Best Shoulder Workout : 18 Best Exercise To Build Massive Shoulders
Few men relish shoulder workouts, but neglect them at your peril. Failure to broaden out up top will mean that no matter how many sit-ups you do and how slim your waist is, you're not going to be able to carve out that coveted V-shape. To get that, you'll need shoulder exercises.
Bigger shoulders give the appearance of bigger arms and a smaller waist. It's a grossly unattended area for most men in the gym, but one man who wants to rectify that fact is physique competitor Ryan Terry - a fitness icon with with such adonis-like proportions that he looks hewn from Hellenic rock.
The main shoulder muscles
Deltoid Muscle
The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm and the top of the shoulder. It is named after the Greek letter delta, which is shaped like an equilateral triangle.
Deltoid muscle contain three main part
1.Front Deltoid
2.Mid Deltoid
3.Rear Deltoid
There are a lot of advanced exercises in the workout vault, but beginners can get away with doing a few of these basic weighted movements to get those healthy-looking shoulders.
1.Dumbbell Incline Row
If you pair back and shoulders on the same training day, this would be a smart exercise to transition between the two body parts. If you include this move with your shoulder workout, do your overhead presses first. Try this before adding single-joint movements.
2.Barbell Overhead Shoulder Press
A barbell overhead shoulder press (aka barbell standing shoulder press) works not just your shoulders, but most of your body. That makes it a terrific core strengthener and mass builder, among other things. To start, put your feet at shoulder-width, and tighten your core as you hold a barbell at your shoulders, palms facing forward. Next, push the bar upward and squeeze your shoulder blades together at the peak. Lower steadily and carefully.
3.Arnold Press
Consider doing these second in your workout after a more basic overhead press. If those overhead presses are heavy, do your Arnold presses with a slightly higher rep range—say, for sets of 10-12 reps.
4.Reverse Pec Deck Fly
This exercise targets your posterior delts and requires a pec deck machine. To start, face the machine, and position the seat so that the handles are at shoulder level on either side. Next, hold the handles with your palms facing inward. Tighten your torso and extend your arms out to the side, pushing through all the way. Responsibly return to the starting position. Repeat.
5.Bent-Over Dumbbell Lateral Raise
This wildly effective shoulder exercise targets your middle deltoids, though it also builds upon your overall physique. You can perform it in either a standing (bent-over) or seated position. Start with a dumbbell in each hand, keeping your chest up, your back flat, your knees slightly bent, and your eyes focussed toward a fixed point on the floor. Now, bend over until your core is basically parallel with the ground, and hang the dumbbells directly underneath you, all while keeping your elbows in a slightly bent position. Next, raise both dumbbells up and out to your sides, forming an arc until your upper arms are even with your torso. Take a brief pause at the top before lowering the dumbbells back into starting position. Repeat.
6.Dumbbell Lateral Raise
If you prefer a more traditional lateral raise, look no further than this one here. It likewise targets the middle deltoids and works wonders when executed properly. Start in the standing position, keeping your feet shoulder-width apart, your abs tight, your chest up, your head straight, and your shoulders pinched. Hold the dumbbells at either side, retaining a neutral grip.
7.Seated Dumbbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder muscles.
8.Farmer's Walk
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
9.Band Lateral Raise
Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.
10.Band Front Raise
Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height
11.Band Bent-Over Lateral Raise
Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.
12.Band W Raise
Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.
13.Suspension Trainer Y-Raise
Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
14.Suspension Trainer Rear-Delt Raise
Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
15.Pike Press
Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
16.Hindu Pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
17.Dip
Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
18.Lateral Plank Walk
Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
1.Front Deltoid
2.Mid Deltoid
3.Rear Deltoid
The trapezius
The trapezius is a flat, triangle-shaped muscle in your back. It extends from your neck, down along the spine to about the middle of your back and across your shoulder blade. You have a right and left trapezius. These large muscles support your arms and shoulders, and are needed to raise your arms.There are a lot of advanced exercises in the workout vault, but beginners can get away with doing a few of these basic weighted movements to get those healthy-looking shoulders.
18 Best shoulder muscles exercises:-
Dumbbell workout
1.Dumbbell Incline Row
If you pair back and shoulders on the same training day, this would be a smart exercise to transition between the two body parts. If you include this move with your shoulder workout, do your overhead presses first. Try this before adding single-joint movements.
2.Barbell Overhead Shoulder Press
A barbell overhead shoulder press (aka barbell standing shoulder press) works not just your shoulders, but most of your body. That makes it a terrific core strengthener and mass builder, among other things. To start, put your feet at shoulder-width, and tighten your core as you hold a barbell at your shoulders, palms facing forward. Next, push the bar upward and squeeze your shoulder blades together at the peak. Lower steadily and carefully.
3.Arnold Press
Consider doing these second in your workout after a more basic overhead press. If those overhead presses are heavy, do your Arnold presses with a slightly higher rep range—say, for sets of 10-12 reps.
4.Reverse Pec Deck Fly
This exercise targets your posterior delts and requires a pec deck machine. To start, face the machine, and position the seat so that the handles are at shoulder level on either side. Next, hold the handles with your palms facing inward. Tighten your torso and extend your arms out to the side, pushing through all the way. Responsibly return to the starting position. Repeat.
5.Bent-Over Dumbbell Lateral Raise
This wildly effective shoulder exercise targets your middle deltoids, though it also builds upon your overall physique. You can perform it in either a standing (bent-over) or seated position. Start with a dumbbell in each hand, keeping your chest up, your back flat, your knees slightly bent, and your eyes focussed toward a fixed point on the floor. Now, bend over until your core is basically parallel with the ground, and hang the dumbbells directly underneath you, all while keeping your elbows in a slightly bent position. Next, raise both dumbbells up and out to your sides, forming an arc until your upper arms are even with your torso. Take a brief pause at the top before lowering the dumbbells back into starting position. Repeat.
6.Dumbbell Lateral Raise
If you prefer a more traditional lateral raise, look no further than this one here. It likewise targets the middle deltoids and works wonders when executed properly. Start in the standing position, keeping your feet shoulder-width apart, your abs tight, your chest up, your head straight, and your shoulders pinched. Hold the dumbbells at either side, retaining a neutral grip.
7.Seated Dumbbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder muscles. 
8.Farmer's Walk
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
Resistance band workout
9.Band Lateral Raise
Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.
10.Band Front Raise
Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height
11.Band Bent-Over Lateral Raise
Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.
12.Band W Raise
Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.
13.Suspension Trainer Y-Raise
Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
14.Suspension Trainer Rear-Delt Raise
Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
Body weight workout
15.Pike Press
Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
16.Hindu Pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
17.Dip
Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
18.Lateral Plank Walk
Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
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