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Strong shoulders do more than cap off your physique — they support nearly every upper-body movement. Whether you're pressing, pulling, or just reaching overhead, healthy delts mean better performance, posture, and injury prevention.
What Counts as a "Shoulder" Exercise?
Shoulder training in Volym focuses on the three deltoid heads:
- Anterior (front): Active in presses and front raises.
- Lateral (side): Critical for width and balanced aesthetics.
- Posterior (rear): Often neglected, but key for posture and stability.
A good routine includes a mix of pressing, raising, and pulling movements.
Popular Shoulder Exercises
These are some of the most effective shoulder exercises you’ll find in the app:
- Overhead Presses: Barbell, dumbbell, or machine — seated or standing.
- Lateral Raises: Dumbbells or cables to target the side delts.
- Front Raises: Emphasize the front delts with strict control.
- Rear Delt Flyes: On a bench or cable for balanced development.
- Arnold Presses: Combo movement that hits all three heads.
💡 Pro tip: Don’t go too heavy on raises — time under tension and control often work better than brute weight.
Equipment for Shoulder Training
Shoulders can be trained with almost any setup:
Using different tools and angles helps you fully develop all three deltoid heads.
Final Thoughts
Shoulders play a big role in strength, symmetry, and injury resilience. Build them with smart movement selection, good technique, and plenty of volume — and don’t forget to hit the rear delts!
Round shoulders, solid foundation.
1–2 times per week is plenty — especially if you’re pressing in other workouts. Just make sure all three heads get attention.
Overhead presses build mass and strength, while lateral and rear raises shape and refine.
Yes — they’re often undertrained and important for posture and shoulder health. Add rear delt flyes or face pulls to stay balanced.