4 Shoulder Exercises to Build Strong, Defined Delts

If your shoulder workouts feel stuck on repeat, you’re not alone. The deltoid is a small muscle group, but it responds best when each of its three heads—the front , middle , and back—gets specific attention. A handful of smart moves is all it takes to build stronger, more defined shoulders, experts told GQ.

Why Shoulder Training Matters

Shoulder anatomy is simple, said Alex Corbett, a physical therapist at BreakThrough Physical Therapy, as reported by GQ. You’ve got three heads of the deltoid, and each requires a different exercise. Luke Carlson, founder of Discover Strength, added that you don’t need to do every move every workout. Rotate through them across two weeks of training, he told GQ.

The 4 Moves That Build Better Shoulders

Unlike other muscles, the shoulders bounce back quickly. “You can hit your delts two, three, even four times a week without overtraining,” Corbett said.

1. Dumbbell Overhead Press. Best for the front delts. Sit tall with dumbbells at eye level and press overhead. The overhead press gives you the most bang for your buck, said Corbett.
2. Cable Lateral Raise. Raise the cable handle out to the side until your arm is parallel to the floor. Targets the middle delts for that “capped” look. Carlson and Corbett recommend cables over dumbbells for constant tension.
3. Reverse Fly Machine. Seated, pull the handles apart in a controlled motion until you feel the contraction in your back shoulders. Zeroes in on the rear delts. “There’s no more effective way to isolate that muscle,” Carlson said.
4. Face Pull. Pull the rope attachment toward your face, keeping elbows high and arms parallel. Builds shoulder stability by strengthening the rotatorcuff. Corbett calls it a must for long-term shoulder health.
5. Bonus: Pike Shoulder Press. From a pike position (hips high, body in an inverted “V”), bend elbows to lower your head, then press back up. Needs no equipment, just a flat surface.

Rotate these four moves into your routine, and you’ll build stronger, more defined shoulders—while protecting them for the long haul.