{"id":2075,"date":"2025-02-18T03:28:41","date_gmt":"2025-02-17T16:28:41","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/12-best-exercises-for-building-shoulder-mass.html"},"modified":"2025-02-18T03:28:41","modified_gmt":"2025-02-17T16:28:41","slug":"12-best-exercises-for-building-shoulder-mass","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/12-best-exercises-for-building-shoulder-mass.html","title":{"rendered":"12 Best Exercises for Building Shoulder Mass"},"content":{"rendered":"<p>If you want to target your shoulders in your workouts, there are a few things you should keep in mind, especially if you want to build mass. First, take care of your joints and be mindful of anything that might be limiting your shoulder mobility, like muscle tightness.<\/p>\n<p>\u201cWhen you have limitations in your range of motion, you place stress on your joints and assisting muscles,\u201d says Beachbody fitness expert Cody Braun. \u201cThat usually leads to pain or injuries.\u201d The solution, he says, is to stretch and foam-roll\u00a0the tissues that are holding you back before you work out. Likely culprits include the chest, upper back, and lats.<\/p>\n<p>Next, don\u2019t shy away from longer workouts. The shoulders are complex, so they require a lot of movements to build them up. Braun explains that hypertrophy (muscle growth) is characterized by volume and intensity. To shock your shoulders into expansion, you might want to add a few more sets to your routine to really help you bulk up.<\/p>\n<p>Below are 12 of the best shoulder exercises to build mass, selected from some of the most effective workouts on Beachbody On Demand. Mix a few of these moves into your routine each week for deltoids that will leave you no choice but to show them off.<\/p>\n<h2>1. Overhead Press<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565809890001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>The Master\u2019s Hammer and Chisel\u00a0\u2013 Hammer Power<\/p>\n<p>Benefits:\u00a0In one move, you can work the front part of the deltoid in conjunction with the triceps, while placing minimal stress on the shoulder joint.<\/p>\n<p>\u2022 Stand tall with your feet shoulder-width apart, holding two heavy dumbbells at shoulder height, palms facing each other.<\/p>\n<p>\u2022 Keeping your elbows in, slowly press the dumbbells upward until your arms are straight.<\/p>\n<p>\u2022 Lower your hands back to your shoulders and repeat.<\/p>\n<h2>2. Standing Lateral Raise<\/h2>\n<p><iframe title=\"How to Do Lateral Raises With Amoila Cesar | 645\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/IVbr0Gvd6aA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Benefits:\u00a0Directly builds and strengthens the side part of your deltoid.<\/p>\n<p>\u2022\u00a0Stand tall with your feet hip-width apart, holding two medium to light dumbbells at your sides, palms facing you.<\/p>\n<p>\u2022 With a slight bend in your arms, raise your arms directly out to the sides, palms down, until your arms are parallel to the floor.<\/p>\n<p>\u2022 Pause, slowly reverse the move, and repeat.<\/p>\n<h2>3. Alternating Shoulder Press<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565799413001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0INSANITY: The Asylum\u00a0\u2013 Strength<\/p>\n<p>Benefits:\u00a0The alternating pattern adds increases the time your muscles spend under tension\u2014a proven factor in muscle growth.<\/p>\n<p>\u2022 Stand tall with your feet shoulder-width apart, then step one foot slightly forward in a staggered stance. Hold two medium to heavy dumbbells at shoulder height, palms facing forward.<\/p>\n<p>\u2022 Press the weight in your right hand fully overhead.<\/p>\n<p>\u2022 Lower the weight and repeat the movement on your left.<\/p>\n<p>\u2022 Continue alternating sides.<\/p>\n<h2>4. Monkey Pump<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565823186001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>P90X3\u00a0\u2013 Incinerator<\/p>\n<p>Benefits:\u00a0This one move allows you to challenge the entire shoulder muscle, including the rotator cuffs, which stabilize the joint and help maintain its health.<\/p>\n<p>\u2022\u00a0Stand tall in a staggered stance, holding two light dumbbells.<\/p>\n<p>\u2022 Hold the weights up so your upper arms are in line with your shoulders, and your elbows are bent to form a 90 degree angle, palms facing the floor. This is the starting position.<\/p>\n<p>\u2022 Without lowering your upper arms, rotate your forearms up, creating a goal post position.<\/p>\n<p>\u2022 Bring your elbows and forearms as close together as possible in front of you.<\/p>\n<p>\u2022 Return to the goal post position.<\/p>\n<p>\u2022 Press the dumbbells overhead.<\/p>\n<p>\u2022 Return to the goal post position, then back to the starting position and repeat.<\/p>\n<h2>5. Band Military Press<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565809891001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Appears in:\u00a0<strong data-redactor-tag=\"strong\">The Master\u2019s Hammer and Chisel\u00a0\u2013 Max Hammer Strength<\/strong><\/p>\n<p>Benefits:\u00a0This works the shoulders with accommodating resistance, meaning you work through an entire range of motion where the movement is easier at some points, and more difficult at other points.