Shoulder Boulders: 8 Exercises to Build 3D Definition

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Barbell Shoulder Press

This compound exercise targets the entire shoulder complex, promoting overall shoulder development.


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Dumbbell Lateral Raises

Focus on the side delts by lifting dumbbells out to the sides, keeping a slight bend in the elbows.


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Arnold Press

Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotating movement, targeting multiple shoulder muscles.


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Bent-Over Dumbbell Reverse Fly

Engage the rear delts by bending forward at the hips, lifting dumbbells out to the sides while keeping a slight bend in the elbows.


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Upright Rows

Using a barbell or dumbbells, pull the weight up towards the chin, emphasizing the front and side delts.


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Cable Face Pulls

Attach a rope to a cable machine at face level, pull the rope towards your face, and squeeze the shoulder blades together, targeting the rear delts and upper back.


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Dumbbell Front Raises

Lift dumbbells in front of you, keeping a slight bend in the elbows, to target the front delts.


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Push Press

Combine a slight leg dip with a shoulder press, utilizing leg drive to lift heavier weights and target the shoulders and upper body.