Being able to lift something over your head is one of those things you only miss when it is gone. Putting a suitcase in the overhead locker, a box on the top shelf, your grandkid on your shoulders. That's what shoulder training is for.
The shoulder has three parts: front, side and rear. Pressing trains the front plenty. The side gives you width. The rear keeps the joint balanced and healthy, and it is the one almost everybody neglects. This page covers all three.
Before heavy pressing: warm up with a few light sets. Cold shoulders and heavy overhead presses don't mix. A sharp or pinching pain is a stop sign, not something to push through.
Presses
Standing barbell overhead press Intermediate
Bar on the front of your shoulders, squeeze your glutes and stomach, press straight up and move your head back slightly so the bar can pass your face. Lock out with the bar over your mid-foot. Don't lean back to make it easier.
Reps: 5–8.
Seated dumbbell shoulder press Beginner
Back against an upright bench, dumbbells at shoulder height, press up until the arms are straight. The seat removes the balance challenge so you can focus on the shoulders.
Reps: 8–12.
Arnold press Intermediate
Start with palms facing you, rotate the dumbbells as you press so the palms face forward at the top. Smooth rotation, no jerking. Lighter than your normal dumbbell press.
Reps: 8–12.
Machine shoulder press Beginner
Seat set so the handles start at about shoulder height. Fixed path, safe to push hard. Good after the free-weight press or for beginners.
Reps: 10–12.
Side and front raises
Dumbbell lateral raise Beginner
Slight bend in the elbows, raise the dumbbells out to the sides until they are at shoulder height. Lead with the elbows, not the hands. Leave your ego at home: the side shoulder is small. If you have to swing your whole body, the weight is too heavy.
Reps: 12–20.
Cable lateral raise Beginner
One arm at a time from a low cable. The cable keeps tension on the muscle the whole way up, which dumbbells don't.
Reps: 12–15 per arm.
Dumbbell front raise Beginner
Straight-ish arms, raise in front to shoulder height. Honestly, if you already press, you rarely need this one. Use it if your front shoulders lag.
Reps: 10–15.
Rear shoulders (do these every time)
Rear lateral raise Beginner
Hinge forward with a flat back, raise light dumbbells out to the sides. Think "wide", not "up". Squeeze the back of the shoulders.
Reps: 12–20.
Cable rear-delt row Beginner
Rope at upper-chest height, pull with your elbows high and wide, squeeze the rear shoulders and upper back. One of the best things you can do for shoulders that sit at a desk all day.
Reps: 12–15.
A shoulder day that keeps your joints happy
| Exercise | Sets | Reps |
|---|---|---|
| Standing overhead press or seated dumbbell press | 3 | 5–10 |
| Dumbbell or cable lateral raise | 3 | 12–20 |
| Rear lateral raise | 3 | 12–20 |
| Cable rear-delt row | 2 | 12–15 |
As many sets for the rear as for the press. If your shoulders feel beaten up after a few weeks, add even more rear work and cut the pressing a bit.