why it works: Lateral raises are one of the best isolation exercises for targeting the middle deltoid, which gives your shoulders their width and that rounded boulder look.
How to do it:
- Stand tall, holding a cable handle in each hand at your sides.
- Slightly bend your elbows and raise the dumbbells outward, keeping your palms facing the floor.
- Stop when your arms are parallel to the ground, then lower them back slowly to the starting position.
Tip: Focus on form, not weight. Lifting too heavy can lead to shoulder strain, and your traps may take over the movement, reducing the effectiveness on the delts.
3. Arnold Press (Anterior and Lateral Deltoids)
Why it works: Named after Arnold Schwarzenegger, the Arnold Press is a variation of the traditional overhead press. It rotates your palms during the lift, which helps engage both the front (anterior) and middle (lateral) deltoids for maximum growth.
How to do it:
- Sit or stand with a dumbbell in each hand, palms facing your shoulders.
- As you press the dumbbells overhead, rotate your palms so they face forward.
- Lower the dumbbells back down in a controlled motion, rotating your palms back toward your body.
Tip: Keep the movement slow and controlled to maximize muscle activation. Avoid using momentum to push the weights up.
4. Rear Delt Flyes (Posterior Deltoid Focus)
Why it works: Building the posterior deltoids is essential for balanced shoulder development. The rear delts help create that rounded, 3D appearance and contribute to better posture by balancing the front and side deltoids.
How to do it:
- Sit on the edge of a bench with a dumbbell in each hand or stand with a slight bend at the hips.
- Keep a neutral spine and hinge at the hips, allowing the dumbbells to hang straight down.
- With a slight bend in the elbows, raise the dumbbells outward and back, squeezing the shoulder blades together.
- Lower back down slowly.
Tip: If you're using a machine for rear delt flyes, ensure you're pulling with your shoulder muscles rather than letting your arms do all the work.
5. Face Pulls (Rear Delts & Upper Traps)
Why it works: Face pulls are an excellent exercise for targeting the rear delts, traps, and the rotator cuff muscles. This exercise helps improve posture by strengthening the posterior shoulder and upper back.
How to do it:
- Attach a rope to a cable machine at upper chest height.
- Hold the rope with both hands, palms facing inward.
- Step back, creating tension on the cable, and pull the rope towards your face, flaring your elbows out wide.
- Squeeze your shoulder blades together at the top, then slowly return to the starting position.
Tip: Focus on squeezing the shoulder blades and avoid using your hands to pull the rope; the movement should come from your shoulders.
6. Upright Rows (Anterior and Lateral Deltoid Focus)
Why it works: Upright rows are a great exercise for developing the anterior and lateral delts, as well as your traps. They can help increase shoulder width and overall mass.
How to do it:
- Stand with a barbell or dumbbells in front of your thighs.
- Keeping the barbell close to your body, pull it straight up towards your chin while keeping your elbows higher than your hands.
- Lower it back down slowly with control.
Tip: Keep the movement smooth and avoid excessive weight. Pulling too high can put unnecessary strain on the shoulder joints, so aim for a controlled lift to just below chin height.
7. Cable Lateral Raises (Middle Deltoid Isolation)
Why it works: Cable lateral raises provide constant tension throughout the movement, which helps fully activate the middle deltoids for a more intense burn and muscle growth.
How to do it:
- Attach a single handle to a low pulley on the cable machine.
- Stand sideways to the machine, grasp the handle with the hand furthest from the machine.
- Raise your arm outward to shoulder height while keeping a slight bend in the elbow.
- Slowly return to the starting position and repeat for desired reps before switching sides.
Tip: Keep your core engaged and avoid leaning into the cable to use momentum.
8. Shrugs (Trap Development)
Why it works: Strong, well-developed traps help give your shoulders a broader, more powerful appearance. Shrugs target the upper traps, which can also add thickness to the upper part of your shoulder region.
How to do it:
- Stand tall with a barbell or dumbbells at your sides.
- Keeping your arms straight, lift your shoulders as high as possible toward your ears, then lower them back down.
- Focus on using your traps, not your arms, to perform the movement.
Tip: Don’t roll your shoulders in circles—just lift and lower with control.
Sample Shoulder Workout for Boulder Shoulders
Here’s a sample workout incorporating these exercises for optimal shoulder development:
- Barbell Overhead Press – 4 sets x 8-10 reps
- Cable Lateral Raise – 3 sets x 12-15 reps
- Arnold Press – 3 sets x 8-10 reps
- Rear Delt Flyes – 3 sets x 12-15 reps
- Face Pulls – 3 sets x 12-15 reps
- Upright Rows – 3 sets x 10-12 reps
- Shrugs – 3 sets x 15 reps
Tips for Shoulder Growth
- Progressive Overload: To grow your shoulders, you need to continuously challenge them with heavier weights or more reps. Gradually increase the load while maintaining good form.
- Form- Over -Weight: Poor form can lead to injury. Don’t be tempted to lift too heavy; control the movement, especially on the eccentric (lowering) phase of each exercise.
- Recovery: Shoulders are involved in a lot of pressing movements, so allow for adequate recovery between workouts. Overtraining the shoulders can lead to injury and hinder growth.
- Warm-Up: Always warm up your shoulders with light weights or resistance bands before your workout to prepare the muscles and prevent injuries.
Building bigger, boulder-like shoulders requires a strategic, well-rounded approach. Incorporate these exercises into your training regimen, focusing on form, consistency, and progressive overload, and you’ll be well on your way to having shoulders that turn heads!
Coach Mitch