Exercises  will sculpt  your Shoulder

Shoulder Press

This exercise primarily targets the deltoid muscles. Stand or sit with dumbbells or a barbell at shoulder height.  Press the weight directly overhead, extending your arms fully.  Lower the weight back down to shoulder level and repeat.

Lateral Raises 

Lateral raises primarily target the medial deltoids, which help create width in the shoulders.  Hold dumbbells by your sides and raise them out to the sides until your arms are parallel to the floor.  Lower the weights back down and repeat.

Bent-Over Rear Deltoid Flyes 

This exercise targets the rear deltoids, which are often neglected.  Bend forward at the hips with a dumbbell in each hand, palms facing each other.  Lift your arms out to the sides, squeezing your shoulder blades together as you do so.  Lower the weights back down and repeat.

Front Raises

Front raises primarily target the front deltoids.  Hold dumbbells in front of your thighs with palms facing your body.  Raise the weights directly in front of you until they reach shoulder height.  Lower the weights back down and repeat.

Upright Rows

Upright rows work the traps, deltoids, and upper back muscles. Hold a barbell or dumbbells in front of you with a pronated grip (palms facing your body).  Lift the weights straight up, leading with your elbows until they reach chin height.  Lower the weights back down and repeat.


While push-ups primarily target the chest, they also engage the shoulder muscles.  Assume a plank position with your hands slightly wider than shoulder-width apart.  Lower your body to the ground by bending your elbows and then push back up to the starting position.  You can modify this exercise by doing it on your knees.

Arnold Press

This exercise targets multiple shoulder muscles, including the deltoids. Sit on a bench with dumbbells in your hands, palms facing you.  Start with the dumbbells at shoulder level, palms facing your body. Press the weights up while rotating your wrists until your palms face forward.