Four of my Favourite Shoulder Exercises

by Sheri on January 7, 2015

Shoulders or Delts whichever you like to call them is one of my favorite body parts to train.  I am pretty proud of how mine look and it has been a long road to reach what I have today!

Shoulder progression

I thought I would share 4 of my favorite exercises that I love to do to help build a great pair of shoulders!

Arnold Press with Dumbbells

This is an oldie but a goodie and I will always love it!

~ Hold two dumbbells under your chin, your forearms perpendicular to the floor, and your palms facing you.

~ In the same motion, press the weights up and rotate your elbows back, as if doing a normal shoulder press.

~ In the top position your arms are up but not locked. Your palms are facing forward.

~ Use less weight than you would regular dumbbell presses, but it’s crucial that you do full, controlled reps that begin with your elbows in front.

3-4 sets of 8-12 reps.

Side Lateral Raises

These are great for shaping your shoulders.  I use light weight and can still feel the burn!


~ Begin with your feet planted firmly at shoulder width apart.

~ Hold the dumbbells in front of you with your thumbs pointing forward. With a slight bend in the elbows, raise the dumbbells up to just above your shoulder.

~ Complete the movement by lowering the dumbbells back down towards your sides. Repeat.

3 sets of 8-12 reps

Barbell Upright Rows (narrow grip)

This exercise really tests my strength and I love that!

~ Place your hands no more than six inches apart on the bar.

~ Pull the bar to just underneath your chin, allowing the elbows to flare out as wide as possible.

~ Pulling higher, for example to the eyes, is a greater range of motion than is not necessary.  Just pull up to your chin and then back down.

3 sets of 8-12 reps

Front Plate Raises

This exercise makes my shoulders work hard and shake! It is usually done at the end of my shoulder workout…yikes! Bonus it works your core too!


~ Stand tall, holding a single weight plate by the sides with both hands in front of your hips.

~ Tighten your core and raise the weight up to shoulder height before returning to the starting position.


A few tips with this exercise:

1. Don’t raise the plate above shoulder height.

2. Don’t sway your torso as you raise and lower the weight. If you are it is too heavy!  Try and keep a good form.

3 sets of 12 – 15 reps

So there you have a it a few of my favourite exercises that I love to do and never get boring for me!  There really are so many great exercises for the shoulders and it is always good to change it up!

You know when It has been a good shoulder day when…..

Shoulder workout


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