Shoulder Workouts for Men
Broad, well-developed shoulders transform your physique. They create the V-taper that makes your waist look smaller, fill out shirts properly, and project strength from any angle. But building complete shoulders requires more than pressing—you need to target all three deltoid heads with specific exercises. This program builds the width, roundness, and overall shoulder development that defines an impressive physique.
Building Complete Shoulders
Your deltoid has three heads: anterior (front), lateral (side), and posterior (rear). Pressing works the front delts heavily, but lateral raises target the side delts that create width. Rear delts are commonly neglected but critical for complete development and shoulder health.
The lateral head is what creates visible shoulder width. Most men focus on pressing (front delt) while neglecting the side and rear heads. This creates narrow-looking shoulders despite strong pressing numbers.
Shoulder health requires balanced development. Heavy pressing without rear delt work creates internal rotation and injury risk. Face pulls and reverse flyes keep shoulders healthy while building the complete look.
Benefits of Shoulder Training
V-Taper
Wide shoulders make your waist appear smaller, creating the ideal male physique.
Pressing Power
Strong shoulders are essential for bench press and overhead strength.
Injury Prevention
Balanced development and rear delt work protect the shoulder joint.
3D Appearance
Complete delt development shows from front, side, and back.
Athletic Function
Shoulder strength matters for throwing, punching, and overhead activities.
Proportional Physique
Shoulders tie together chest, back, and arms visually.
Program Overview
Who it's for: Men seeking complete shoulder development
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Dumbbell Standing Overhead Press
The foundation of shoulder strength. Primary front delt builder.
Dumbbell Lateral Raise
Targets the lateral head for shoulder width. Essential for the capped look.
Cable Rear Delt Row (with Rope)
Rear delts and external rotators. Critical for health and complete development.
Dumbbell Seated Shoulder Press
Dumbbell variation allows natural path and full range of motion.
Dumbbell Rear Fly
Direct rear delt isolation for the muscles that balance pressing.
Dumbbell Front Raise
Front delt isolation. Use sparingly—pressing already works front delts hard.
The Complete 2 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Impressive Shoulders
- Prioritize lateral raises for width. Most guys do too much pressing, not enough isolation.
- Never skip rear delt work. It's essential for shoulder health and complete appearance.
- Use lighter weight on raises than you think—momentum cheating defeats the purpose.
- Full range of motion on presses. Don't stop halfway down.
- Include both heavy pressing and lighter, high-rep isolation work.
- If shoulders hurt during pressing, check form and add more external rotation work.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
How do I make my shoulders wider?
Focus on lateral raises. The side delt creates visible width. Heavy pressing builds strength but doesn't maximize width. Do 3-4 sets of lateral raises twice per week.
Should I do military press standing or seated?
Both work. Standing requires more core stability and is generally preferred. Seated allows more focus on shoulders specifically. Use both.
My front delts are bigger than my side delts—why?
You're doing too much pressing and not enough isolation. Pressing hammers front delts. Add more lateral raises and reduce front-focused work.
Are face pulls really necessary?
Yes. They train rear delts and external rotators that counteract all the internal rotation from pressing. Skip them and shoulder injuries become likely.
How heavy should I go on lateral raises?
Light enough to feel your side delts working without momentum. 15-25 lb dumbbells is plenty for most people. Cheat reps don't build delts.