<\/p>\n<p>\u2022\u00a0Hold the handles of a\u00a0resistance band\u00a0and assume a shoulder-width stance, using both feet to stand on the center of the band to secure it.<\/p>\n<p><strong data-redactor-tag=\"strong\">\u2022\u00a0<\/strong>Raise your hands to the side of your shoulders, palms facing forward.<\/p>\n<p>\u2022 Press the handles upward until your arms are straight.<\/p>\n<p>\u2022 Lower your hands back to your shoulders and repeat.<\/p>\n<p>\u2022 Too tough? Try the move in a lunge position with just one foot on the band.<\/p>\n<h2>6. Reverse Fly on Bench<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6326345338112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Benefits:\u00a0Directly builds and strengthens the back part of the deltoid.<\/p>\n<p>\u2022 Sit on an exercise bench holding two light dumbbells.<\/p>\n<p>\u2022 Lean forward about 45 degrees keeping your back flat, allowing the weights to hang down towards the floor to the outside of your feet, palms facing in.<\/p>\n<p>\u2022 Keeping your torso still, slowly raise the dumbbells directly out to the sides until your arms are parallel to the floor, squeezing your rear deltoids and mid-back at the top of the move.<\/p>\n<p>\u2022 Slowly reverse the move and repeat.<\/p>\n<h2>7. Deep Swimmer\u2019s Press<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565799415001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>P90X\u00a0\u2013 Shoulders and Arms<\/p>\n<p>Benefits:\u00a0This move works the entire deltoid muscle through its maximal range of motion.<\/p>\n<p>\u2022\u00a0Stand tall with your feet hip-width apart, holding two medium-weight dumbbells. Arms should rest straight at your sides, palms facing forward.<\/p>\n<p>\u2022 Keeping your elbows close to your sides, curl the weights up until your elbows are at 90 degrees. This is your starting position.<\/p>\n<p>\u2022 In one smooth movement, curl the weights up towards your shoulders, then press them overhead, turning your hands so your palms face forward as you reach the top of the movement.<\/p>\n<p>\u2022 Reverse the move, lowering the weights under control as you turn your palms back to facing your body, and finishing in the half-curl, palms-up, staring position. Repeat.<\/p>\n<h2>8. Seated Military Press<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5582464355001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>The Master\u2019s Hammer and Chisel\u00a0\u2013 Max Hammer Strength<\/p>\n<p>Benefits:\u00a0This move prevents swaying or dipping the torso as you work the shoulders while using the heaviest possible weight.<\/p>\n<p>\u2022 Adjust an incline bench so the back is vertical and sit on the seat, holding two heavy\u00a0dumbbells at shoulder height, palms facing forward. (Here\u2019s a guide to help you figure out how heavy you should lift.)<\/p>\n<p>\u2022 Slowly press the dumbbells upward until your arms are straight.<\/p>\n<p>\u2022 Lower your hands back to your shoulders and repeat.<\/p>\n<h2><strong>9. Anterior Deltoid Raise<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565879337001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>21 Day Fix\u00a0\u2013 Upper Fix<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:\u00a0<\/strong>Targeting the front head of the deltoid, the anterior deltoid raise helps to build the strength necessary to lift objects in front of you.<\/p>\n<ul>\n<li>Stand with you feet hip-width apart, holding a dumbbell in each hand with your arms at your side.<\/li>\n<li>Keeping your arms straight, lift the weights up directly in front of you to shoulder height with your palms facing each other.<\/li>\n<li>Lower back down and repeat.<\/li>\n<\/ul>\n<h2><strong>10. Callahan Press<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565861119001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>P90X2\u00a0\u2013 Chest, Shoulder, and Tris<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:\u00a0<\/strong>A total-shoulder move, the Callahan press hits all three heads of the deltoid.<\/p>\n<ul>\n<li>Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise your arms out to your sides with your elbows bent at 90 degrees. Your upper arms should be in line with your shoulders, and your hands should point toward the ceiling. This is the starting position.<\/li>\n<li>Bring your forearms in front of you and turn your palms in toward your face. Then reverse the movement to return to the starting position.<\/li>\n<li>Press the weights directly above your shoulders, and then reverse the movement to return to the starting position. That\u2019s one rep.<\/li>\n<\/ul>\n<h2>11. Post Delt Fly<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565799414001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0The Master\u2019s Hammer and Chisel\u00a0\u2013 Iso Speed Hammer<\/p>\n<p>Benefits:\u00a0This move stresses the back part of the deltoid, which supports good posture, strength and shoulder alignment.