If you’re aiming to build broad, powerful shoulders that enhance your physique and boost overall strength, the right exercises make all the difference. At Strong Core Gym, the leading gym in Hauz Khas and gym in Green Park, we’ve put together the ultimate list of the 10 best shoulder exercises for maximum muscle gains.
Let’s dive into the top movements that’ll help you sculpt those 3D delts!
1. Overhead Barbell Press
Why it works: This compound lift targets all three heads of the deltoids while also engaging your triceps and upper chest.
How to do it:
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Stand or sit with a barbell at shoulder level
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Press it overhead until arms are fully extended
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Lower slowly and repeat
👉 Pro Tip from Strong Core Gym trainers: Keep your core tight to avoid lower back strain.
2. Dumbbell Shoulder Press
Why it works: Similar to the barbell press but allows a greater range of motion and unilateral development.
How to do it:
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Sit on a bench with back support
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Press both dumbbells overhead
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Control the descent for optimal muscle tension
3. Lateral Raises
Why it works: Isolates the lateral deltoids, key for width and the “capped” shoulder look.
How to do it:
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Hold dumbbells by your sides
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Lift arms out to shoulder height
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Pause, then lower under control
4. Front Raises
Why it works: Focuses on the front delts, which are essential for pressing strength and aesthetics.
How to do it:
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Use a dumbbell or weight plate
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Raise arms straight in front of you
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Keep the movement slow and controlled
5. Rear Delt Flyes
Why it works: Often neglected, rear delts improve posture and complete shoulder development.
How to do it:
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Bend at the waist
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Raise dumbbells out to the side
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Squeeze your shoulder blades together at the top
6. Arnold Press
Why it works: Invented by Arnold Schwarzenegger, this variation adds rotation for full delt activation.
How to do it:
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Start with palms facing you
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Rotate wrists as you press up
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Return slowly to the start position
7. Upright Rows
Why it works: Targets the traps and lateral delts, giving your shoulders more thickness.
How to do it:
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Use a barbell or EZ curl bar
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Pull it up to chest level with elbows leading
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Avoid jerky motions to protect your wrists
8. Face Pulls
Why it works: Excellent for rear delts and shoulder stability, especially for those with posture issues.
How to do it:
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Use a rope on a cable machine
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Pull toward your face, elbows high
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Squeeze the rear delts at the peak
9. Dumbbell Shrugs
Why it works: While mainly for traps, strong traps contribute to an overall bigger shoulder look.
How to do it:
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Hold dumbbells at your sides
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Shrug shoulders up and hold
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Lower and repeat
10. Push Press
Why it works: This explosive lift builds strength and power using momentum from the legs.
How to do it:
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Start like a regular overhead press
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Dip your knees and drive the bar up
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Catch overhead and lockout
Train Your Shoulders at the Best Gym in Hauz Khas & Green Park
Whether you’re just starting your fitness journey or pushing toward serious gains, Strong Core Gym provides the ideal environment to crush your goals. With certified trainers, top-of-the-line equipment, and personalized programs, we’re proud to be the go-to gym in Hauz Khas and gym in Green Park.
💪 Ready to build those boulder shoulders?
Visit Strong Core Gym today and experience expert guidance, motivating community, and real results.