Well-developed shoulders are among the most impressive parts of the entire body. They add width and thickness to the upper body, helping to create an athletic V-shaped torso. 

The shoulder muscle group consists of three heads: anterior (front), medial (side), and posterior (rear). Each head has its function, so it requires unique exercises to develop. In this shoulder workouts for beginners guide, we explore seven key exercises to develop all three deltoid heads.

7 Best Shoulder Workouts For Beginners

The seven shoulder workouts that follow all work your entire deltoid muscle. Yet, each also primarily targets one of the three individual deltoid heads. The exercises have been carefully selected to ensure the entire muscle group is evenly developed.

Dumbbell Front Raise

The dumbbell front raise targets the anterior, or front, deltoids. When this muscle is developed, it adds upper body mass and enhances shoulder mobility and joint function. 

How To Do

1. Stand with dumbbells in your hands and your feet shoulder-width apart. 
2. From a starting position, with your arms at your sides and palms down, lift them to shoulder level.
3. Hold the top position momentarily, then lower under control.
4. Breathe out as you lift the weights; breathe in as you lower them.

Tips

• Keep your arms straight throughout the exercise; do not bend your elbows.
• Brace your core by pulling your abdomen toward your spine.
• Maintain a neutral spine position.
• Do not flex or extend your wrists at any time.
• Do not swing or use momentum to get the weight up.
• Do not come up higher than shoulder height, as this will shift the focus to the trapezius.
• Use a weight that lets you control the downward motion, resisting gravity fully.

Optimal Sets & Reps

Dumbbell Lateral Raise

The dumbbell lateral raise does a great job of isolating the deltoid muscle’s medial, or side, head. It moves the medial head through its complete range of motion. Developing your medial deltoid is one of the best things you can do to add width to your upper body. It also increases shoulder stability, mobility, and range of motion. 

How To Do

1. Stand with your feet shoulder-width apart and a pair of dumbbells held by your sides. Your palms should be facing your thigh. Bend your elbows slightly.
2. Bring your arms up and out to shoulder level without straightening your elbows. The only movement should be through the shoulder joint. In the top position, your palms should be facing down.
3. Hold the top contracted position momentarily.
4. Lower under control as you resist the force of gravity.
5. Breathe out as you raise the dumbbells; breathe in on the way down.

Tips

• Do not swing or otherwise use momentum to lift the dumbbells.
• Do not raise your hands higher than the shoulder level, as this will relieve the tension on the medial deltoid.
• Engage your core by pulling your navel toward your spine.
• Maintain a neutral lower back position.
• Keep a slight elbow bend throughout the movement.
• Pull your shoulder back and down to promote shoulder stability.

Optimal Sets And Reps

Barbell Military Press

The barbell military press is a compound shoulder exercise that primarily works the anterior deltoid head. The secondary muscles worked in this exercise are the lateral deltoid head and the clavicular head of the pectoral muscle. 

The barbell military press is effective for building overall upper body strength and power. Many people also consider it to be the best shoulder workout for mass. 

How To Do

1. Set the j-hooks of a power or squat rack at upper chest level, then place a loaded barbell on them.
2. Stand before the bar and grab it with a shoulder-width grip. 
3. Unrack the bar to rest it on your upper chest.
4. Step back to clear the rack uprights. 
5. Engage your core with your chest high as you press the bar directly overhead to extend your elbows fully. 
6. Pause momentarily before lowering under control to the start position. 
7. Breathe out as you press the weight up; breathe in as you lower it back down. 

Tips 

• Maintain a tight core by pulling your belly button toward your spine and having a natural lower back arch.
• Do not allow your elbows to flare out; keep them aligned with your forearms throughout. 
• Do not drive with your legs to power the weight up. The shoulders should do all the pushing.
• Avoid swinging to introduce momentum.

Optimal Sets And Reps

Cable Face Pull

The cable face pull mainly works the posterior deltoids and upper trapezius muscles. When they are strong, posture is improved by helping to keep the shoulders aligned and offsetting rounded shoulders. 

How To Do

1. Set the pulley on an adjustable cable machine at eye level and place a rope attachment to the ends of the cable.
2. Stand about two feet in front of the pulley, facing it.
3. Grasp the handles with an inward palm grip. Step back to fully extend your arms.
4. Pull the handles toward your face. Continue until your hands reach your ears.
5. Pause briefly in the fully extended position.
6. Return to the start position, controlling the release of the cable. 
7. Breathe out as you pull the cable toward you; breathe in on the return. 

Tips 

• Keep the rope at eye level at all times.
• Use a weight that allows for slow and controlled movement.
• Keep your elbows up at all times.
• Engage your core and maintain an upright, neutral spine position.

Optimal Sets And Reps

Smith Machine Seated Overhead Press

The Smith Machine seated overhead press allows you to use heavier weights more safely than a barbell or dumbbell press. With its lower injury risk, this makes it a good choice for beginners. The seated position of this exercise also helps eliminate leg push and momentum. This exercise primarily targets the anterior deltoid head.

How To Do

1. Position an adjustable bench facing the bar in the middle of a Smith Machine. Set the seat angle to vertical.
2. Set the bar at the level of your upper chest when sitting on the bench.
3. Grab the bar with a slightly wider than shoulder-width palms forward grip.
4. Unlock the bar by rotating your wrists, and bringing it to your chest.
5. Press the bar overhead to full extension.
6. Pause monetarily, then lower under control back to the start position. 
7. Breathe out as you push the bar overhead; breathe in as you lower it back down.