<\/p>\n<p>\u2022 Hold the handles of a\u00a0resistance band\u00a0and assume a shoulder width stance, using both feet to stand on the center of the band to secure it.<\/p>\n<p>\u2022 Exchange handles between your two hands so that the bands cross.<\/p>\n<p>\u2022 Bend your knees slightly and fold forward until your torso is almost parallel to the floor and your back is flat. (If necessary, spread your feet wider to create more tension on the band.)<\/p>\n<p>\u2022 Keeping your torso still, raise the handles as far as possible directly out to your sides, with the back of your hands facing the ceiling.<\/p>\n<p>\u2022 Lower the handles fully, and repeat.<\/p>\n<h2><strong>12. Seated Two-Angle Shoulder Fly<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565809892001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Appears in:\u00a0P90X\u2013 Shoulder and Arms<\/p>\n<p class=\"p1\"><span class=\"s1\">Benefits:\u00a0This exercise targets both your shoulders and your upper back, helping you build a slimmer, stronger V-shaped torso.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022\u00a0Sit\u00a0up straight, holding a pair of dumbbells at arm\u2019s length by your sides. This is the starting position.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022\u00a0Keeping your elbows slightly bent and your palms facing down, raise the dumbbells out to your sides until your arms are parallel to the floor.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022 Lower them back to the starting position, and then hinge forward until your torso forms a 45-degree angle with the floor.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022 Keeping your back flat, core braced, and a slight bend in your elbows, squeeze your shoulder blades together as you raise the dumbbells out to your sides, stopping when your arms are parallel to the floor.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022 Lower the weights and return to the starting position.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u2022 Continue alternating between the high and low positions with each rep.<\/span><\/p>\n<h2><strong>Shoulder Anatomy<\/strong><\/h2>\n<p>Your shoulders are your most mobile joint, capable of moving in virtually any direction. The deltoid muscle \u2014 the focus of the shoulder exercises below \u2014 controls most of that movement.<\/p>\n<\/p>\n<p>The deltoid has three sections: the\u00a0anterior,\u00a0or front deltoid, is primarily responsible for raising your arm up and in front of you. The lateral deltoid, does the same thing directly out to your side, and the\u00a0posterior,\u00a0or rear deltoid, moves your arm behind you primarily in the horizontal position, and lifts it to the side when you\u2019re lying on your stomach.<\/p>\n<p>Inside the shoulder joint are four smaller muscles, collectively known as the\u00a0rotator cuff,\u00a0which stabilize your shoulders throughout it\u2019s extensive range of motion. Though hard to see, these smaller muscles\u2014which sport science-fictiony names like the\u00a0infraspinatus\u00a0and\u00a0teres minor\u2014are essential for shoulder health: just consider how many times you\u2019ve heard the words \u201ctorn rotator cuff\u201d and \u201cout for the season\u201d in the same sentence on ESPN.<\/p>\n<p>Typically the shoulder muscles, large and small, work together with the muscles around your scapulae, or shoulder blades\u2014to create smooth, painless arm movement.<\/p>\n<h2><strong>What to Eat to Build Muscle and Develop Your Delts<\/strong><\/h2>\n<p>Before your jump into any bodybuilding workout, remember that exercise is only half the battle in building muscle. The other half \u2014 recovery \u2014 happens outside the gym, while you sleep, stretch, and eat. Without the right kinds of protein, carbs, and healthy fats, all your shoulder-building efforts will be for naught. The Beachbody Performance Line can help you get you the right combination of nutrients after your workouts, promoting the recovery process so you can build the most muscle in the most efficient way.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to target your shoulders in your workouts, there are a few things you should keep in mind, especially if you want to build mass. First, take care of your joints and be mindful of anything that might be limiting your shoulder mobility, like muscle tightness. \u201cWhen you have limitations in your range [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2077,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[17],"class_list":["post-2075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2075","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2075"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2075\/revisions"}],"predecessor-version":[{"id":2078,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2075\/revisions\/2078"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2077"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}