Five Best Shoulder Exercises To Build Size & Strength

Myprotein Masterclass is the series dedicated to helping you master your movements in the gym, using expert advice from the pros. 

In this episode, personal trainers Calvin Crooks and Chris Broomhead are here to help you build your shoulders with just five exercises. Check out the video – Calvin explains the form and Chris performs the exercises so that you can’t go wrong. 


The Workout 

Shoulder Press 

  1. You’ll need two dumbbells and a bench 
  2. Sit on the bench with your dumbbells by your feet 
  3. Place the dumbbells on your knees  
  4. Use your knees to kick the dumbbells up above your shoulders 
  5. Place your elbows at 90 degrees and raise the dumbbells overhead 

Arnold Press 

  1. Perform a shoulder press 
  2. Instead of beginning another rep, bring the weights into your chest, bringing your elbows towards each other 

Lateral Raise 

  1. Remain seated for this exercise to target your shoulders 
  2. Keeping your arms straight, raise the dumbbells horizontally out to your sides 
  3. Raise them until they are just below chin level and then slowly move your arms back down to your sides 

Front Raise 

  1. For this exercise you’ll need to stand, to access full range of movement 
  2. Raise the dumbbells in front of you, going no higher than nose height 

Rear Delt Flys 

  1. Rest your chest over the edge of an incline bench 
  2. Move your arms out to your sides 
  3. Keep your arms in a negative hold (thumbs down) to perform the movement properly and avoid injury 


Take Home Message 

Now you’ve heard from the pros it’s your turn to add these moves to your next upper-body workout. Thank us later… but don’t blame us for the DOMS. 

Subscribe to our YouTube Channel so you don’t miss an episode of the Masterclass. 



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Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.

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