7 Best Shoulder Exercises to Build Muscle Fast

Big, well-defined shoulders are crucial to an aesthetic body. Not to mention your shoulders are also one of the more practical muscles in your body that you use on a day to day basis. Lifting anything over your head requires the use of your shoulders, so why not work on strengthening them? Building muscle in your shoulders requires hard work, proper nutrition & recovery, and time. Here are our 7 best shoulder exercises to build muscle fast!

1. Seated Dumbbell Military Press

Start seated on a military bench with a dumbbell in each hand. Make sure the dumbbells are not too heavy or too light. Lift the dumbbells until they are rested on your knees. The raise the dumbbells above your head until your arms are straight with your wrists facing forward. Then lower the dumbbells until they are level with your shoulders. Then repeat for a total of 8-10 repetitions for 3 sets.

2. Cable Front Raises

Start using a single hand cable attachment. Select a weight that is not too heavy or too light. Facing away from the pulley, grasp the cable attachment in your hand with your arms to your side so that your palms are facing the pulley system. Then, slowly raise the cable attachment until your hand is directly in front of your body, level with your shoulders. Finally, return your hand down to the side of your body. This completes one repetition. Repeat 8-10 times with each shoulder for 3 sets.

Dumbbell Lateral Raises

3. Dumbbell Lateral Raises

Start standing with your arms to your sides with a dumbbell in both hands. Make sure the dumbbells are not too heavy or too light. With the top of your hands facing outward, raise both dumbbells until your arms are level with your shoulders. Then, return your arms back to your sides. This completes one repetition. Repeat 8-10 times for 3 sets.

4. Smith Machine Seated Overhead Press

Start seated with a military bench using the smith machine. Select a weight that is not too heavy or too light. Grasp the bar overhead and lift until your arms are straight above you. Then lower the bar until your arms are level with your shoulders. This completes one repetition. Repeat 8-10 times for 3 sets.

5. Cable External Rotation

Start standing using a single hand cable attachment. Select a weight that is not too heavy or too light. Grasp the cable attachment with the front of your hand facing outward with the pulley level with your arm bent. Then rotate our arm outward until your arm is fully extended and level with your body. You should feel your shoulder muscles moving the weight. Return your arm until it is straight in front of your body. This completes one repetition. Repeat 8-10 times per arm for 3 sets.

6. Cable Upright Row

Start with an EZ-Curl Bar or Straight Bar cable attachment with the pulley lowered to the ground. Select a weight that is not too heavy or too light. Facing the pulley, grap the bar with both hands. Raise the weight while bending your arms as the weight is risen. You should feel the exercise in your shoulders. Lower the weight back so that your arms are straight against your body. This completes one repetition. Repeat 8-10 times for 3 sets.

7. Reverse Machine Fly

Start seated facing the machine. Be sure that the machine’s handles are facing the rear position. Select a weight that is not too heavy or too light. Grasp the handles with your hands facing inwards. Keeping your arms slightly bent, pull your hands backwards so that they are straight with your body. Return with your arms straight in front of you. This completes one repetition. Repeat 8-10 times for 3 sets.

Start building your shoulders with these 7 exercises! Looking for more tips to build your shoulders? Read here to learn more! Still not sure where to start? Purchase our custom 4-week training and nutrition program to get your own personal trainer to help you along the way!