No matter what region of the body you’re working on, lifting a weight that is too heavy for you can be very dangerous, but it can be especially dangerous while training your shoulders. The shoulders are intricate and sensitive joints that are difficult to target, and if you do so before they are ready, you could sustain injuries that would keep you out of action for months.

However, it is also crucial to include some shoulder exercises in your workouts since, without strong shoulders, you will struggle with a variety of other lifts, particularly when working on your chest and back.

The finest shoulder workouts will target all three of the shoulder’s heads, as well as the trapezius muscle in the upper back, for a truly fulfilling shoulder session. The shoulder is made up of three heads: the anterior (front delt), medial (side delt), and posterior (rear delt).

If all of that planning seems like a lot of work, we have good news for you. Here is the best workout routine to build your shoulders, specially curated by Mr Yash Birla in his fitness book – Building The Perfect Body!

The best workout routine to build your shoulders

The shoulder workout below is divided into two tri-sets, for a total of six exercises that work all three heads of the shoulder as well as the trapezius muscle. Make sure you follow the prescribed sets, reps, tempo, and rest periods to get the most out of it and start with lighter weights. Add a little weight if you start to find any of the rep counts to be too simple. For a month, perform this exercise twice a week and observe how your shoulders transform into mountains.

For these exercises, you’ll need a barbell, some dumbbells, and a weight bench. We also have shoulder exercises that can be performed without equipment or with inexpensive pieces of home equipment like resistance bands if you are unable to travel to a gym or do not have access to weights at your residence.

First set

  1. Overhead press
  • Sets 3 
  • Reps 12 
  • Rest 10 sec

With a barbell across your front shoulders, stand tall. As you press the bar directly overhead, brace your core. Slowly put it back in the starting position. The shoulder has three heads: anterior (front delt), medial (side delt), and posterior (back delt) (rear delt).

2. Push press

  • Sets 3 
  • Reps 12 
  • Rest 10sec

Kneel to generate strength to press the bar overhead while using the same weight as in move a. Then, carefully and completely in control, lower it.

3. Barbell shrug

  • Sets 3 
  • Reps 12 
  • Rest 90sec

Keep your arms straight as you lower the bar to thigh level and then raise it so that your shoulders are level with your ears. Holding it there for a little moment, lower it back to the starting position.

Second Set

  1. Seated Arnold press
  • Sets 3 
  • Reps 12 
  • Rest 10sec

Sit with your palms facing you while holding a dumbbell in each hand. As you raise your arms upwards, rotate your wrists in the process so that your palms are facing away and your arms are straight.

2. Seated lateral raise

  • Sets 3 
  • Reps 12 
  • Rest 10sec

Change to lighter dumbbells and raise them to shoulder height while leaning slightly forward and leading with your elbows. At the top, pause, then slowly lower yourself back down.

3. Bent-over reverse flye

  • Sets 3 
  • Reps 12
  • Rest 90sec

With the same weights as b, stand up and bicep curl forward from your hips. To bring the weights to shoulder height, lead with your elbows. Pause, then controllably drop your back.

We hope that these exercises help you to build your shoulders just like Mr Yash Birla! If you want to get detailed knowledge about other body parts of the body and the best exercises for them, read Mr Yash Birla’s very own fitness book, ‘Building The Perfect Body.’