Go one better than dreary presses and endless shrugs

Not only will a pair of red-hot shoulders help you hit bigger numbers across your other workouts — from the benches to pull-up bar — they'll also help your physique look more even, erasing the cardinal sin of having beefy arms and comparatively smaller (and obviously neglected) shoulders and deltoids.

If that wasn't enough, broadening out up-top will help you earn the legendary V-shape torso.

(Related: 10 of the best exercises for a bigger back)

Here, we've assembled the best shoulder-building moves you're probably not doing. You'll want to take notes.


Position a barbell so it's anchored in the corner of the gym. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. To begin the move push the bar away explosively until your arm is fully extended. Return under control to the start position.

MH says: To keep it focused on your shoulders, use lighter weights for total isolation and try not to 'bounce' during your reps.


Hold an EZ bar in your right hand just above your shoulder. Extend your arm and drive the bar above you, then lower it back down to your shoulder and repeat.


Stand with a weight plate held in front of your hips and a slight bend in your elbows. Keeping this arm position, lift the plate from your shoulder joint to raise the plate above head height. Pause, then lower the plate back to the starting position under control.

MH says: The movement should all come from your shoulders. If you're swinging at the hips, try a lighter plate. Go for a tempo of 3-1-3-1 for maximum muscle activation.

(Related: How fast should I be lifting weights?)


It's a tricky one, so listen up. Lie down and hold a kettlebell just above your right shoulder. Extend your right arm and push the kettlebell directly above you, then straighten your left arm out to your side. Bend your right knee and move it across your body, placing your foot on the floor.

Keep watching the kettlebell, still at arms length above you, as you move into standing position.

(Related: How the Turkish get-up can get you eight-pack abs)

Slowly reverse the movement until you're lying down, then bring the kettlebell back down to your shoulder.

Your legs and arms will also get a workout alongside a full-body burn. What's not to like?


Hold two dumbbells straight in front of you, parallel to the floor, and sink into a narrow squat, with your legs in line with your shoulders. As you drive yourself to standing position, open your arms so you make a "T" shape with your body. Move back into squat position and repeat. You may have to go lighter on this one – so take the hit to your ego and get to work.

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