Shoulder workout - Effective shoulder exercises
Exercising the shoulders is important for building a strong and stable upper body. The shoulders play a crucial role in our posture and can help prevent neck and back injuries.
By training the shoulders regularly, we can increase mobility, stability and performance both in training and everyday activities. Here we present 6 shoulder exercises you can add to your workout routine.
6 effective shoulder exercises
Here we showcase different shoulder exercises that focus on both back and front shoulders to help you build a balanced and strong upper body.
Dumbbell Overhead Press:
Stand with your feet shoulder-width apart and a dumbbell in each hand at your shoulders.
Raise the dumbbells overhead by extending your arms.
Then lower the dumbbells back to shoulder height in a controlled manner.
Do 3 sets of 10-12 repetitions.
Lateral lift with dumbbells
Stand with a dumbbell in each hand, arms straight down and palms facing the body.
Raise the dumbbells to the side until your arms are in line with your shoulders.
Lower the dumbbells back to the starting position in a controlled manner.
Perform 3 sets of 12-15 repetitions.
Upright Rows with bar or dumbbells
Stand with a bar or dumbbells in front of you, arms straight down and palms facing the body.
Lift the weight towards the chin by bending the arms at the elbows.
Controlledly lower the weight back to the starting position.
Do 3 sets of 10-12 repetitions.
Arnold Press
Sit or stand with dumbbells in each hand by your shoulders and palms facing your body.
Raise the dumbbells overhead and rotate your wrists so that your palms face away from your body in the top position.
Lower the dumbbells back to the starting position in a controlled manner.
Do 3 sets of 10-12 repetitions.
Reverse flyes with dumbbells
Stand straight and upright with a dumbbell in each hand, and with a weight that you can control well.
Lean forward with your upper body. Either standing, or with an inclined bench.
Pull the dumbbells up in a controlled movement path, going as high as possible. Then at the end "squeeze" the shoulder blades together and feel the contact.
Finally, after 1 second of muscle contact in the top position, you return slowly and controlled back to the starting position.
Do 3 sets of 10 repetitions.
Reverse flyes are a shoulder exercise that trains the back of the shoulders and is best performed with good technique, more repetitions and with slightly lighter weights.
Prone Y raises
Lie on a bench with your stomach down and a dumbbell in each hand.
Raise your arms forward and up, forming a "Y" with your body.
Hold the top position for a few seconds and then lower your arms in a controlled manner.
Do 3 sets of 12-15 repetitions.
More upper body workouts
If you like this type of training, don't miss our other upper body workouts! You can, for example, find exercises to train your back, train your arms, or why not take part in a training program for the gym?
Related articles
Stories / Training
Core workout – Effective core exercises
Effective core workout with exercises to work out your core.
Read moreStories / Training
Gym workout plan - 4 day split
Join our gym training program - designed with a 4 day workout split.
Read moreStories / Training
Back workout – Effective back exercises for the gym & at home
We will go through lots of great back exercises that you can do at the gym and also a good session to exercise your back at home.
Read moreStories / Training
Arm workout at home - 10 great arm exercises
Exercising your arms at home is both simple, time-saving and effective. There are so many challenging arm exercises you can do at home.
Read more