Build 3D Shoulders: 5 Advanced Exercises to Sculpt and Strengthen Your Delts

When it comes to building a well-rounded, muscular upper body, shoulders are one of the most important muscle groups to focus on. They add width and definition to your physique, giving you that coveted V-taper look. However, once you’ve moved past the beginner phase and become more advanced, you’ll need to step up your shoulder workout game. If you’ve already mastered the basics like shoulder presses and lateral raises, it’s time to dive into more advanced exercises that challenge your deltoids from all angles and drive greater hypertrophy and strength gains.

Five of the best shoulder exercises specifically designed for advanced lifters. These exercises will help you break through plateaus, improve shoulder strength and stability, and build those 3D delts that everyone admires.

1. Barbell Overhead Press (Standing and Seated Variations)

The Barbell Overhead Press, often referred to as the Military Press, is a compound movement that engages multiple muscle groups but primarily targets the anterior deltoid (front shoulder). While it may sound like a basic movement, advanced lifters can benefit from variations that increase intensity and muscle recruitment.

Standing Barbell Overhead Press: This exercise requires a strong core and stable lower body, as it is performed standing up. It involves pressing a barbell from chest level straight up overhead until your arms are fully extended. It targets not only the shoulders but also the upper chest, triceps, and core stabilizers.

• How to Perform:
  1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip slightly wider than shoulder-width.
  2. Position the barbell at shoulder height, with your elbows slightly in front of the bar.
  3. Press the barbell overhead, extending your arms fully without locking your elbows.
  4. Lower the barbell back to shoulder height with control, maintaining tension throughout the movement.
  5. Repeat for 8-12 reps for hypertrophy or 4-6 reps for strength.

Seated Barbell Overhead Press: Performing the press seated takes away the ability to use leg drive, isolating the shoulders even more. This variation emphasizes the deltoids and triceps, making it ideal for advanced lifters looking to add mass to their shoulders.

• How to Perform:
  1. Sit on a bench with a backrest and grasp the barbell with a shoulder-width grip.
  2. Start with the barbell at chest level, elbows slightly forward.
  3. Press the barbell overhead, extending your arms fully while maintaining a straight back.
  4. Slowly lower the barbell back to the starting position.
  5. Perform 6-10 reps per set.

Advanced Tips:

• Incorporate pause reps (pause for 1-2 seconds at the bottom) to increase time under tension.
• Try heavy low-rep sets (3-5 reps) to build raw strength or incorporate supersets with lateral raises to maximize hypertrophy.

2. Arnold Press

Named after bodybuilding legend Arnold Schwarzenegger, the Arnold Press is an advanced shoulder exercise that targets all three heads of the deltoid (anterior, medial, and posterior). The unique motion of rotating the dumbbells during the press places the deltoids under continuous tension, resulting in superior muscle activation.

How to Perform:

1. Sit on a bench with back support and hold a pair of dumbbells at shoulder height, palms facing your body.
2. Begin the movement by pressing the dumbbells up while simultaneously rotating your wrists so that your palms face forward.
3. Continue pressing until your arms are fully extended overhead.
4. Reverse the motion by lowering the dumbbells back to the starting position while rotating your wrists back to the initial grip (palms facing your body).
5. Repeat for 8-12 reps.

Advanced Tips:

• Perform this exercise slowly to emphasize time under tension, especially during the lowering phase.
• Superset the Arnold Press with bent-over lateral raises to target the rear deltoids right after working the front and middle heads.

3. Face Pulls with External Rotation

Face Pulls are a highly effective exercise for strengthening the posterior deltoids and improving shoulder stability. When performed with external rotation, Face Pulls also engage the rotator cuff muscles, crucial for injury prevention and shoulder joint integrity. Advanced lifters often overlook rear deltoid development, but it’s vital for maintaining shoulder balance and overall shoulder health.

How to Perform:

1. Attach a rope handle to a cable machine set at upper chest height.
2. Grasp the rope with an overhand grip and take a few steps back, creating tension in the cable.
3. Pull the rope towards your face, flaring your elbows out to the sides and externally rotating your shoulders.
4. Squeeze your shoulder blades together at the peak of the movement.
5. Slowly return to the starting position, maintaining control.
6. Aim for 12-15 reps to focus on muscular endurance and control.

Advanced Tips:

• Use a lighter weight to maintain proper form and avoid any swinging motion.
• Incorporate pauses at the peak contraction to maximize rear deltoid and rotator cuff engagement.

4. Behind-the-Neck Press

The Behind-the-Neck Press is a controversial yet highly effective exercise for targeting the medial deltoid. This exercise requires proper mobility and technique, making it suitable only for advanced lifters who have already built a strong foundation and have good shoulder flexibility. When executed correctly, it can enhance shoulder width and strength.

How to Perform:

1. Set a barbell at shoulder height on a squat rack.
2. Grip the bar slightly wider than shoulder-width and step back, positioning the barbell behind your head.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell behind your head to ear level or slightly below, maintaining control.
5. Perform 6-10 reps per set.

Advanced Tips:

• This exercise requires excellent shoulder mobility; if you feel discomfort or strain, opt for a front military press instead.
• Consider doing this movement with lighter weights to avoid undue stress on the shoulder joints.

5. Single-Arm Landmine Press

The Single-Arm Landmine Press is an underrated exercise that emphasizes unilateral shoulder strength and stability. This exercise targets the anterior and lateral deltoids while also engaging the core and lower body for stabilization. It’s an excellent way to build shoulder muscle without the need for heavy barbells or dumbbells.

How to Perform:

1. Set a barbell in a landmine attachment or securely wedge one end into a corner.
2. Stand perpendicular to the bar and hold the end of the barbell with one hand at shoulder height.
3. Press the barbell upward in a controlled motion, extending your arm fully.
4. Lower the barbell back to shoulder height slowly, ensuring constant tension on the deltoid.
5. Perform 8-12 reps per arm, focusing on controlled movement and stabilization.

Advanced Tips:

• Perform this exercise explosively during the upward phase and slow down during the lowering phase to engage more muscle fibers.
• Add a slight torso twist at the top of the movement to engage the obliques for a more dynamic exercise.

Building strong, defined shoulders is more than just a show of strength—it’s about stability, injury prevention, and overall upper-body functionality. For advanced lifters, it’s crucial to incorporate a variety of exercises that target all three heads of the deltoid muscles while also addressing shoulder stability and mobility.

These five exercises—Barbell Overhead Press, Arnold Press, Face Pulls with External Rotation, Behind-the-Neck Press, and Single-Arm Landmine Press—are some of the best for advanced lifters who want to maximize shoulder gains. Remember, the key to progress is not just the exercise selection but also the intensity, form, and variation in your workout routine.