Your shoulders are one of the most important – and injury-prone – muscle groups. Strong, balanced shoulders not only give you an impressive silhouette but also protect your joints during pushing, pulling, and overhead movements.
Here is your complete safe shoulder-building routine, targeting all three heads (front, middle, rear deltoids) and stabilising muscles to build strength, size, and resilience.
Safety First
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Always warm up with 5-10 minutes of light cardio (rowing, arm circles, band pull-aparts).
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Start with lighter weights to prime the rotator cuff before lifting heavy.
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Maintain good posture: chest up, shoulders back, neck neutral.
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Control the weight on both the lifting and lowering phase.
Complete Shoulder Workout
1. Seated Dumbbell Shoulder Press
Primary target: Front and middle delts
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Sets: 4
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Reps: 8-12
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Rest: 60-90 seconds
Tips:
Keep your lower back flat against the bench. Avoid locking elbows at the top to keep tension on the delts. Control the weight down.
2. Standing Lateral Raises
Primary target: Middle delts for width
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Sets: 4
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Reps: 12-15
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Rest: 45-60 seconds
Tips:
Slight bend in elbows, raise to shoulder height. Lead with elbows, not wrists. Don’t swing; use lighter weight if needed for strict form.
3. Bent-Over Rear Delt Flyes
Primary target: Rear delts (often neglected)
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Sets: 3
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Reps: 12-15
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Rest: 45-60 seconds
Tips:
Bend at hips, keep back flat. Raise weights out to sides with elbows slightly bent. Squeeze shoulder blades at the top.
4. Arnold Press
Primary target: Front, middle, and some rear delt engagement
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Sets: 3
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Reps: 10-12
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Rest: 60-90 seconds
Tips:
Start palms facing you at chin level, rotate outwards as you press up. Control down with reverse rotation. Great for full delt activation.
5. Face Pulls (Cable or Band)
Primary target: Rear delts and rotator cuff stabilisers
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Sets: 4
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Reps: 12-20
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Rest: 45 seconds
Tips:
Pull rope towards forehead, elbows high, squeeze upper back and rear delts. Excellent for shoulder health and posture.
6. Dumbbell Front Raises (Optional Finisher)
Primary target: Front delts
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Sets: 3
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Reps: 12-15
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Rest: 45 seconds
Tips:
Raise weights to eye level, avoid swinging. Keep core tight to avoid arching your back.
Weekly Frequency
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Train shoulders 1-2 times per week with at least 48 hours rest between sessions if training heavy.
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Pair with back or chest days, or dedicate an isolated shoulder session if prioritising growth.
Conclusion
Warm up properly
Focus on controlled, strict form
Balance front, middle, and rear delt exercises
Strengthen rotator cuff with face pulls or band external rotations weekly
Avoid ego lifting – heavy lateral raises with poor form risk impingement
By training intelligently and with good form, you will build powerful, injury-resistant shoulders that look impressive and support every other lift in your training.
