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Strong shoulders play a vital role in upper body function, stability, and appearance. Whether you’re aiming to build broad shoulders, improve shoulder joint mobility, or relieve shoulder pain from hours of desk work, the right shoulder workout can make all the difference.
Even without access to a gym, you can still achieve noticeable results by incorporating effective shoulder exercises that target the deltoid muscles, rotator cuff muscles, and other key areas.Â
Here we list down the best shoulder workouts that are simple, efficient, and designed to fit seamlessly into your workday.
How to Warm Up For Your Shoulder Workout
A good starting position before any shoulder workout (or rather any exercise for that matter) is a warm-up. Warming up before doing any shoulder workout is essential to prevent shoulder injuries and prepare the joints, especially if you aim to target muscles.
Start by using gentle movements on your shoulder blades to loosen tension and improve flexibility. For instance, you can perform elastic stretch band pulls, which help activate the rotator cuff muscles.
Stand with your feet shoulder-width apart, holding a stretch band in both hands and slowly pull it apart while keeping your arms at shoulder height. Pair this with arm circles and light shoulder presses to ensure your shoulder muscles are ready for the shoulder exercises ahead.
6 Best Shoulder Exercises
When it comes to the best shoulder exercises, you don’t need a gym to build shoulder muscles or strong shoulders. These shoulder exercises are designed to target key shoulder muscles, making your shoulder training both effective and convenient. Whether you’re aiming to strengthen this vital muscle group or improve mobility, these 6 desk-friendly shoulder workouts have you covered!
Shoulder Rolls
One of the easiest ways to loosen up your shoulder muscles and deltoid muscles while promoting circulation is with shoulder rolls.
For your starting position, you must sit upright with your feet hip-width apart and your arms relaxed by your sides. Slowly rotate your shoulders forward in a circular motion, then reverse the direction. This movement warms up the shoulder blades, improves mobility in the shoulder joint, and relieves tension caused by long periods of sitting.
This may be the easiest and best shoulder workout to start with. Without much effort, you will definitely feel the difference right after.
Seated Shoulder Press
The seated version of the overhead shoulder press is an excellent body-weight alternative to the traditional dumbbell shoulder press. Just like the dumbbell shoulder press, this shoulder exercise can target your anterior deltoid muscle group.
Sit with your back straight and your muscles in the abdominal engaged. Raise your arms to form a 90-degree angle at the elbows, with your palms facing forward. Press your arms upwards until they’re fully extended, then slowly lower them back to the starting position.
This shoulder exercise effectively targets the anterior deltoids, medial delts, and triceps, contributing to shoulder strength training and muscle growth.
Desk Push-Ups
Desk push-ups are versatile and one of the best shoulder workouts that target multiple areas of your shoulder muscles while also engaging your chest, triceps, and core. This simple yet powerful exercise strengthens both the posterior deltoids and the anterior deltoids, making it a great alternative to gym-based movements like the barbell overhead press.
To perform desk push-ups, start by placing your hands on the edge of a sturdy desk, slightly wider than shoulder width, with your palms facing down. Step your feet back until your body forms a straight line from your head to your heels. Your core should remain tight, with your abdominal muscles engaged for stability.
Slowly lower your chest toward the desk, bending your elbows to a 90-degree angle. As you push back up to the starting position, focus on squeezing your rear delts and stabilizing your shoulders for better control and muscle engagement.
This exercise not only works the anterior deltoid but also helps strengthen the posterior deltoid, making it an excellent addition to a balanced shoulder training routine. While the movement primarily focuses on the upper body, it also promotes stability in the shoulder joints, reducing the risk of shoulder injuries over time.
For individuals looking to increase intensity, consider incorporating a light weight or resistance band for added challenge. This adjustment can mimic aspects of gym-based rear delt exercises while still being accessible at your desk. You can also invest in a few desk exercise equipment to take it up a notch.
Desk push-ups are an ideal exercise for enhancing shoulder stability, promoting strength in both the posterior deltoid and anterior deltoid, and improving overall upper body strength. Whether you’re seeking to strengthen your rear delts, survive sitting in an office all day, or incorporate a quick movement into your day, this workout offers an efficient and joint-friendly solution for your shoulder muscles.
Shoulder Blades Squeezes
This is an excellent shoulder workout that targets the rear delts, improves posture, and enhances shoulder stability. This simple yet effective movement primarily works the muscles around the shoulder blades, including the posterior deltoids, helping to counteract the forward rounding caused by prolonged desk work.
To perform this, sit or stand with your back straight and shoulders relaxed. Pinch your shoulder blades together as if trying to hold a pencil between them. Hold the squeeze for 5-10 seconds, then release slowly.
