Shoulder Workouts For Men: The 7 Best Routines For Bigger Delts

1. Machine Overhead Shoulder Press

1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
4. Then lift the barbell back to the starting position using your shoulders while exhaling.
5. Repeat for the recommended amount of repetitions.

2. Seated Dumbbell Press

1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
4. Now, exhale and push the dumbbells upward until they touch at the top.
5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

3. Front Dumbbell Raise

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

4. Side Lateral Raise

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

5. Bent-Over Reverse Fly

1. Start in a bent-over position with your core tight and knees slightly bent.
2. Perform the first seven reps with a neutral grip (palms facing each other). Retract the scapula, squeeze, and slowly resist the negative.
3. Perform the next seven reps with a prone grip (palms facing down). Lead with the pinkies out as you squeeze the rear delts during each rep.
4. For the last seven reps, turn the palms back to a neutral grip and perform a forward raise. Keep the shoulders down as your raise the dumbbells and slowly lower them with control.

6. Upright Barbell Row

1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

7. Barbell Shrug

1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
3. Slowly return to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.