The best shoulder exercises: we have a complete list with videos for you!

In the next part of our series focusing on the best exercises for each muscle area, we'll take a look at the shoulders. Broad shoulders add a lot to the overall aesthetics of the physique, so it definitely doesn't pay to forget about them or neglect them. So what exercises are worth including in your training plan? We have prepared 8 of the best ones for you!

Push-ups with one-armed push-ups

How else to start than with the absolute basics. Single-arm push-ups are a very useful and complex exercise that will perfectly engage your front and middle delts in particular. You can come across countless variations of this exercise, and we'll cover some of them further in our article as well. Since you only need a bench and single-arm bands for this exercise, you can easily do it in any gym.

Correct execution

Especially for beginners, it's best to do the push-ups with the one-handed push-ups with your back supported. Adjust the backrest of the bench so that you can lean on it comfortably (so not at 90 degrees). However, if you are leaning too far back during the exercise, you will engage your pectoral muscles more, which is not desirable in this case. At the bottom, the one-armed should be about level with your nose. Contract your shoulders to smoothly lift the one-arms above your head in a straight line. There is no need to extend the arms at the elbows in the upper phase, as the shoulders would no longer be in tension in that case, but you should bring the extension closer.

What to watch out for

One of the most common mistakes is insufficient range of motion. This manifests itself either by not letting the one-armed arms come down to nose level in the down phase, or by notin the upper phase, you stop the movement when your arms are still quite bent. This is mainly related to an improperly chosen load, which will not allow you to perform the exercise technically correctly.

Pull-ups on the pulley

The overhead press is an exercise that most people are very familiar with. It will allow you to target the mid delts perfectly and according to many people, it is the best exercise ever for big shoulders. In addition to the pulley, you can also do the arm curl with one-armed dumbbells or on a special machine. However, we consider the pulley to be the best option, as it puts pressure on the shoulders throughout the entire movement (which cannot be said for the one-arms).

Correct execution

You can stand upright to the pulley, or you can hold onto the pulley tower with your other hand and lean slightly away from it. This will allow you to lift the pulley at a greater angle and achieve a greater range of motion. Bend your arm slightly at the elbow and pull the pulley up to shoulder level in a smooth motion.

What to watch out for

For this exercise, choose a lighter weight that you can perform technically correctly. It is a common mistake for people to help themselves by moving their torso, swinging or shrugging their shoulders. But all these movements engage different muscle groups, which is obviously wrong.

Arnold's pushes

One popular variation of the classic one-arm push-ups is the so-called Arnold push-ups. The difference with conventional push-ups is that during the movement, theThe palms of the hands are pulled out, creating pressure on more parts of the shoulders.

Correct execution

Arnold push-ups can be done with or without a backrest. In the bottom phase, the hands are turned with the palms facing the body, so they are also positioned more in front of the body than they are in normal push-ups. However, during the upward movement, the hands are rotated towards the body, i.e. in the same position as in the classic one-handed push-ups. During the downward movement, the hands need to be turned again with the palm facing the body.

What to watch out for

The most common mistakes are basically the same as with normal push-ups. However, we recommend using a lighter weight for Arnold push-ups as they are more technically demanding. There is therefore a greater risk of unknowingly helping yourself by, for example, rocking your body.

Axis to chin pulls

Pulling the axle to the chin is a very useful exercise, but it's also very easy to get wrong. Therefore, you need to put a lot of emphasis on proper technique and not focus too much on how heavy a barbell you are lifting. For a better grip, we recommend choosing the ez axis. Thanks to its curvature, you can rotate your arms better, which will make the whole movement easier. Similarly, you can perform the exercise on the bottom pulley, where again we recommend choosing a handle with a slight curve.

Correct execution

Grip the axle at about shoulder width. However, you can choose a slightly wider or narrower grip depending on what suits you. In a smooth motion, pull the handle to your chin as if someone were attaching strings to your elbows and lifting them up. It is possible to have your elbows on your shoulders at the top. However, if you feel any discomfort at this stage, raise your elbows only to shoulder level. Then lower the barbell down in a controlled manner.

