You’ve come to the perfect place to bulk up and expand your shoulders to look nice in a T-shirt, build a V-taper for a fitter-looking physique, or drive a woman crazy (it’s ranked as one of the sexiest body parts on a man). We’ll read about The Best Shoulder Exercises for All Beginners in this article.

Jennifer Ventriglia, C.P.T., founder of Blueprint Athletics, a specialized athletic-training method for athletes and competitive bodybuilders, has offered the most definitive list of shoulder exercises for beginners.

These shoulder exercises can help you gain the size and strength you desire. We’ve included repetitions, sets, and rest recommendations, but if you have a specific objective in mind, follow these guidelines:


  • 1-3 sets of 12-20 reps with a rest period of 0-60 seconds
  • 3-5 sets x 6-12 repetitions with 60-90 sec rest for hypertrophy
  • 4-6 sets of 1-5 repetitions with 1-3 minutes of rest
  • 3-6 sets of 1-10 repetitions with 3-5 minutes of rest

The Best Shoulder Exercises for All Beginners

1. Military Front Barbell Press

How to go about it: Take an overhand grip on a barbell with your hands shoulder-width apart or slightly wider. You can clean the barbell from the floor to your chest or lift it from a squat rack at chest height. Lift the barbell in front of your face without any momentum, lock out your arms, and fall to no lower than your chin. To avoid bowing out to the sides, keep your elbows tucked and look front. When lifting, tighten your abs.

3-5 x 6-12 reps with 60-90 seconds rest.

2. Military Press with a lots Seated Dumbbells

How to go about it: Raise a vertically adjustable bench and sit against it with a dumbbell in each hand. Hold the weights at shoulder level with your palms facing out and press them straight overhead.

3-5 sets of 6-12 repetitions with a 60-90 second break

3. Front Dumbbell Raise

Standing with dumbbells at your sides, shoulders back, and knuckles facing out is how to do it. Raise one arm to eye level by turning your wrist, so your palms face the floor. Rep with the opposite arm after returning the weight to your side. On the way down, keep your weight under control and prevent excessive arm motion and leaning to either side.

4-6 sets of 1-5 repetitions with 1-3 minutes of rest

4. Leaning back, Raise the dumbbells laterally

Stand beside a pole or a robust piece of machinery with a dumbbell in one hand (like a squat rack). Grab the bar with your feet together, near your anchor point (with the hand closest to it). Lean away from the pole, maintaining your ankles, hips, and shoulders straight. Raise the dumbbell to eye level laterally, then repeat. Avoid slumping at the hips and swinging the weight uncontrollably or fast. If required, choose lesser importance.

1-3 sets of 12-20 repetitions with a 60-second rest

5. Arnold Press with Dumbbells

Adjust a bench to an upright position and sit with your back against the seat. Place the dumbbells on your knees, then kick your legs up to assist in lifting the weights to your ears, palms facing you. Lift both weights above simultaneously, and twist the dumbbells, so your palms face out right before reaching the end of your range of motion. Lower yourself and repeat.

1-3 sets of 12-20 repetitions with a 60-second rest.

6. Bus Conductor

Grab a plate that is the desired weight. Extend your arms fully out in front of you, locking your elbows. As if you were twisting a steering wheel, rotate the plate entirely left, then fully right. Maintain a calm, controlled pace and avoid dropping your arms. You can achieve your fitness goals by joining any online fitness class to work according to your schedule. Most of these trainers use a sales CRM tool to manage and nurture their leads.

1-3 times 1 minute with a 0-60 second rest.

7. Landmine Press

Suppose you don’t have a landmine device; wedge one end of an Olympic bar into the corner of a wall and secure it with sandbags underneath. To avoid scratching the wall, wrap the end with a towel. Fill the other end of the barbell with the weight you choose. Standing or kneeling, grab the bar’s back with both hands and use an overhand grip. Lockout your elbows and press the bar from the top of your chest to overhead. Return to repeat and chest level.

4-6 sets of 1-5 repetitions with 1-3 minutes of rest

8. EZ Curl Bar Upright Row

Step 1: Stand with your feet together. With an overhand hold and palms facing down, grab an EZ curl bar of the appropriate weight. Hands should be slightly wider than more shoulder-width apart. Row the bar up to your front to your chin, then lower it. Return to your waist and repeat the process. Avoid excessive arching in the lower back, bending out your elbows, and losing movement control.

4-6 × 1-5 repetitions with a 1-3 minute rest period

9. Reverse Wide Flyes

How to go about it:

  1. Stand with your feet hip-width apart or in a staggard stance with a dumbbell in each hand.
  2. Hinge at your hips and bring the weights together, palms facing each other, so they’re touching.
  3. Turn the dumbbells over so that your hands face down and your elbows parallel your shoulders.
  4. Return to the starting place, and then repeat the process. You may also do this while lying down on a bench, which isolates your rear deltoids even more by removing your ability to support your shoulders with your hips.

You can write for us an education about your feedback on these exercises.

1-3 sets of 12-20 repetitions with a 60-second rest

10. Short Ws Reverse Flyes

Stand with your feet hip-width apart or in a staggered posture, holding a dumbbell in each hand. Hinge at your hips and bring the weights together, palms facing each other, so they’re touching. Turn the dumbbells so that the palms are facing down and your elbows align with your shoulders, but the dumbbells are close to your ears. Your upper body will take the shape of a W. Return to the starting place and then repeat the process.