The Cold Shoulder: Get Noticed with these Shoulder Exercises

There are many workout routines that can help you build shoulder muscles, but here’s a sample routine you can try:

Shoulder Exercises

Standing Barbell Military Press: 4 sets of 8-10 reps

Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps

Dumbbell Lateral Raise: 3 sets of 12-15 reps

Cable Face Pull: 3 sets of 12-15 reps

Bent Over Dumbbell Reverse Fly: 3 sets of 12-15 reps

Barbell Shrugs: 3 sets of 12-15 reps

shoulder exercises - get noticed

Building Boulder Shoulders

To build bigger shoulders at the gym, you should focus on a combination of exercises that target all three heads of the deltoids: the anterior, medial, and posterior heads. Here are some tips and exercises to help you build bigger shoulders:

Focus on progressive overload

This means gradually increasing the weight you use for your exercises over time. This helps to create a stimulus for muscle growth.

Use compound exercises

Compound exercises like the standing barbell military press and seated dumbbell shoulder press work multiple muscle groups at once, which can help you build bigger shoulders more efficiently.

Include isolation exercises

Isolation exercises like the lateral raise and front raise can help to target specific areas of the shoulder muscles and can help you to achieve a more balanced and defined look.

Vary your rep ranges

Use different rep ranges to stimulate muscle growth. For example, using heavier weights for lower reps (6-8) can help to build strength, while using lighter weights for higher reps (12-15) can help to build muscle endurance.

Don’t forget about the rear delts

Many people neglect the rear delts, which can lead to imbalances and poor posture. Exercises like the bent-over dumbbell reverse fly and cable face pull can help to strengthen the rear delts.


It’s important to note that while shoulder exercises are important, it’s equally important to focus on proper form and technique, progressive overload, and adequate recovery time between workouts. Also, make sure to warm up properly before starting your workout to avoid injury.

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