The 8 best exercises for strong and balanced shoulders!

Strong and balanced shoulders not only contribute to an attractive appearance, but also play a key role in maintaining overall upper body strength and mobility. Shoulder exercises also have the potential to help people with various problems such as shoulder pain or frozen shoulder.

In this article, we'll look at the eight best shoulder exercises to help you build strong and balanced shoulders, while also providing relief to those who suffer from various types of pain in the area.

1. Military press

Exercise Description:

Start by setting up a barbell rack with a shoulder bar on a trapeze bar. Stand in front of the rack so that the dumbbell is at shoulder level. Stand up straight, feet shoulder-width apart, pelvis and chest slightly extended forward. Grasp the dumbbell with both hands, placing your hands slightly wider than shoulder width apart with your palms facing forward. Pull the dumbbell up by pushing upwards through your hands. Once the dumbbell is overhead, straighten your elbows and your arms should be almost fully extended. Your head should be between your arms. Slowly lower the dumbbell back down to shoulder level and repeat the exercise.

Breathing during the exercise:

• Inhale as you lower the dumbbell to your shoulders.
• Exhale as you push the dumbbell up over your head.

Exercise Variations:

• The Military Press can be performed standing with a dumbbell, with one-handed dumbbells, or with the help of Smith's Tongue. You can also perform the exercise on a multi-press where you sit and push the dumbbell up from the overhead shoulder machine.

2. One-arm push-ups in a seated position

Description of the exercise:

Sit on a fixed exercise bench with back support. Grip a one-handed barbell in each hand so that your arms are pointing upward and your elbows are at a 90-degree angle. Stand upright in a seated position, with your hips resting tightly on the backrest. Inhale deeply and as you exhale, begin to push the one-handed barbell upward so that your arms straighten but your elbows do not lock completely.As you push the one-armed arms up, maintain control of the movement while maintaining body stability. At the peak of the movement, when the arms are fully straightened, pause for a moment. Slowly lower the one-armed arms back down as you inhale until you reach a 90-degree angle at the elbows. Repeat the exercise for the desired number of repetitions.

Breathing during the exercise:

• Inhale before starting the movement to get a stable base.
• Exhale as you press the one arm up.
• Inhale as you lower the one-armed legs down.

Exercise Variations:

• Push-ups with one-armed push-ups on a straight bench: Instead of sitting on the backrest, you can perform the exercise lying on a flat exercise bench.
• One-armed push-ups in an arc: You can perform one-handed push-ups by moving them in an arc toward your chest and then upward as you squeeze.
• Single-handed push-ups on an incline bench: Use an inclined exercise bench to focus the exercise on different parts of the chest.

3. Inverted Peck Deck

Description of the exercise:

Sit on the Inverted Peck Deck machine and adjust the seat so that your back is exactly against the back of the machine. Grasp the beginner handles on the machine. Your elbows should be slightly bent and your arms should be almost horizontal. Now press your back into the backrest and maintain this position throughout the exercise. As you exhale, begin to slowly push the handrails towards you to fully retract your arms in front of you. As you inhale, slowly return the handrails back to the starting position where your arms are slightly bent. Repeat this movement for the desired number of repetitions.

Breathing during the exercise:

• Exhale as you push the handles towards you (concentric phase).
• As the handles return to the starting position (eccentric phase), inhale.

Exercise variations:

• One-Arm Peck Deck: Instead of using both handrails, you can use one handrail and perform the exercise with one arm at a time.
• Different seat angles: Adjusting the seat to different angles can target different parts of the chest.
• Different Handle Spacing.

4. Push-ups with dumbbell behind the head

Description of exercise execution:

Stand upright with your feet shoulder-width apart. Grasp a dumbbell with your hands approximately shoulder-width apart, fingers pointing upward. Lift the dumbbell overhead and bend your elbows so that they are facing forward, holding the dumbbell behind your head.Your head should be slightly tilted forward, and your eyes should be facing forward. Using your triceps, push the dumbbell up, extend your elbows, and lower it again behind your head until the desired number of reps have been performed.

Breathing during the exercise:

• Exhale as you push the dumbbell up.
• Inhale as you lower the barbell down.

Exercise Variations:

• Standing push-ups with the dumbbell behind your head: As described above.
• Lying down on a bench: You can perform this exercise lying on your back on a weight bench. This can help maintain stability and reduce the risk of injury caused by inaccurate technique.