What to watch out for

When pulling the dumbbell up, make sure it is close to your body at all times. Uncontrolled lowering of the dumbbell down or insufficient range of motion is also a common mistake.

Reaching for the machine

The machine deadlift is a good alternative to the pulley deadlift we covered at the beginning of this article. The muscles involved are the same in this case, however some people find special machines suit them a little more. Therefore, it is not bad to try something new from time to time and alternate between the two. In addition, using a machine is suitable, for example, if you have already done the exercises before.after previous exercises, because machines usually do not allow you to change the path of movement and make the exercise easier.

Correct execution

Sit on the machine and hold the handles. Adjust the backrest and seat so that you are at shoulder level at the top of the exercise. Lift the weight in a smooth motion and lower it down in a controlled manner. The path of your movement will generally be determined by the machine, so it will not allow you to alter it in any way. This makes the exercise easier, especially for beginners.

What to watch out for

Since machines won't allow you to make the exercise much easier, the most common mistake is not having enough range of motion. This can stem from both too much load and a poorly adjusted support.

Military press

The military press is an exercise very similar to the one-armed push-ups. The difference, however, is that the military press is performed with an axle and usually standing. It is therefore a great exercise for developing strength. Of course, there is also a variation in the multi-press that offers you a controlled path of movement and less risk of the barbell falling off. However, for better mid-body involvement, we recommend performing the exercise with free weight.

Correct execution

The starting position is standing with the dumbbell placed (clasped) on your chest. By contracting your shoulder muscles, smoothly lift the dumbbell above your head (it is recommended to tilt your head back slightly to avoid knocking your teeth out with the axle). Then lower the dumbbell to the starting position in a controlled manner. For proper execution, your legs, glutes, and midsection need to be strengthened. Otherwise, lifting the dumbbell could very easily make you wobbly.

What to watch out for

The most common mistake with this exercise is bending your knees at the bottom and then helping yourself by straightening your legs and swinging your body upwards. The problem also arises when you do not sufficiently strengthen the middle of the body and buttocks during the exercise. Another common mistake is to pull the elbows away from the body instead of in front of the body. In addition, some people hold the axis with their wrists bent backwards (as in a repositioning), which is understandably wrong.

Forearm on the pulley

Although the anterior delts are usually the most developed part of the shoulders, it's not a good idea to completely forget about them and avoid exercises that target them. One of them is the forearm curl, which is actually an alternative to the barbell curl, but it engages the front delts instead of the middle delts. Again, there's also a one-arm version, but it doesn't put pressure on the shoulders in the lower phase.

Correct execution

Stand with your back to the pulley and grasp the handle so that the cable runs between your legs. Extend your arms in a fluid motion and then lower them down in a controlled manner. To maintain pressure on your shoulders for the entire time, we recommend taking a step away from the pulley if necessary so that you still have to hold the pulley weight in the air at the bottom.

What to watch out for

With this exercise, it is possible to encounter almost identical mistakes as with weightlifting. The most common one is rocking your body and helping yourself with different movements. However, make sure that you are able to control the weight while lowering your arms downwards. It is therefore advisable to choose a smaller weight with which you can perform the exercise technically correctly all the time.

Forearm one-arm push-ups

When training the shoulders, you must not forget about the rear delts, which are typically the least developed. The forearm curl is an excellent exercise to target them and achieve maximum growth. As with other exercises, there is also a pulley variation.

Correct execution

The starting position is either standing in a forward bend or sitting on a bench (also in a forward bend), with the arms lowered to the ground. In a fluid motion, raise the arms up to head level. The arms should be straight at all times, at most very slightly bent. Then lower the arms down in a controlled manner.

What to watch out for

A common mistake with this exercise is swinging the arms backwards or rocking the body. Not bending forward enough and having a limited range of motion is also a mistake. Most mistakes are often the result of choosing too much weight. For this exercise, using relatively light dumbbells is really enough and you need to focus on proper technique at all times.

For today's article, that's all from us. But we would be very happy if you contact us in the comments below the article if you have any questions.