Tips

• Ensure your feet are firmly planted on the floor at all times.
• If you get stuck at any point during the exercise, simply rotate your wrists to re-rack the bar.
• Set up the Smith Machine’s safety stops just under the bottom position of the exercise.
• Keep your head and shoulder blades against the back pad throughout the exercise.

Optimal Sets And Reps

Incline Push-Up

The incline push-up is a push-up variation that targets the chest and anterior deltoids. This exercise also challenges upper body stability, recruiting the core muscles, which enhances upper body stability. The higher hand position used for this exercise is also more joint-friendly than the standard push-up.

How To Do

1. Stand in front of a stable surface at chest height. This could be a table, bench, or the back of a couch.
2. Put your hands on the edge of the surface at a shoulder-width distance.
3. Assume a high plank position, extending your legs back to form a 30-degree angle with your body to the floor. Rest on the balls of your feet.
4. Bend your elbows to lower your chest to the surface.
5. Pause briefly in the bottom position, then push back to the start position. 
6. Breathe in as you lower your body; breathe out as you push back to the start position. 

Tips

• Keep your shoulders retracted to prevent shoulder rounding.
• Keep your elbows close to your body at all times.
• Maintain a straight line from head to heels throughout the movement. 
• Keep your core tight and your lower back neutral.

Optimal Sets And Reps

Pike Push-Up

The pike push-up is a challenging bodyweight exercise that targets the anterior deltoids, triceps, and upper chest. This exercise increases core stability, builds functional strength, and improves posture.

How To Do

1. Get into a top plank position with your hands under your shoulders and feet together. 
2. Walk your feet towards your hand and lift your hips into the air to create an inverted V-shape with your body. 
3. Bend your elbows to lower your head toward the floor. It should travel down at a 45-degree angle.
4. Push back to the start position.

Tips

• Stay on the balls of your feet throughout the movement.
• Keep your core engaged by pulling your belly button toward your stomach.
• Do not tuck your head into your chest or lift your neck. Doing so may cause neck strain.

Optimal Sets And Reps

Best Shoulder Workout Routine For Beginners 

The following shoulder workout for beginners targets all three heads of the deltoid muscle. Perform this workout twice weekly, with a 48–72 hour gap between sessions. If you are following a push/pull/legs workout split, include this workout in your push-day training. 

Anatomy Of The Shoulders

The shoulder’s deltoid is a three-headed muscle. Each head has a separate function due to its unique origin and insertion point. 

Anterior Deltoid

The muscle fibers of the anterior, or front, head originate on the outer edge of the clavicle (collarbone). They are then inserted on the top of the arm bone (humerus). Its function is to raise the arms up and forward. 

Lateral Deltoid

The medial, or side, head originates on the top outer edge of the shoulder blade. It then runs over the shoulder joint to insert alongside the anterior head on the humerus. The function of the medial head is to lift the arm laterally to shoulder height.

Posterior Deltoid

The posterior, or rear, head of the deltoid muscle originates on the upper ridge of the shoulder blade. It then inserts on the upper humerus, alongside the medial head. Its function is to pull the arm back and down.

Benefits Of Shoulder Exercises For Beginners

Beginner exercisers will receive significant benefits from including shoulder exercises in their routine. Here are three major benefits that this will bring:

Enhances Stability

Shoulder workouts will help beginners increase their shoulder stability and range of motion. The shoulder joint is extremely mobile, making it prone to instability and injury. When you strengthen the three deltoid heads surrounding the joint, you provide support to improve stability. This reduces the likelihood of injury, allowing you to move freely through every range of motion.

By including shoulder exercises in your workout early in your weight training career, you will build a shoulder stability foundation. This will help you to progress confidently to more advanced exercises.

Supports Posture

Many people develop poor posture habits through prolonged sitting, hunching over their phone, or working at a desk for hours on end. This often results in rounded shoulders and a forward head position.

Shoulder workouts, especially those including rear deltoid exercises, help pull the shoulders back into proper alignment. This offsets the forward shoulder posture, making you look taller and more confident. It can also reduce strain on the lower back, helping to alleviate pain in that area of the body.

Improves Strength

Shoulder workouts are essential to developing strength and power in the upper body. Strong shoulders allow you to carry out all manner of activities more effectively. These include lifting and carrying objects, pushing, pulling, and throwing. Strong shoulders will also improve your effectiveness in contact sports requiring pushing against an opponent, like wrestling, rugby, and football.

Safety Tips 

• Warm up to increase blood flow and mobility to your shoulder muscles. Perform dynamic stretches like arm circles and shoulder rolls.
• Focus on the form on every rep of every exercise. Do not allow momentum to make the lift easier by swinging your body. Never sacrifice technique for your desire to lift heavier weight.
• Progressively increase the weight as you get stronger. This will keep your muscles stressed, which brings on an adaptive growth response.
• Listen to your body. If you feel sharp pain, tightness, or other discomfort, stop exercising immediately.
• Perform static stretching exercises after your workout to maintain flexibility and reduce muscle tightness. 

Conclusion

The shoulder’s deltoid muscle is unique, having three distinct functions based on the separate heads of the muscle. To fully develop them, you need to include exercises that target each head’s function. The shoulder workout for beginners described in this article does exactly that, with exercises that are ideal for beginners. 

We recommend performing your shoulder workout for beginners twice weekly, with a rest period of 48–72 hours between sessions. This will provide enough time for your shoulders to recover, which is essential for continued gains.