Compound shoulder exercises are an essential part of any upper body workout routine. Why? They target multiple muscle groups and joints, making them highly effective for building strength and muscle mass.
As the name states, they help to grow your shoulders, while also helping to improve other parts of your physique. In my opinion, well-defined shoulders can define a physique, and it is therefore crucial that we target them.
So, in this comprehensive guide, we’ll explore the best compound shoulder exercises, and I will provide detailed instructions on how to perform them. I’ll also answer some common questions related to shoulder training, ensuring that you have all the information you need to build strong, well-developed shoulders.
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The Importance of Compound Shoulder Exercises
Before diving into the exercises themselves, let’s discuss why compound exercises are essential for shoulder training.
Unlike isolation exercises, which target a single muscle group, compound exercises engage multiple muscle groups and joints at once. This means you’ll not only build well-developed shoulders but also improve your overall upper body strength and muscle mass.
We all want to achieve the best results in the shortest amount of time. While isolation exercises would likely build greater hypertrophy, it will take much longer to see the progress that you have made.
With compound exercises, you can optimize the time that you have, and hit muscle groups several times a week, allowing for a good balance of recovery and training. This is what will get you the best results.
Understanding the Shoulder Joint and Muscles
The shoulder joint is a complex structure made up of various muscles that work together to provide stability and mobility. The primary shoulder muscles include the deltoid (with its three heads: anterior, lateral, and posterior), rotator cuff, latissimus dorsi, trapezius, and teres major.
Compound shoulder exercises target these muscles and their surrounding stabilizers, promoting shoulder health and strength.
If this sounds too complicated for you, the idea of this article is to provide you with enough exercises that will help you to target all these muscles in an effective way, so do not worry. The idea is that if we want to build a better-looking shoulder, we want to hit these muscles as much as is optimal in our workout routine, so that we have time to recover, and can easily progressively overload and therefore make progress.
The Top 10 Compound Shoulder Exercises: Step-by-Step Instructions
Now that we’ve covered the importance of compound exercises and the shoulder joint’s anatomy, we can dive into the best compound shoulder exercises to include in your workout routine.
For each exercise, I’ll provide step-by-step instructions, focusing on the starting position, execution, and possible variations to suit your fitness level. This way, if you are new to these exercises, you won’t be discouraged by your lack of experience, and you won’t risk any injury due to lack of proper form.
1. Arnold Press
Named after Arnold Schwarzenegger, the Arnold Press is a variation of the dumbbell shoulder press that targets all three deltoid heads. It’s an excellent exercise for building shoulder mass and improving shoulder mobility.
This has been the single exercise that has improved my shoulder muscles the most. It is also the most satisfying exercise as you can feel its tension on all parts of your shoulders. If you can’t choose an exercise, I would recommend the Arnold Press.
Starting position: Sit on a bench with a back support, holding a pair of dumbbells at shoulder height with your palms facing your body.
Execution: As you press the weights overhead, rotate your palms to face forward. Continue pressing until your arms are fully extended. Slowly lower the weights back down to the starting position, rotating your palms back to face your body.
Variations: You can perform the Arnold Press in a standing position, which requires more core and lower back stabilization. Additionally, you can try using a lighter weight and higher reps to improve shoulder endurance and muscle definition.
2. Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a classic compound shoulder exercise that targets the anterior and lateral deltoids. This movement is a great way to build overall shoulder strength and size. I currently use this exercise in my routine, and I have been seeing great results from it.
When used with proper form and good muscle-mind connection, it can be very efficient at targeting certain parts of the shoulder. I have seen a good improvement in the physical appearance of my shoulder since I have started using this exercise.
Starting position: Begin in a seated position with a pair of dumbbells at shoulder height, palms facing forward.
Execution: Press the weights overhead until your arms are fully extended. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.
Variations: You can perform the seated dumbbell press in a standing position or use a barbell instead of dumbbells. Experiment with different grip widths to target different shoulder muscles and consider incorporating drop sets or supersets for added intensity.
3. Military Press
The military press is a barbell-based compound exercise that works the anterior and lateral deltoids, along with the triceps. It’s an excellent movement for building strong shoulders and improving overall upper body strength.
Being able to keep your bar in place will also require some work from your abs, making this a good compound exercise as you will see improvement in your shoulders, triceps and upper body strength.
Starting position: Stand with your feet shoulder-width apart, holding a barbell at chest height with a shoulder-width grip, palms facing forward.
