Best Shoulder Exercises For Strength and Stability (2024)

Every upper body action depends on strong and stable shoulders—whether one is reaching to put something on a high shelf, carrying groceries, lifting children or doing a number of other daily tasks. Certain professions and sports require even more strength, mobility and stability throughout this joint, such as baseball and softball players, basketball players, house painters or contractors, and even physical therapists and chefs.

Think of the shoulder as a complex joint that requires a well-coordinated effort from specific muscles to move smoothly and maintain stability. The shoulder joint features three bones: the upper arm bone (humerus), the shoulder blade (scapula) and the collar bone (clavicle). Multiple muscles work together to move these bones and provide strength and functionality to the upper limbs, including:

• The rotator cuff muscles, which consist of four small muscles, help stabilize the shoulder but are commonly injured due to their location, frequency of use, size and the general instability of the joint.
• The deltoid, which is a muscle that covers the shoulder like a shoulder pad. The muscle has three parts, the anterior, lateral and posterior deltoid, which contribute to different shoulder movements.
• The trapezius, commonly referred to as the “traps,” extends from the base of the skull to the middle of the back. Divided into the upper, middle and lower trapezius, this muscle plays a role in moving and stabilizing the shoulder blades.
• The levator scapulae runs along the side of the neck and helps to elevate the shoulder blades.
• The rhomboids, located between the shoulder blades, assist in pulling the shoulder blades together.
• The serratus anterior wraps around the ribcage and helps rotate and stabilize the shoulder blade against the ribcage.
• The latissimus dorsi, which is a large muscle that may seem more like a back muscle, actually plays a crucial role in shoulder function, including moving and stabilizing the joint.

These are just a few of the key muscles that make up the muscles of the shoulder and shoulder blade. The interaction between these muscles allows for a wide range of motion and functionality of the shoulder and arm.

It’s important to note that the muscles of the upper back, neck and core are also crucial in proper shoulder mechanics. Poor posture or alignment can impede healthy shoulder movement, reducing range of motion and limiting muscle length, function and strength.

Benefits of Strong Shoulder Muscles

Strong shoulder muscles benefit the body in many ways, such as helping prevent pain and injury to maintain function and use of the upper extremities. Mobility and strengthening exercises are the best way to keep shoulder injuries and pain at bay, according to experts.

Femi Betiku, a doctor of physical therapy and pilates teacher based in Riverdale, New Jersey, says there are several reasons to improve shoulder strength and stability, including:

• Stronger shoulder muscles may minimize the risk of developing pain and hasten injury recovery.
• Maintaining optimal shoulder function may aid in everyday activities like working on a computer, as well as provide support during exercise.
• Strengthening shoulder muscles can improve overall posture and alignment, which minimizes the risk of injuries to other body regions, such as the neck or back.

According to the 2019 National Health Interview Survey conducted by the Centers for Disease Control and Prevention (CDC), three out of five people over the age of 18 experienced pain within three months prior to the survey, and nearly one-third (30.7%) of those participants reported shoulder and upper limb pain. Having strong shoulders is one of the best ways to maintain good posture, proper alignment and healthy upper body mechanics.

These three components of a shoulder strengthening program will help you safely get the most out of your exercises, protect you from injury and optimize function of this finicky joint.

Mobility

To strengthen shoulders, experts suggest beginning with mobility exercises. “Keeping your optimal range of motion is essential for all functional tasks as we age,” says Dani Luna, a New York-based doctor of physical therapy and owner of Vida Physio. Yoga or Qi Gong, system of coordinated body postures, movements, breathing techniques, and meditation used to cultivate and balance the body’s vital energy, both encourage using the shoulder joints’ full range of motion, are good places to start, says Dr. Luna. According to Dr. Luna, we have moved away from exploring the full movement potential of our bodies. Throughout most of our day, we stay in a small range of what our body is capable of doing, so it’s important to stretch and expand out of that range to maximize the potential of our range of motion and mobility.

Strength

Dr. Betiku recommends beginning a shoulder strengthening program with light resistance and high repetitions because the rotator cuff muscles, which are small stabilizing muscles, get injured easily. The combination of light resistance and high repetitions helps build endurance in these muscles, which are used often and must be able to endure frequent loading to properly help stabilize the joint.

Form

One should always prioritize form, adds Dr. Betiku. “It’s important to emphasize the proper form and alignment of one’s neck, shoulder blades and arms during shoulder exercise to emphasize optimal muscle activation and [prevent] potential injuries.” Proper form and posture can also improve joint function and may be important when training with heavier loads.

If an individual has a history of shoulder or upper body injury, they should always check in with a physical therapist or orthopedist before beginning a shoulder strengthening program.

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Many exercises strengthen the shoulders, and, depending on one’s fitness level and goals, most exercises can be modified. The following are the best exercises for shoulder strength and stability, according to Dr. Betiku and Dr. Luna.

Bear Crawl

“We first develop our shoulder stability and strength as infants during tummy time, propping up on elbows and while crawling,” explains Dr. Luna. “Crawling engages the shoulder blades, the core and challenges our coordination.” The bear crawl exercise simulates this activity.

