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The shoulder muscle is one of my favorite areas to train. The shoulder has several muscles that attach to the scapula, humerus, and clavicle. The largest shoulder muscle is the deltoid, which consists of the anterior, middle, and posterior fibers, giving the shoulder that nice rounded-look. There are other muscles – the supraspinatus, infraspinatus, teres minor, and subscapularis – that form the rotator cuff and are vital in the dynamics of the shoulder movement.

Other muscles involved in shoulder movement are the deltoid, supraspinatus, coracobrachialis, serratus anterior, pectoralis, trapezius, latissimus dorsi, teres major, and rhomboid major among others. The shoulder area is one of the most mobile spheres in the body. The wide range of motion permits great rotation, abduction, and adduction. Simultaneously, this versatility makes the shoulder area more prone to injury.

One of the best exercises to build and strengthen the shoulder is the Shoulder Press or Overhead Press.


  • Shoulder presses primordially work the deltoids, helping mold beautiful rounded shoulders.
  • They are wonderful for upper body aesthetics as they engage the triceps, trapezius, and even the pectoralis muscles.
  • Shoulder presses help to build greater muscle mass and strength because they involve other muscles that assist in lifting the load.
  • They are highly versatile. They can be performed standing up or sitting down. You engage more muscles when you perform standing shoulder presses or overhead presses. Yet, you have a more controlled movement when performing seated shoulder presses.
  • Dumbbell shoulder presses can help correct muscle imbalances and asymmetries. Utilizing unilateral training allows each side of the body to work separately so not one side can compensate for a weaker side.
  • They do not require a specific piece of equipment. You can use dumbbells, a barbell, or resistance bands.

VIDEO: How to Do Standing Dumbbell Presses

Dumbbell Shoulder Presses

Another way of doing this exercise is by implementing Arnold Schwarzenegger’s style. He rotated the wrists on the way down, having the palms facing you, and going a little bit lower than with the regular dumbbell shoulder press. He experimented with the movement in order to bring higher stimulation to the front delts. Those are called Arnold Presses.

Other exercises that strengthen and build the shoulders front raises, lateral raises, and rear delt raises among others.

Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained. Lift, Burn more Fat, Get Stronger, and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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