May 11, 2025

Aarushi Bhadury

Shoulder Exercises You Should Do For Defined Shoulders

​Overhead Press (Barbell or Dumbbell)​

This is a main exercise where you push weight straight up over your head. It works all parts of your shoulder muscles and also the muscles on the top of your back and the back of your arms. It makes your whole shoulder stronger and bigger.

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​Lateral Raises (Dumbbell or Cable)​

This exercise mainly works the side part of your shoulder. It's important for making your shoulders look wider, like they have caps on them. Lift the weights slowly, leading with your elbows.

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​Front Raises (Dumbbell or Cable)​

This exercise focuses on the front part of your shoulder. It helps make the front of your shoulders stronger and more rounded.

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​Rear Delt Flyes (Dumbbell, Cable, or Machine)​

People often forget this one, but it works the back part of your shoulder. This is important for healthy shoulders and making them look well-rounded. It also helps you stand up straighter.

Credit: Canva

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​Dumbbell​

This is like the overhead press but you twist your wrists as you lift. This little twist makes all parts of your shoulder muscles work even more throughout the whole movement.

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​Face Pulls​

This is a great exercise for the back of your shoulders, the top of your back, and the small muscles around your shoulder joint. It helps keep your shoulders healthy and stable, makes you stand taller, especially if you sit a lot.

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​Scapular Retractions​

This isn't exactly a shoulder muscle exercise, but it's important. You squeeze your shoulder blades together. This helps keep your shoulders stable, stops injuries, and works the upper back muscles that support your shoulders.

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​Incline Dumbbell Front Raises​

Doing front raises while leaning back on a bench changes the angle a bit. This can help work the front of your shoulder in a slightly different way, which can help it grow better.

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​Cable Lateral Raises​

When you lean away from the cable machine while doing side raises, it makes the exercise harder and keeps tension on the side of your shoulder throughout the whole movement.

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​Rotator Cuff Exercises​

These exercises are really important for keeping your shoulder joint healthy and strong. They work the small muscles around your shoulder that help prevent injuries and make your shoulder work properly. Use light weights or resistance bands and move slowly.

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