The 9 Best Alternate Shoulder Exercises for Packing on Size

Daniel Davies
·2-min read

From Men's Health

Not every shoulder workout has to be the same. We repeat: not every shoulder workout has to be the same. If you're bored of doing the same-old, tired seated shoulder presses and cable flyes then stick around because our fitness editor, Andrew Tracey, has put together a guide to some of the more obscure shoulder exercises that you can use to pack on size.

Included in Tracey's list are exercises that involve minor variations on traditional moves, like the dumbbell Y press, together with some old-school bodybuilding favourites, such as behind the body rear delt raises. These aren't moves that are necessarily going to replace what you're already doing – they're extra weapons you can use to drill into your delts.

As Tracey says: "We all know the meat and bones of your workout are going to be your seated presses and your big overhead presses, but here's nine more exercises you can add to your arsenal that you might not necessarily be doing to get those cap delts growing."

As well as being just good alternatives to your run-of-the-mill regular shoulder builders, these are also exercises that will allow you to gain serious size whether you're in the gym or not and whether you have no equipment or you have dumbbells or a barbell to hand.

Check them out below and in the video above.

The 9 Best Shoulder Exercises (You Probably Aren’t Doing) For Building Size

Watch the video above for guides on how to do the exercises.

  • Dumbbell Y Press

  • Seesaw Arnold Press

  • Laying Front Raises

  • Handstand Press-up

  • Pike Press-ups

  • Wall Walks

  • Reverse Ring Flyes

  • Hang Clean and Push Press

  • Behind the Body Rear Delt Raises

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