Execution: Press the barbell overhead, extending your arms fully without arching your lower back. Slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
Variations: You can perform the military press with dumbbells or in a seated position. Adjusting the grip width will also target different shoulder muscles. For an extra challenge, perform a strict overhead press by eliminating any lower body movement during the press.
4. Barbell Upright Row
The barbell upright row targets the medial deltoid, front deltoids, and upper traps, making it an excellent exercise for building shoulder width and mass.
It’s definitely an exercise in which you should prioritise form. Everyone can pull a bar up if it is light enough. However, being able to pull a bar up in a slow and controlled motion is what will give you the best benefits.
Starting position: Stand with your feet shoulder-width apart, holding a barbell with a slightly narrower than shoulder-width grip, palms facing your body.
Execution: Lift the barbell by raising your elbows out to the sides, keeping the barbell close to your body. Continue lifting until the bar reaches shoulder height, then slowly lower it back down to the starting position.
Variations: You can perform the upright row with dumbbells, a resistance band, or a cable machine. Experiment with different grip widths or incorporate drop sets, supersets, or rest-pause sets for added intensity.
5. Front Raises
Front raises target the anterior deltoid, which is responsible for shoulder flexion. This exercise also engages the upper chest and core muscles, providing additional benefits.
This exercise definitely works best with dumbbells as that will require the most concentration and the best muscle-mind connection with each individual shoulder, but there are variations you can make if you lack dumbbells.
Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with your palms facing your body.
Execution: Raise the dumbbells in front of you, keeping your arms straight and palms facing down. Continue lifting until the weights reach shoulder height, then slowly lower them back down to the starting position.
Variations: You can perform front raises with a barbell, resistance band, or cable machine. Try alternating arms, using different grip widths, or performing the exercise with a slight bend in your elbows for added variety.
6. Lateral Raises
Lateral raises are a great way to target the lateral deltoid and build shoulder width. This exercise also engages the medial deltoid, providing well-rounded shoulder development. If you ask anyone in the fitness industry, they will likely talk about the benefits of lateral raises.
Being one of the most popular exercises, the benefits that it has on not only your shoulders but equally your back muscles make this exercise extremely useful. But, be careful to not fall into the trap of doing lateral raises that are too heavy – focus on form as this yields the best results.
Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with your palms facing inward.
Execution: Raise your arms out to the sides until they reach shoulder height, then lower them back down to the starting position.
Variations: You can perform lateral raises with a resistance band, cable machine, or in a seated position. Consider incorporating drop sets, supersets, or rest-pause sets for added intensity.
7. Face Pulls
Face pulls are an excellent exercise for targeting the rear delts, as well as the middle and lower traps. This movement helps improve shoulder health and posture, making it a valuable addition to any workout routine.
While I haven’t yet used this exercise, it is one that is widely promoted in the fitness community. It can benefit not only your shoulders but your biceps too. Again, this is one of those exercises where form and tension will have the most success, so go for a lower weight and keep the movement slow.
Starting position: Attach a rope to a cable machine at face height. Stand with your feet shoulder-width apart, holding the rope with your palms facing each other and your elbows slightly bent.
Execution: Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together. Slowly return to the starting position, maintaining control throughout the movement.
Variations: You can perform face pulls with a resistance band or by using a dual cable machine. Experiment with different hand positions or incorporate drop sets, supersets, or rest-pause sets for added intensity.
8. Incline Bench Press
While primarily a chest exercise, the incline bench press also engages the anterior deltoid and triceps, making it a valuable compound shoulder movement.
I have paired this exercise with the seated shoulder press in my current fitness routine, and the combination has brought me some good shoulder growth, so I can certainly say the incline bench press is a useful exercise for not only the chest but also your shoulders.
Starting position: Lie back on an incline bench with your feet firmly planted on the ground. Hold a barbell with a shoulder-width grip, palms facing forward.
Execution: Lower the barbell to your upper chest, keeping your elbows tucked in at a 45-degree angle. Press the barbell back up to the starting position, extending your arms fully.
Variations: You can perform the incline bench press with dumbbells or using a Smith machine. Adjust the angle of the bench or grip width to target different shoulder and chest muscles.
9. Bent Over Reverse Fly
The bent over reverse fly is a great exercise for targeting the posterior deltoid, as well as the middle and lower traps. This movement is crucial for shoulder health and well-rounded shoulder development. But, this exercise in particular requires the most care and the best form for good effects.
I used this exercise in my routine a couple of months ago, and I made the mistake of trying to increase the weight too much. You can progressively overload this exercise by improving your form and muscle-mind connection. Once you have mastered those things, then you should increase the weight.
Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells with your palms facing each other. Bend at your hips, keeping your back straight, until your upper body is nearly parallel to the floor.
Execution: Raise your arms out to the sides, keeping a slight bend in your elbows, until they reach shoulder height. Slowly lower the dumbbells back down to the starting position.
Variations: You can perform the bent over reverse fly with a cable machine, resistance band, or in a seated position. Consider incorporating drop sets, supersets, or rest-pause sets for added intensity.
10. Pike Push-Ups
Pike push-ups are a bodyweight exercise that targets the anterior and lateral deltoids, as well as the triceps. They are an excellent option for those who prefer not to use external weights or who want to work on their bodyweight strength.
This was an exercise that I really enjoyed doing a few months ago. You can definitely feel it in your shoulders and triceps if you do it slowly enough. I would recommend this exercise to anyone who wants more defined shoulders but lacks equipment.
Starting position: Begin in a push-up position, but with your hips raised high, creating an inverted “V” shape with your body. Your hands should be slightly wider than shoulder-width apart.
Execution: Lower your upper body towards the ground, bending your elbows and keeping them close to your body. Push yourself back up to the starting position, extending your arms fully.
Variations: To increase the difficulty, elevate your feet on a bench or step. You can also perform handstand push-ups against a wall for an advanced variation.
Frequently Asked Questions about Compound Shoulder Exercises
Now that we’ve covered the top 10 compound shoulder exercises, I will address some common questions related to shoulder training, to help you gain a better understanding.
Can compound exercises build shoulders?
Yes, compound exercises are highly effective for building strong, well-developed shoulders. They engage multiple muscle groups and joints, making them efficient for overall strength and muscle development.
You can change how you perform each of these exercises and develop a better muscle-mind connection with your shoulders if you want to target your shoulders more. But, these exercises are made to focus on your shoulders, the growth of other muscle groups is just an added bonus.
Do shoulders like high reps?
As always, it’s a good idea to incorporate both high-rep and low-rep sets in your shoulder workout routine. High-rep sets can help improve muscle endurance and definition, while low-rep sets with heavier weights can promote muscle growth and strength.
I have done both, and while I prefer low-rep sets, you can definitely achieve some real definition with high-rep sets.
How do you build killer shoulders?
To build killer shoulders, focus on incorporating a variety of these compound shoulder exercises so that you target all three deltoid heads. As I have said throughout this article, ensure that you’re using proper form, progressively increasing weight, and varying your rep ranges, and soon enough, you will see the shoulder development that you desire.
Is Arnold Press or shoulder press better?
This is a common question, and I must say that both the Arnold Press and the shoulder press are effective exercises for building strong shoulders. While the Arnold Press targets the anterior, lateral, and posterior deltoid heads more evenly, the shoulder press primarily targets the anterior and lateral deltoids.
After including both exercises in my own routine , and doing them separately, I would say that I prefer the Arnold Press, but I have seen great results with both of them.
Should I lift heavy for shoulders?
Lifting heavy weights for shoulders can help promote muscle growth and strength. However, it’s crucial to maintain proper form and avoid excessively heavy loads that could cause injury. Incorporate a mix of heavy and lighter weight sets in your shoulder workouts to maximize results while minimizing the risk of injury.
As I have emphasized throughout this blog post, the most important thing is form. If increasing the weight will worsen your form, then keep the same weight until it becomes a bit easier.
Is 4 sets enough for shoulders?
The optimal number of sets for shoulders depends on factors like your fitness level, goals, and overall workout routine. In general, 4 sets per exercise can be effective for building shoulder strength and muscle mass.
I currently only do 3 sets of the best compound exercises for my shoulders, and I have seen good results. Therefore, I would say that you can do 4 sets and see good results as well, but you may need to adjust the number of sets based on your individual needs.
Conclusion
Compound shoulder exercises are a great way to build strong, well-developed shoulders while also working multiple muscle groups and joints. Therefore, you should incorporate a variety of these exercises into your workout routine to target all three deltoid heads and achieve balanced shoulder development.
As always, the most important thing that you can do is prioritize proper form. Then, you can worry about progressively increasing the weight, and varying your rep ranges to maximize results while minimizing the risk of injury.
A crucial thing to remember is that these things take discipline. With dedication, consistency, and a well-rounded approach to shoulder training, you can achieve killer shoulders and improve your overall upper body strength.
Don’t be afraid to ask for advice from a personal trainer or experienced gym-goer if you’re unsure about form or technique – the most important thing is to keep learning and growing in your fitness journey.
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