The 7 Best Shoulder Exercises to Build Strength and Size

How to Train Your Shoulders for Maximum Growth and Power

 

Building big, strong shoulders isn’t just about looks. Well-developed delts create a balanced physique, improve posture, and give you raw pressing power in the gym. Whether you’re chasing wider shoulders for aesthetics or stronger lifts for performance, the right exercises will get you there faster.

In this guide, we’ll break down the 7 best shoulder exercises to build strength and size. Each one is proven, beginner-friendly, and scalable — whether you train at the gym or at home with the right fitness equipment.

 

Why Shoulder Training Matters

 

Your shoulders are made up of three heads:

 

• Anterior deltoid (front) — helps with pressing and lifting forward.

• Lateral deltoid (side) — adds width and shape to your shoulders.

• Posterior deltoid (rear) — supports posture and pulling movements.

 

A balanced workout should hit all three heads to avoid imbalances and injury. Strong shoulders support bench pressing, chin-ups, barbell lifts, and even everyday movements like carrying groceries or lifting luggage.

 

1. Overhead Barbell Press

 

The overhead press is the king of shoulder strength. It builds pressing power and engages the entire shoulder complex, along with your triceps and upper chest.

How to do it:

 

1. Grip the barbell just wider than shoulder-width.

2. Start with the bar at your upper chest.

3. Press overhead until your arms are fully extended.

4. Lower slowly with control.

 

Equipment tip: At home, you can replicate this with the 40 kg Cast Iron Dumbbell Set. Using adjustable dumbbells gives you a natural range of motion and reduces shoulder stress compared to a fixed barbell.

Why it works: It’s a heavy compound lift, perfect for building size and pressing strength.

 

2. Dumbbell Lateral Raises

 

If you want that broad-shouldered, athletic look, lateral raises are non-negotiable. They isolate the side delts, the muscles that give your shoulders width.

How to do it:

 

1. Hold a dumbbell in each hand, arms by your sides.

2. Raise the weights outward to shoulder height.

3. Keep a slight bend in your elbows.

4. Lower with control.

 

Equipment tip: Adjustable dumbbells you can shop from Fittux let you fine-tune weight, starting light and gradually adding plates as your delts grow stronger.

Why it works: Direct isolation of the lateral delts adds size and definition, creating that “capped shoulder” look.

 

3. Seated Shoulder Press (With Bench)

 

The seated shoulder press takes the overhead press further by stabilising your core and letting you focus purely on your shoulders.

How to do it:

 

1. Set your bench to an upright angle.

2. Hold dumbbells at shoulder height.

3. Press upward until your arms are straight.

4. Lower back down slowly.

 

Equipment tip: The Adjustable Folding Weight Bench with Resistance Bands is perfect here. Its incline/flat/decline settings make it easy to switch between chest and shoulder presses in your home gym setup.

Why it works: Pressing in a seated position reduces momentum, forcing your shoulders to carry the workload.

 

4. Chin-Ups (Neutral or Wide Grip)

 

Shoulders aren’t just built by pressing — pulling movements are equally important. Chin-ups hit the rear delts and stabilisers while also blasting your lats and biceps.

How to do it:

 

1. Grab the chin-up bar with either a neutral or overhand grip.

2. Hang with your arms fully extended.

3. Pull yourself up until your chin clears the bar.

4. Lower slowly.

 

Equipment tip: The Chin-Up Bar for Doorway is a space-saving solution. It’s portable, multi-grip, and even works with resistance bands for smart calisthenics training.

Why it works: Adds pulling balance to your pressing routine and builds functional shoulder stability.

 

5. Front Raises

 

Front raises target the anterior deltoids, rounding out the front of your shoulders.

How to do it:

 

1. Hold a dumbbell or weight plate in front of your thighs.

2. Raise the weight to shoulder height.

3. Lower under control.

 

Equipment tip: Try pairing dumbbells with a resistance band looped under your feet for constant tension. The built-in bands on the Folding Weight Bench are perfect for warm-up sets before heavier lifting.

Why it works: Creates front-to-back balance with your pressing work.

 

6. Upright Rows

 

Love them or hate them, upright rows can add serious size to your shoulders when performed correctly.

How to do it:

 

1. Hold a barbell, dumbbells, or even a weighted barbell set.

2. Pull the weight straight up your torso, elbows flaring out.

3. Stop just below chin level.

4. Lower slowly.

Equipment tip: Using the 40 kg Cast Iron Dumbbell Set makes upright rows safer, since you can control each arm independently.

Why it works: Hits the lateral delts, traps, and forearms in one lift.

 

7. Arnold Press

 

Made famous by Arnold Schwarzenegger, the Arnold press is a variation of the dumbbell press with an added twist.

How to do it:

 

1. Start with dumbbells at shoulder height, palms facing you.

2. Rotate wrists outward as you press overhead.

3. Reverse the motion as you lower.

 

Equipment tip: Performed on an adjustable gym bench, this exercise feels smooth and controlled — ideal for sculpting rounded shoulders.

Why it works: Combines pressing and rotational movement for maximum delt engagement.

 

Programming Your Shoulder Workout

 

Here’s a simple split you can follow twice a week:

 

• Compound Strength (Heavy Weights):

   

  • Overhead Press – 4 sets of 6–8

  • Seated Dumbbell Press – 3 sets of 8–10

   

• Isolation & Shape:

   

  • Lateral Raises – 4 sets of 12–15

  • Front Raises – 3 sets of 12–15

  • Upright Rows – 3 sets of 10–12

   

• Functional Pulling Work:

   

  • Chin-Ups – 4 sets to failure

   

• Finisher:

   

  • Arnold Press – 3 sets of 10

   

Always warm up first with lighter weights or resistance band work, and finish with controlled stretching.

 

Why Home Equipment Helps

 

While gyms have every machine imaginable, you don’t need them all. With a bench, chin-up bar, and adjustable dumbbells, you can cover every angle of shoulder training at home.

 

• Adjustable Folding Weight Bench with Resistance Bands → ideal for pressing, band activation, and incline/flat variations.

• Chin-Up Bar for Doorway → perfect for rear delt and stabiliser work with calisthenics.

• 40 kg Cast Iron Dumbbell Set → versatile for raises, presses, upright rows, and Arnold presses.

 

Together, this trio is compact, foldable, and powerful enough to replace most gym machines.

 

Final Thoughts

 

Strong, broad shoulders are built with consistency, progressive overload, and smart exercise selection. The 7 exercises above will hit every part of your delts, creating both strength and size.

Whether you’re pressing heavy weights, isolating with dumbbells, or pulling up on a bar, the right strength training equipment makes all the difference.

Ready to take your workouts further? Explore the Fittux Fitness Collection and build your own home gym with adjustable benches, chin-up bars, and dumbbell sets designed to grow with you.

🚚 Free UK Delivery in 2–5 Days.