Strong shoulders not only improve the appearance of your upper body but also promote good posture. To effectively train your shoulders, it's important to target all three areas of the muscle: the front (anterior deltoids), the middle (medial deltoids), and the back (posterior deltoids). Here are three exercises that you can easily incorporate into your strength training routine for a well-rounded shoulder workout.

Overhead Press on a Stability Ball (Anterior and Medial Deltoids)

Sit on a stability ball with your feet flat on the floor. Engage your core to sit up straight and maintain your balance. Hold a dumbbell in each hand, positioning your arms so that your elbows are at shoulder level and bent at a 90-degree angle, with the dumbbells near your ears. Press the dumbbells overhead until your arms are fully extended. Return to the starting position, with the dumbbells back at ear level, and repeat the movement.

Front Raise (Anterior Deltoids)

Stand with your feet hip-width apart. Hold a dumbbell in each hand, with your palms facing towards you so that the dumbbells rest in front of your upper thighs. Keep your right arm straight and lift the dumbbell forward to shoulder level. Lower it back to the starting position and repeat the movement with your left arm.

Seated Bent Over Raise (Posterior Deltoids)

Sit on a bench with your feet flat on the ground and your legs together. Bend forward at the waist so that your chest nearly rests on your thighs. Hold a dumbbell in each hand, extending your arms towards the floor. Your palms should face your ankles, with each dumbbell positioned outside your feet. Keep your arms straight as you use your upper back and shoulders to raise the dumbbells out to the sides until they reach shoulder level. Lower the dumbbells back to the starting position and repeat the exercise.

Sources

• American Council on Exercise - Shoulders Exercises
• WebMD - Best Exercises for Shoulders
• Muscle & Fitness Magazine - The Best Workout Routine for Stronger, More Sculpted Shoulders

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.