13 Finisher Exercises to Build Muscle in Every Body Part

Not all such lists, however, are totally devoid of worth. Take the one you’re about to read, counting down the 7 best weight-training exercises to develop your shoulders. Even if you disagree with the final outcome or grumble over the order, in the end, you’re left with something very valuable: 7 proven ways to build bigger, denser, wider delts.

Yes, from 7 through 1, each of these exercises can settle one very important question: Just what are you going to do next time shoulders roll around in your training split?


1. Dumbbell Shoulder Press

Sets: 4

Reps: 4-8

Rest Time: 60 Seconds

Pace: 2 Seconds Down

2. Standing Barbell Military Press

Sets: 4

Reps: 5

Rest Time: 75-120 Seconds

Pace: 2 Seconds Down

3. Dumbbell Lateral Raises

Sets: 4

Reps: 6-10

Rest Time: 75 Seconds

Pace: 1:2 (one second down, two seconds up)

4. Dumbbell Arnold Press

Sets: 4

Reps: 8-12

Rest Time: 60 Seconds

Pace: 2:2

5. Dumbbell Shrugs

Sets: 4

Reps: 8

Rest Time: 75 Seconds

Pace: 1:2

6. Seated Dumbbell Rear Deltoid Raise

Sets: 4

Reps: 8

Rest Time: 75 Seconds

Pace: 2:2

7. Push Press

Sets: 4

Reps: 8

Rest Time: 75 Seconds

Pace: 2:2

Try it out and work on transforming those shoulders into boulders. Make sure to keep strict form while doing heavy shoulder presses, as it’s easy to get out of line and end up with an injury. Avoid behind the neck presses!