What Are the Best Exercises to Grow Big Shoulders?
When it comes to building that wide, powerful upper body, nothing beats a solid pair of shoulders. Big shoulders don’t just make you look strong—they are strong. But here’s the thing: most people go about training them the wrong way. Either they’re just pressing every session, or they’re doing a hundred reps of light lateral raises with no real strategy.
If you want shoulders that stand out—broad, round, and strong—you need to train smart. Let me break it down for you.
First, Understand the Shoulder Muscle
Your deltoid isn’t one big muscle doing one thing. It’s made up of three heads:
- Front delts (anterior): these get hit during overhead and pressing work.
- Side delts (lateral): responsible for width, but often under-trained.
- Rear delts (posterior): most ignored, but crucial for posture and balance.
If you’re only pressing and skipping the side or rear delts, you’re leaving size and strength on the table. Period.
Rules I Follow for Bigger Shoulders
- Train all three heads. Don’t skip the rear delts just because you can’t see them in the mirror.
- Progressive overload. Add weight, reps, or more time under tension. Keep challenging the muscle.
- Strict form always beats ego lifting. The shoulders are prone to injury—be smart.
- Twice a week is ideal. Split the volume and give them enough recovery.
My Go-To Shoulder Builders
1. Overhead Press (Barbell or Dumbbell)
This is your base movement. It builds strength and size in the front delts while also engaging the side delts and triceps.
- Barbell: great for going heavy.
- Dumbbells: better for range and muscle activation.
Pro Tip: Try seated if you want to isolate shoulders more. Standing if you want core involvement too.
2. Lateral Raises
This is the key to wide shoulders. But most people mess it up—using too much weight and swinging like they’re trying to fly.
- Go lighter.
- Move slow.
- Keep tension on the muscle.
Cable lateral raises are gold for constant tension. Don’t sleep on them.
3. Rear Delt Flyes
Most lifters ignore rear delts. Big mistake. Weak rear delts mess with your posture and limit your pressing strength.
- Bent-over flyes or reverse pec deck—both work.
- Focus on the squeeze at the top.
Face pulls with a rope? One of the best for rear delt and shoulder health.
4. Arnold Press
If it’s good enough for Arnold, it’s worth your time. This movement rotates through all three delt heads in one go. It’s a bit harder to control, but worth it.
Use moderate weight, full control, and don’t rush the reps.
5. Upright Rows (Do With Care)
Yes, they can help. But they can also mess your shoulders up if done wrong.
- Use a wide grip.
- Don’t pull too high—shoulders should stay in a safe position.
Safer alternative: Dumbbell high pulls. Same effect, less risk.
Want to Grow Shoulders? Do This:
- Train them twice a week. One day heavy (press-focused), one day volume (raises and flyes).
- Fix your form. Quality reps > heavier weights.
- Start with rear delts sometimes. Prioritizing weak areas leads to better symmetry.
- Recover properly. Shoulders take a beating during chest and back days too.
Sample Shoulder Workout from Me
1. Dumbbell Overhead Press – 4 sets of 8-10
2. Dumbbell Lateral Raises – 3 sets of 12-15
3. Rear Delt Flyes – 3 sets of 12-15
4. Arnold Press – 3 sets of 10
5. Rope Face Pulls – 3 sets of 15-20
Simple. Effective. No fluff.
Final Thoughts
Big shoulders don’t happen by accident. They’re built with intention, effort, and consistency. You don’t need fancy machines or endless variations. Stick to the basics, do them well, and train with purpose.
If you stay patient and keep showing up, those big, round shoulders are coming.
—
H.S. Dhillon
