The 7 Best Shoulder Exercises for Strong, Defined Delts

Broad, defined shoulders create the illusion of a smaller waist and give your physique that athletic V-taper. To build them fully, you need to train all three heads of the deltoid: front, side and rear.

Train all three deltoid heads

• Overhead press — overall mass (front & side)
• Lateral raises — side delts for width
• Rear delt flyes — the often-neglected back
• Face pulls — rear delts and shoulder health
• Arnold press — full deltoid activation
• Upright rows — side delts and traps
• Front raises — front delts

Prioritise side delts for width

Most people over-train the front delts (already hit by pressing) and neglect the side and rear. Emphasise lateral raises and rear delt work to build width and balance — and to keep your shoulders healthy.

Programming

Train shoulders 2 times a week with 12-16 weekly sets. Go heavier on presses and lighter with strict form on raises. The delts respond well to higher rep ranges and time under tension.

The takeaway

Press for mass, then prioritise side and rear delts for width and balance. Train shoulders twice a week with good form and they'll grow strong, round and defined.