Shoulder Strengthening Exercises for Strong Shoulder Muscles

Effective Shoulder Strengthening Exercises

Shoulders are important muscles to strengthen, as they connect your arms to your body.

You use your shoulder muscles in many exercises that you perform, such as bench press and pull-ups.

I will show you 6 best shoulder exercises. 3 of these exercises are freehand exercises done without weights and the other 3 are weight training exercises for shoulder.

Lets Begin...

Shoulder Exercises without Weights

Shoulder Raise


To do shoulder raises, begin in the standing position with your arms by your side. Raise your shoulders up towards your ears, hold for a brief moment, and then lower your shoulders back down to the starting position. This is one repetition, and you should do 3 sets of 10 repetitions.

Arm Circles

With this exercise you are again standing but this time with your arms straight out from your side at a 90 degree angle to the floor with your palms facing down.

Begin making circles with your arms about one foot in diameter. After 10 seconds, reverse the direction of your circles. Try alternating the direction 10 times, taking a short 30-second break in the middle.

Handstand Push-Ups 


The most strenuous of the non-weight shoulder exercises is the Handstand Push-ups.

To begin, stand with your back against a wall. Bend over and place your hands on the ground. Kick your feet up so you are doing a handstand.

If this is your first time, you may want a spotter to help until you get good at this exercise.

Once you are in the handstand position you want to bend you arms and lower yourself towards the floor.

Make sure to lower yourself slowly and look at the wall the entire time. Press your body back up until your arms are straight again. Do 2-3 sets of 10 repetitions. 

Shoulder Exercises with Weights 

Dumbbell Military Press 


This exercise is like the handstand push-up. First, you want to determine the number of reps you want to perform, then chose the correct amount of weight.

With the correct amount of weight, you will be able to perform all sets and reps while maintaining proper form.

Start in a seated position, preferably on a military bench or something with back support, with your dumbbells sitting on your lap.

Next, raise the dumbbells up until they are directly over your shoulders with your palms facing forward. P

ress the dumbbells up until you arms are fully extended.

Hold that position for brief second then lower your arms until the dumbbells are back into the starting position.

Dumbbell Shrugs 


Again, you want to choose the proper weight for this exercise depending on the sets and reps you want to do.

Start in the standing position with your dumbbells by your side with your palms facing the rear.

Raise your shoulders up towards your ears and hold that position for a moment. Lower your shoulders back down into the starting position.

Side Lateral Raise 


This exercise is similar to the arm circles exercise already mentioned. Start out by choosing the proper weight for the exercise.

You want to be in the standing position with the dumbbells at your side and palms facing inward.

Keeping your arms almost straight with a small bend in the elbow, raise your arms up by your side until your arms make a 90-degree angle to the floor.

Hold that position for a second. Lower your arms back to the starting position.

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