How to do it:

• Start in a table top position (on hands and knees). Place hands under the shoulders and knees under the hips. Maintain a neutral spine by keeping the gaze down toward the ground and the neck long and straight.
• Lift the knees 1 to 2 inches off the ground, keeping them bent at about a 90-degree angle.
• Move your right hand and left foot forward simultaneously. As you do this, your right knee will come closer to your right elbow, almost as if you’re trying to bring them together. After taking a step with your right hand and left foot, repeat the movement with your left hand and right foot.
• Continue alternating between your right and left sides as you move forward. Then reverse direction and crawl backwards.

Repetitions: Crawl for about 30 to 60 seconds in each direction, depending on your fitness level.

To make bear crawls easier, crawl on hands and knees (like a baby) first before lifting the hands and knees up off the floor. For more of a challenge, try crawling uphill or downhill if an outdoor space with varied geography is accessible.

Bilateral External Rotation

This exercise mainly targets your rotator cuff muscles to promote shoulder stability, according to experts.

How to do it:

• Begin in a standing position with feet hip-width apart and a resistance band in both hands.
• Position the arms at the sides with elbows bent in front at a 90-degree angle. Your forearms should be parallel to the floor. Make sure there is some tension in the resistance band and it is also parallel to the floor.
• Rotate forearms so your thumbs are pointing out to the sides (not up).
• Keep the elbows glued to the side while moving the hands outward, squeezing the shoulder blades together.
• Continue opening the arms as far as feels comfortable without any pain, and slowly return to the starting position.

Repetitions: Three sets of 10 reps

To make this exercise easier, Dr. Betiku recommends performing it without a resistance band, especially in the case of injury or weakness. To make it more difficult, use a heavier resistance band or increase the intensity to three sets of 15 reps.

Shoulder Ys

Dr. Betiku recommends this exercise, which mostly targets the lower trapezius along with some rotator cuff muscles, to promote shoulder stability.

How to do it:

• Begin in a standing position with feet hip-width apart.
• Hold the ends of a resistance band that is anchored at about hip height.
• Start with your arms straight down by your sides and palms facing your thighs while holding each end of the resistance band.
• Move the arms away from the hips to create a “Y” shape
• Keeping the arms straight, raise them in a “Y” overhead (like in the Y-M-C-A dance) as far as feels comfortable without pain.
• Avoid arching the back or flaring the ribs in this position by keeping the core engaged.
• Return the arms slowly to the starting position.

Repetitions: Three sets of 10 reps

To make this move easier, experts recommend performing the move without a resistance band. To make it more difficult, an individual can use heavier resistance bands or increase the intensity to three sets of 12 to 15 reps.

Shoulder As

Shoulder As mainly target the middle trapezius and deltoid muscle groups to promote shoulder strength and stability. Dr. Betiku recommends performing sets of shoulder As along with shoulder Ys and Ts.

How to do it:

• Begin in a standing position with feet hip-width apart, with the end of a resistance band in each hand. Make sure the band is anchored at head-height. Step back from the anchor about 1 to 2 feet.
• Move the arms straight down by the sides while holding the resistance band in each hand, keeping the palms facing toward the thighs.
• While keeping the arms straight and shoulder blades down and back, slowly extend the arms back until your arms are slightly past your hips.
• Draw the shoulder blades together during this movement.
• Avoid flaring the ribs or arching the back during the movement by keeping the core engaged.
• Once the hands are a few inches behind the body, return the arms slowly to the starting position.

Repetitions: Three sets of 10 reps

To make this exercise easier, don’t use resistance bands. To make it more challenging, use heavier resistance bands or increase intensity to three sets of 12 to 15 reps

Shoulder Ts

Shoulder Ts mainly target the middle trapezius, one of the major shoulder stabilizers.

How to do it:

• Begin in a standing position with feet hip-width apart. Hold the ends of a resistance band in each hand, anchored at shoulder height.
• Start with the arms straight forward while holding the resistance bands.
• Slowly pull the arms out to the sides until they’re in line with the shoulders in a “T” position.
• Make sure to draw shoulder blades together at the end of the movement.
• Avoid flaring the ribs or arching the back during this exercise by keeping the core engaged.
• Once your hands are in line or slightly behind your torso, return the arms slowly to the starting position

Repetitions: Three sets of 10 reps

For an easier exercise, don’t use resistance bands. For a greater challenge, use heavier resistance bands or increase the intensity to three sets of 12 to 15 reps.

Forearm Planks

Dr. Betiku recommends forearm planks because they target the shoulder and the shoulder blade, promoting good alignment at the joint and improving strength, stability and endurance of the shoulder.

How to do it:

• Begin propped on the forearms, with forearms shoulder-width apart and knees and feet together and down on a mat.
• Engage the core and press up through the arms until you are in a plank position.
• Keep the legs straight, hips up, neck long and spine neutral, meaning it’s neither flexed (rounded forward) or arched (rounded backwards).
• Hold this position, maintaining the hips in line with shoulder height.

Repetitions: Perform 3 sets of 20 second holds

To make it easier: hold the planks for less time. To make it harder, hold the planks for more time and/or alternate lifting one leg off the floor.