6 Shoulder Exercises That Prevent Injury and Build Mass

Building strong shoulders functionally is important for various parts of daily life.  In addition, strong shoulders look great and are important for an athletic look. Due to aesthetics and function, many athletes and adults look to focus and hone in on shoulder day.

The information ahead looks deeper into 6 shoulder exercises that prevent injury and build mass, while focusing on safety and efficiency. 

The Anatomy of the Shoulders

The shoulders are the centerpiece to an athletic figure. Developing big, round, and strong shoulders not only looks great, but they functionally help with many lifts, movements, and activities. With this in mind, it is important to have a thorough understanding of the anatomy of the shoulders so you can target them efficiently. 

• Deltoids.  The main focus of the shoulders is the deltoids, which are the group of muscles that sit on top of the clavicle and extend to the glenohumeral joint.  The primary function of this muscle group includes arm abduction, so lifting the humerus laterally out to the side and upwards. There are three portions of this muscle including the following:
  • Anterior deltoid: the front part of the deltoid helps the humerus to lift upwards, which is called shoulder flexion. 
  • Middle deltoid: this part of the deltoid makes up the bulk of the athletic look and is the primary meat of the muscle. The portion pulls on the humerus to perform abduction of the arm.  
  • Posterior deltoid: the back part of the deltoid sits on the posterior portion of the body and aids in arm abduction and supports the scapula. It also aids in the rotator cuff actions, which involves rotating the arm outwards. 
• Rotator Cuffs. The rotator cuffs are a group of three muscles that support and protect the scapula. Their primary function is to externally rotate the arms and the rotator cuffs are important in many sports involving throwing, bench press, and overhead lifts. The rotator cuffs are small muscles that require finesse with smaller weight and ample mobility work to help prevent injuries.  
• Trapezius.  While not technically considered a shoulder muscle, the trapezius plays a big role in how the shoulder moves. Particularly, the trapezius elevates the scapula in concentric movements, so strengthening this muscle is paramount to building big shoulders. 
• Rhomboids.  The rhomboids are functionally supportive of the scapulae and are important for shoulder stability. Considered to be located on the back, the rhomboids tug and pull on the scapulae for shoulder motion. 

What are Common Injuries of the Shoulders?

Shoulder injuries are one of the most common types of issues to affect younger healthy adults. Studies show that shoulder injury rates increase with age, with musculoskeletal injuries from sports accounting for nearly half of the injuries reported. While injuries can be common for many, the shoulders are typically exposed to excessive forces in many activities. Here are some common injuries to lookout for:

• Strains and sprains.
• Rotator cuff tears: this can be due to excessive bench press loads without a warm-up. 
• Deltoid strains due to lateral forces exceeding muscular ability. 

Top 6 Shoulder Exercises That Prevent Injury and Build Mass

Building muscle is essential for preventing injuries. Similarly, going too hard on your shoulder muscles may help you contribute to injuries. With that mind, here are the top 6 shoulder exercises that prevent injury and build mass for continued success. 

1. Barbell Overhead Press.  The standard overhead press using a barbell works the shoulders for a truly great feel. It works the middle, or the medial, and anterior deltoid muscle heads for a beefed up look. Since you’re using a barbell, this exercise allows for heavier weight and faster gains. 
2. Shoulder Raises.  The shoulder raise specifically targets the deltoids, as each movement works a different area. The front raise targets the anterior deltoid, lateral raises take aim at the medial deltoid, and a more rear raise with a forward bend targets the posterior delt.  Mix it up between each movement to create rounded shoulders for an athletic physique. 
3. Arnold Press. This coined exercise by Arnold Schwarzenegger is a favorite compound movement for the shoulders. It adds a rotational component that turns either into a dumbbell shoulder press or biceps curl, which works wonders on the arms. Start light with this exercise as the rotation component can be tough on the rotator cuffs, but use this exercise for the anterior and medial deltoid heads. 
4. Bent Arm External Rotations.  This one takes specific aim at the posterior rotator cuffs and adds a component for the shoulders. With the arms bent and near the head (like you’re starting an overhead press), rotate the arms and hands backwards, all while keeping a 90 degree bend in your elbows. When you are comfortable with the movement, add a resistance band or light cable to make it harder, but progress into it very slowly. 
5. Dumbbell Rear Deltoid Fly.  The rear deltoid fly is a fun mix from some standard shoulder work. You’ll need a bench so you can lie prone, or forward bend enough to change the angle. The rear fly targets the posterior deltoid and back muscles for an exercise that is sure to help your upper body posture. 
6. Dumbbell Shoulder Shrugs.  Dumbbell shoulder shrugs are great because they don’t require much setup. Grab your weight and start shrugging for results. Focus on slow movements and squeezing the tops of the shoulders to get the most benefits. The upper Traps play a big role in shoulder health and this exercise is excellent for targeting the area. 

Conclusion 

When it comes to working your shoulders, it is important to have great control to avoid injury. While injuries to the shoulders are very common, avoiding them in general is as simple as starting light, focusing on form, and stretching to remain loose. 

Shoulder exercises allow for a wide range of fitness equipment and the barbell and dumbbells tend to be most popular for this part of the body. Selectorized machines help to guide you through a determined range of motion and can be efficient if this is what your gym offers. Consider the 6 shoulder exercises that prevent injury and build mass above to help guide you through shoulder day. 

Resources 

https://my.clevelandclinic.org/health/body/21875-deltoid-muscles

https://pubmed.ncbi.nlm.nih.gov/39933105