The movement engages the rear delts and strengthens the upper back, promoting better alignment of the shoulder joints and improving posture over time.
While it may seem basic compared to other shoulder exercises like the upright row or barbell overhead press, squeezes are crucial for maintaining healthy shoulder muscles. Incorporating this exercise into your routine can enhance your ability to perform more advanced movements, such as the barbell overhead press, by building the foundational strength and stability required for lifting.
When done consistently, this exercise not only develops your rear delts but also contributes to the overall balance of your shoulder muscle group, making it a key component of a well-rounded training program.
Arm Circles with Resistance
Adding light resistance, such as elastic stretch bands or light weights, can take arm circles to the next level. Extend your arms straight out at shoulder height and perform small, controlled circles, gradually increasing the size of the motion. This exercise activates the posterior deltoids, rotator cuff, and upper arm muscles, making it an excellent addition to your shoulder workout routine.
Lateral Raises
The lateral raise is one of the best shoulder exercises, within dumbbell shoulder exercises, designed to specifically target the lateral delts. This exercise not only helps you achieve that coveted “boulder shoulder” look but also improves overall shoulder stability and balance, complementing more compound movements like the dumbbell front raise and the dumbbell upright row.
To perform a proper lateral raise, begin by standing or sitting upright, holding a lightweight in each hand with your arms by your sides. With your palms facing inward and a slight bend in your elbows, slowly raise both dumbbells to shoulder height, keeping the movement controlled and focused. At the top, pause briefly before slowly lowering the weights back to the starting position.
It’s important to avoid swinging the weights or using momentum, as this diminishes the effectiveness of the lateral raise exercise.
For variety, you can try the dumbbell front raise, which shifts the focus to the anterior deltoids, or perform a one-arm lateral raise to ensure each shoulder is working independently, helping to address any imbalances in strength. Combining the lateral raise with other dumbbell shoulder exercises, such as the dumbbell upright row, creates a comprehensive shoulder training routine that develops all areas of the shoulder muscles and helps build boulder shoulders.
While the lateral raise primarily works the lateral delts, it also engages the anterior delts and posterior delts to a lesser extent, making them a well-rounded addition to your upper body workout. They also help strengthen your upper arms.
These raises are a perfect accessory exercise for building strong shoulders, especially when paired with other movements like upright rows and presses. Whether you’re aiming to sculpt your shoulders or improve your joint stability, lateral raises are an essential part of any shoulder workout.
Are 3 Shoulder Exercises Enough?
For most people, three focused exercises are sufficient to train shoulders effectively, especially if they target different parts of the shoulder anatomy. A combination of the dumbbell lateral raise, barbell upright row, and dumbbell push press can provide a well-rounded routine.
However, if your goal is to build boulder shoulders, adding variety and volume to your shoulder training will deliver better results.
What is the Most Effective Shoulder Exercise?
The overhead shoulder press is often considered the gold standard of shoulder exercises. Whether performed as a seated barbell press or a dumbbell shoulder press, this movement targets multiple areas, including the deltoid muscles, upper arms, and rotator cuff muscles. It’s a comprehensive exercise that builds shoulder stability, strength, and size.
What Exercise Works All 3 Shoulder Muscles?
The barbell upright row is one of the few movements that targets all three parts of the deltoid muscle—anterior delts, medial delts, and posterior deltoids.
Using an overhand grip, hold the barbell at hip level with your hands at shoulder width. Pull the bar upward along your torso until it reaches your chest, then slowly lower it back to the starting position. This exercise also engages the shoulder blade and traps, offering a complete shoulder workout.
How Can I Grow My Shoulders Fast?
Growing your shoulders quickly requires a combination of consistency, proper exercise selection, and good nutrition.
Focus on performing exercises that target all three heads of the deltoid muscle—front, middle, and rear—through a mix of strength-building and mobility movements. Consistency is key, so aim to incorporate shoulder exercises into your routine at least three times a week. Pair your efforts with a protein-rich diet to support muscle growth and recovery.
Even desk workouts can contribute to noticeable progress when performed regularly.
What’s an Easy Shoulder Workout for the Shoulder Joint?
For a simple, joint-friendly exercise, try pendulum swings. Stand with one hand on your desk for support and let the other arm hang loosely. Use gentle, circular motions to move your arm, engaging the rotator cuff and shoulder joints.
This low-impact exercise promotes mobility, reduces stiffness, and improves circulation in the shoulder joint, making it perfect for beginners or those with shoulder injuries.
Final Note
An effective shoulder workout, even done at your desk, is a great way to build shoulder muscle, prevent shoulder pain, and stay active during long workdays. By including these best shoulder exercises in your routine, you can enhance shoulder strength training, improve mobility, and support overall upper body workout goals—all without ever leaving your desk.
