5 best moves for bigger and stronger shoulders
Want to add size and strength to your shoulders? These five new moves will help you build bigger, broader shoulders that make a massive difference to your physique, says NBP’s Joe Warner
Shoulders are one of the most important muscle groups for creating an impressive upper body. Strong, well-developed shoulders give you that wide, powerful look and are critical for completing a balanced and athletic physique.
But if you’ve been sticking to the same old shoulder exercises and aren’t seeing the results you want, it’s time to shake up your routine. By adding fresh moves that target different angles of the delts, you’ll activate more muscle fibres, prevent overuse injuries, and start seeing real growth.
We’ve identified five highly effective but often underused shoulder exercises that are perfect for building strength and size. These moves hit all three heads of the shoulder – the front, side, and rear delts – so you’ll create a well-rounded, powerful look. Let’s dive into the five best new shoulder exercises that will help you develop a bigger, stronger upper body.
1. Arnold Press
The Arnold Press is a variation of the traditional overhead press, but it hits the shoulders differently by incorporating a rotation movement. This adds extra activation for the front and side delts, making it a fantastic all-rounder for shoulder development.
- How to do it: Start by holding two dumbbells at shoulder height, palms facing you. As you press the dumbbells overhead, rotate your wrists so that your palms face forward at the top of the movement. Lower back down, reversing the rotation.
- Why it works: The rotation ensures all parts of the delts are engaged, and the pressing action helps build strength and muscle mass in the shoulders.
- Sets/Reps: 4 sets of 8-12 reps.
2. Z-Press
This seated shoulder press variation forces you to use strict form and places huge demands on your core as well as your shoulders. The Z-Press eliminates momentum, meaning your shoulders have to do all the work.
- How to do it: Sit on the floor with your legs extended in front of you, holding a barbell or dumbbells at shoulder height. Press the weight overhead, keeping your core tight and resisting the urge to lean back.
- Why it works: By sitting on the floor, your core and upper back have to stabilise your body, which means more effort for the shoulders and a stronger focus on pure pressing power.
- Sets/Reps: 4 sets of 6-10 reps.
3. Cable Lateral Raise
While dumbbell lateral raises are a staple for shoulder training, using cables instead of free weights provides constant tension throughout the movement, helping you better target the side delts.
- How to do it: Attach a D-handle to the lowest pulley and stand with your side to the machine. Hold the handle with one hand and raise your arm out to the side, keeping a slight bend in your elbow. Stop when your arm is parallel to the floor, then slowly lower back down.
- Why it works: Cables provide consistent resistance, making it easier to control the movement and keep tension on the muscle throughout the entire range of motion, which is key for building bigger side delts.
- Sets/Reps: 3 sets of 12-15 reps per side.
4. Face Pull
The face pull is a highly underrated exercise for building up the rear delts, a muscle group often neglected in typical shoulder routines. Strengthening the rear delts not only improves your shoulder size but also enhances posture and shoulder stability.
- How to do it: Set a rope attachment to a high pulley. Grab the ends of the rope with an overhand grip, and pull it towards your face while flaring your elbows out. Squeeze your rear delts at the peak of the movement, then return to the start.
- Why it works: This movement is fantastic for targeting the rear delts and upper back, which is essential for achieving a balanced, broader shoulder look.
- Sets/Reps: 4 sets of 10-12 reps.
5. Dumbbell Armpit Row
A lesser-known variation of the upright row, the dumbbell armpit row is an excellent exercise for hitting both the traps and shoulders while reducing the risk of shoulder impingement, which can occur with traditional upright rows.
- How to do it: Hold a pair of dumbbells by your sides. Pull the dumbbells upward, aiming to bring them toward your armpits. Keep your elbows flared out to the sides and lift until your upper arms are parallel to the floor, then lower back down.
- Why it works: This movement shifts more emphasis onto the side delts while taking stress off the shoulder joints, making it a safer option than traditional upright rows for building size in the shoulders.
- Sets/Reps: 3 sets of 10-12 reps.