No muscle makes a bigger visual impact on your physique than a set of round, 3D delts. Unfortunately, the shoulders are also the most prone to injury. That said, if we want to build bigger and stronger shoulders, it’s also imperative that we keep them healthy. In this article, we’re going to share the only three shoulder exercises you need for rounder and wider shoulders. Not only will these give you the best bang for your buck in terms of muscle growth, but they’ll also keep your shoulders strong and healthy.
The person who came up with this list is coach Alain Gonzalez, an author, personal trainer and YouTuber with nearly 1 million subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.
Understanding Shoulder Anatomy and Functions
Before we jump into those exercises, let’s quickly go over the anatomy of the shoulders and their functions. The deltoids are made up of three heads: the anterior (front) delt, the lateral (side) delt, and the posterior (rear) delt.
- Anterior Deltoid: Responsible for shoulder flexion, or raising your arm up in front of your body.
- Lateral Deltoid: Responsible for shoulder abduction, or raising your arms out to the sides.
- Posterior Deltoid: Responsible for horizontal shoulder abduction, external rotation, and shoulder extension.
As you can see, each major region is trained using distinct movements. Therefore, one exercise alone cannot fully target all of them effectively.
Related: How To Do the Perfect Shoulder Workout
The Only 3 Shoulder Exercises Men Over 40 Need
Exercise 1: Seated Smith Machine Overhead Press
According to research, both the barbell and Smith machine allow you to lift similar loads compared to dumbbells. Specifically for overhead pressing, studies show comparable activation levels for the anterior delts when comparing barbell and machine pressing. The posterior and lateral deltoids act as stabilizers during overhead pressing, but the machine variation requires less stability, thus providing unparalleled stability crucial for lifting heavier weights and maintaining strict form.
This exercise focuses all tension on the shoulders. A 2013 study found the Smith machine shoulder press produced the highest activation of the anterior delt compared to other shoulder exercises. Additionally, performing the seated variation allows you to be about 10% stronger compared to standing, making it easier to load and far less risky.
Execution Tips:
- Lower the bar to about ear height for maximum front delt tension.
- Press in the scapular plane, keeping your arms and elbows at approximately 30 to 45° in front of you relative to your torso.
Exercise 2: Cable Lateral Raises
A 2003 study highlights that the lateral deltoid remains active throughout its entire range of motion. To maximize their engagement, load them from the top, middle, and bottom of the range. Unlike dumbbells, which rely on gravity, cables provide constant tension from start to finish, making cable lateral raises a superior choice.
Execution Tips:
- Use a neutral hand position to maximize mid deltoid activation and reduce impingement risk.
- Perform these with your arms completely straight or with only a slight bend at the elbow.
- Cross your working arm in front of you to start your raise in an even more loaded stretch.
Related: The Only 3 Dumbbell Exercises Guys Over 35 Need for an Attractive V-Shaped Torso
Exercise 3: Reverse Pec Deck Flies
Research has shown that the reverse pec deck produces the greatest activation of the posterior deltoid, achieving approximately 90% muscle activation. The rear delt is always sufficiently activated in exercises involving shoulder extension, making the reverse pec deck an ideal choice.
Execution Tips:
- Use a neutral grip to significantly increase activity of the posterior deltoid.
- The reverse pec deck offers chest support, guided movement, and a fixed line of pull, allowing you to focus solely on the target muscle.
Incorporating these three exercises into your routine will help you build round, 3D delts while keeping your shoulders strong and healthy. The seated Smith machine overhead press targets the anterior delts with maximum stability, cable lateral raises provide constant tension for the lateral delts, and reverse pec deck flies are unmatched for posterior delt activation. Follow the execution tips for each exercise to ensure optimal performance and safety.
Key Takeaways Table
| Exercise | Target Area | Key Benefits |
| Seated Smith Machine Overhead Press | Anterior Deltoid | High stability, maximal anterior delt activation, safer loading |
| Cable Lateral Raises | Lateral Deltoid | Constant tension, full range engagement, reduced impingement risk |
| Reverse Pec Deck Flies | Posterior Deltoid | Greatest posterior delt activation, chest support, guided movement |
These exercises ensure comprehensive shoulder development, promoting both muscle growth and joint health. Integrate them into your workout routine to achieve the desired results.
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