5. Forearms with single arms

Description of the exercise:

Begin by taking one one-handed bar in each hand. Stand up straight, feet shoulder width apart, and hold your arms out in front of you with the one-handed bar slightly in front of your body. Your arms should be slightly bent at the elbows, and this is your starting stance.Slowly lift the one-armed arms up in front of you, this movement engages mostly the front of the shoulders and upper chest. As you lift the one-armed arms, focus on the center of the chest and keep the elbows bent. Continue the movement until you reach full extension of the arms, but do not allow the one-armed arms to touch. Now begin to slowly lower the one-armed arms back to the starting position.

Breathing during the exercise:

• Exhale as you lift the one-armed arms while working against gravity.
• As you lower the one-armed arms back to the starting position, inhale.
• Maintain regular and controlled breathing throughout the exercise.

Exercise Variations:

• Change the angle of incline: You can perform forearm presses on a bench with an adjustable incline, allowing you to change the angle of incline and focus the exercise on different parts of the muscles.
• Alternating hands: Instead of lifting both one-armed lifts at the same time, you can alternate hands, allowing for more concentration on each arm separately.
• Use different one-handers: experiment with different weights of one-handers to achieve different degrees of effort.

6. One-arm sit-ups

Description of the exercise:

Sit on a stable bench or chair with your back supported and hold one one-handed barbell in each hand. Let your arms hang loosely down by the sides of your body with your palms facing your body. Begin the exercise by slowly raising your right arm forward and up, keeping your elbow close to your body and try to keep your arm in a slightly bent position as you lift the one-handed barbell.Continue the movement until you reach full intersection with the upper body. At the peak of the movement, slow down and hold the one arm briefly. Slowly lower the one arm back down to the starting position. Repeat this movement with the other arm.

Breathing during the exercise:

• Inhale as you lower the one-handed arm down to the starting position.
• Exhale as you raise the one-handed arm up.

Exercise Variations:

• Change the angle of incline: You can change the angle of the bench or chair you are sitting on to make the exercise more challenging. More incline increases the involvement of the front of the deltoid muscle.
• Change the weight: Use one-armed dumbbells with different weights to make the exercise more challenging.
• Alternatively, instead of alternating hands, you can also lift both one-handed dumbbells at the same time.

7. Shoulder press

Description of the exercise:

• Starting position. Your palms should be facing forward, and your elbows should be bent so the dumbbells are at shoulder level.
• Exercise. Then, slowly push the dumbbells up overhead by straightening your elbows. The arms should be fully extended, but the elbows should not be locked. Hold at the top for a moment and then slowly lower the dumbbells back down to shoulder level.
• Return: Exhale smoothly as you lower the dumbbells back to your shoulders. Make sure you maintain control of the dumbbells throughout the movement.

Breathing during the exercise:

• Inhale as you lift the dumbbells overhead.
• Exhale as you lower the dumbbells back to your shoulders.

8. Pulling with a pulley

Description of the exercise:

Start by adjusting the weighted pulley so that it sits at the correct height. The pulley should be at approximately the height of your head. Attach the handles to the rope on the pulley, checking that they are tight and secure. Stand in front of the pulley and get into a slightly straddling position. Keep your back straight and your shoulders back in a spinal position. Grasp the handles of the pulley with your arms extended and begin to slowly pull down towards your chest. As you do this movement, you should feel your shoulder blades moving towards you and your back muscles working. Your shoulders should stay down and not curl up towards your ears. Slowly bring your handles back up and control the movement of your back muscles. Repeat the exercise for the required number of repetitions.

Breathing during the exercise:

• While you are pulling the ropes on the pulley, i.e. pulling the handles towards your body, exhale deeply. When you bring the handles back to the starting position, i.e. when you lower the handles, take a deep breath.

Exercise variations:

• Wide: You can adjust the width of the grip of the handles on the pulley. A wider grip will engage the broad muscle in your back more.
• Narrow.
• One-handed: You can train with one hand instead of both hands, which will help develop symmetry.

Conclusion

Healthy and strong shoulders are the key to a successful upper body workout and also ensure a comfortable everyday life. The best shoulder exercises, including back shoulder exercises and exercises for shoulder pain, can be the key for you to achieve these goals. Don't be discouraged by pain or limited mobility - with regular training and proper technique, you can achieve strong and balanced shoulders that not only look great, but also allow you to live a full and active life.

You can also find more shoulder exercises in our exercise database section!

Always remember to start with a proper warm-up and consult your doctor if you have any shoulder-related health issues before starting a new exercise program.