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Side shoulder exercises
Ready to focus on your lateral shoulders and strengthen them? Within our exercise overview, we offer you a variety of workouts to shape and define your lateral shoulder muscles. From lateral dumbbell raises to lateral lifts, we provide you with a range of exercises to target your lateral shoulders and develop a broad shoulder area.
Exercises for the side shoulders
Are you interested in specifically strengthening the lateral areas of your shoulders and sculpting a broad and well-defined shoulder section? This comprehensive compilation provides a wide range of effective exercises to specifically fortify your lateral shoulder muscles. Whether you prefer side raises, upright rows, or cable lateral raises, you'll find a variety of exercises suitable for everyone here. Give your lateral shoulders an impressive shape!
Lateral raises on the cable pulley on both arms
The Bilateral Cable Pull Side Raise is an option to simultaneously train the lateral shoulders using the cable pull. The flexibility of the cable allows for free movement, reducing the risk of injury. Therefore, athletes with varying levels of experience often opt for the Bilateral Cable Pull Side Raise. Advanced and professional athletes feel particularly comfortable performing this exercise with the cable pull.
One-arm lateral cable pulley raises
Training your shoulders is also possible with the Single-Arm Side Raise on the cable. When performing the Single-Arm Side Raise on the cable, you utilize the flexible ropes to strengthen your lateral shoulders. The advantage of the single-arm variation is that you can focus more on the movement. Swinging should be avoided to not compromise the effectiveness of the exercise. The passive arm can stabilize you if needed.
Overhead press with the barbell while sitting
A variation of shoulder pressing is the overhead press with the barbell while sitting. This exercise is less common in the gym, as most athletes prefer traditional basic exercises. Nevertheless, the shoulders can be effectively trained with the overhead press using the barbell while sitting. A suitable inclination of the upper body is important in this case.
Standing dumbbell lateral raises
The Dumbbell Side Raise While Standing is a fitness exercise that allows you to strengthen the lateral shoulders. In the gym, you often see athletes opting for the Dumbbell Side Raise While Standing. Additionally, the upper fibers of the trapezius muscle (musculus trapezius pars descendens) are strengthened. It's important to have a stable stance and avoid using momentum from the body. This exercise can contribute to shoulder strengthening for beginners, intermediates, and professionals alike.
Seated dumbbell lateral raises
The Dumbbell Side Raise While Sitting is highly popular for training the lateral shoulders. While sitting, you can fully concentrate on the movement, making it easier to maintain balance. In addition to the deltoid muscle, the upper fibers of the trapezius muscle (musculus trapezius pars descendens) are also engaged.
Standing shoulder press with the band
The Shoulder Press While Standing with the Band is a variation of the classic shoulder press, performed exclusively with the Theraband. Your feet secure the Theraband, allowing you to subsequently train the lateral shoulders and the trapezius muscle (musculus trapezius) with the Shoulder Press. The Theraband offers the advantages of a flexible range of motion, preventing injuries.
Standing shoulder press with dumbbells
This training exercise focuses on the lateral shoulder muscles. In comparison to the seated variation, this fitness exercise is more suited for advanced individuals. Standing shoulder press with dumbbells requires greater balance to effectively strengthen the muscles. It is among the most popular exercises for training the deltoid muscles. Since lowering the arms too much can strain the joints, thorough information on the optimal movement sequence is advisable.
Shoulder press with kettlebells on both arms
For training the lateral shoulder muscles, the double-arm shoulder press with kettlebells is also a suitable option. In this exercise, the kettlebells are gripped with both hands. In addition to working the shoulder muscles, the neck also experiences targeted engagement. Bilateral shoulder press with kettlebells provides a pleasant variation to other shoulder exercises. However, most athletes prefer dumbbells and similar equipment, making the kettlebell variation less common.
Seated shoulder press with dumbbells
Shoulder press is a fundamental exercise for targeted shoulder muscle training. A classic variation in the gym is the seated shoulder press with dumbbells. In this case, two dumbbells are used while sitting on a weight bench. The use of dumbbells allows for greater freedom of movement during shoulder press.
Shoulder press with the Theraband while sitting
The Theraband enables the integration of various fitness exercises into everyday life. When performing the seated shoulder press with Theraband, the lateral shoulders and neck muscles can be trained. To do this, sit on a chair and secure the Theraband underneath you. Subsequently, the seated shoulder press with Theraband can be executed purposefully. This classic fundamental exercise is thus applicable at home or on the go.
Standing military press
The military press while standing is an effective fitness exercise for training the front shoulders. This exercise is also known as barbell shoulder press or overhead barbell press. The name originates from the historical use of the exercise, often employed by soldiers to maximize their physical strength. However, the military press while standing is particularly suitable for experienced athletes. Beginners can train their deltoid muscles with alternatives such as front raises, shoulder press with dumbbells, and similar exercises.
One-arm kettlebell shoulder press
During the single-arm kettlebell shoulder press, the shoulders are trained one after the other. The kettlebell is held in one hand, and the movement is executed with concentration. This exercise allows for complete focus on the correct movement with one arm, while the second arm can provide support if the weight becomes too heavy.
Shoulder press on the machine
Shoulder pressing on the apparatus is a shoulder fitness exercise that is particularly suitable for beginners. Beginners can focus on the correct execution of the movement, as the apparatus restricts freedom of movement and dictates the proper technique. The emphasis is on strengthening muscle power, allowing beginners to specifically choose shoulder pressing on the apparatus as an entry point for deltoid muscle training.
Handstand push up
For those who want to train their front shoulders in an unusual way, integrating inverted handstand push-ups into the training plan is a viable option. It is important, however, to perform inverted handstand push-ups only if you feel confident, as serious injuries may otherwise occur. A wall can provide additional support. Inverted handstand push-ups are among the most challenging bodyweight exercises, offering flexible shoulder training in various locations.
Pike Push Up
Pike push-ups are a popular combination of traditional push-ups and inverted handstand push-ups. If you aspire to master inverted handstand push-ups in the long run, starting with pike push-ups is advisable. The risk of injury is manageable, but precise guidance on body position and execution is crucial to ensure the effectiveness of the exercise and avoid discomfort in the upper back area.
Lateral raises on the lateral raise machine
Lateral raises on the lateral raise machine are particularly suitable for beginners. If other variations of lateral raises still seem uncertain, training on the lateral raise apparatus provides a good alternative. The fixed position allows a focus on the correct execution of the movement, enabling force to be specifically generated from the lateral shoulders. By performing lateral raises on the lateral raise machine, you can learn the movement sequence and later transition to lateral raises with dumbbells, on the cable machine, and similar exercises. To achieve the full learning effect, choosing a moderate weight is advisable.