There’s a reason for the expression “You’re carrying a lot on your shoulders.” Because when you must carry a heavy load for an extended period, your shoulders are the part of your body that’s best up to the challenge. (Not that anyone ever wants to carry a heavy load for an extended period—but it’s good to know you’re capable if you have to!)
Strong shoulders are important for all kinds of daily activities, not only for lifting and carrying but also when you have to reach or pull. You use your shoulders in pretty much any athletic pursuit as well, particularly if you’re a swimmer, basketball player, or volleyball player, as all three of these sports require extensive, fast arm movement. Your shoulder joints can be prone to injury as you get older, but building and maintaining muscle around these joints will help prevent injury.
Shoulders also serve an important function in the way you carry your body throughout your day. Without strong shoulders, you’ll have trouble standing up straight with good posture. Weak shoulders, and the poor posture associated with them, can lead to back or neck pain and can even set you up for injury.
Moreover, having strong shoulders and good posture just makes you look better—and when you look better, you have more confidence in everything you do.
Ready to build stronger shoulders?
Here are the best exercises to target these muscles:
Overhead Press
This compound exercise (meaning it targets more than one muscle group) not only works your shoulders but also works your triceps and upper back.
1. Using dumbbells, a barbell, or kettlebells, hold the weight at shoulder level with your palms facing outward and your feet shoulder width apart. 2. Press the weight overhead until your arms are fully extended. As you lift, keep your core and glutes engaged to stabilize your body. 3. Lower the weight back down to your starting position.
Lateral Raises
Also known as side raises, lateral raises target the side of the shoulders.
1. Using dumbbells or a resistance band, begin with your arms down by your sides and palms facing inward. Your feet should be shoulder width apart. 2. Lift your arms up at your sides until both arms are parallel to the floor. You should keep your elbows bent slightly to avoid straining your shoulder. 3. Lower your arms back to the starting position.
Front Raises
Like lateral raises, front raises can be done with dumbbells or resistance bands. They target the front of your shoulders as opposed to the sides.
1. Begin with your arms down by your sides and palms facing your body while you hold the dumbbells or resistance band. Your feet should be shoulder width apart. 2. Raise your arms forward in front of you until your arms are parallel to the ground. Be sure you keep your arms straight and your wrist neutral. 3. Lower your arms back to starting position. You can do both arms at once or focus on one arm at a time.
Upright Rows
The upright row targets your shoulders as well as your upper back and traps. While you might prefer to perform a row with a cable machine, it’s even more efficient to perform it with a barbell or dumbbells.
1. Start with your arms down and gripping the weight with your palms facing inward. Your feet should be planted slightly closer than shoulder width apart. 2. Draw the weight up toward your chin, keeping your elbows pointed out as you lift. Focus on using strength in your shoulders, not momentum, to perform the movement. 3. Lower the weight back down to the starting position.
Push-Ups
This classic calisthenic is a compound exercise targeting the chest, triceps, and shoulders. If it’s been a while since you’ve done a push-up, focus on good form. If you need to, you can modify by bringing your hands closer together or resting on your knees instead of your feet.
1. Begin in a plank position with your hands planted on the floor, shoulder width apart. 2. Keep your spine neutral as you bend your elbows and lower your body to the floor. Avoid letting your elbows flare out to the side—instead, your elbows should be at a 45-degree angle parallel to your body. 3. Once you’ve lowered your body as close to the floor as possible, push yourself back up to the starting position.
