In this video, we cover the best shoulder exercises for mass for those training at home. Many of us are being forced to do shoulder workouts at home at the moment, so we want to be sure that the shoulder exercises we are doing are capable of putting on muscle mass so we don’t lose our gains while away from the gym.

That said, the home shoulder exercises to be covered here will consist of those you can perform with either a couple sets of dumbbells or your own bodyweight. The key is that the movement can be overloaded in such a way so as to create hypertrophy.

First up is the bodyweight side lateral raise. Using the concept of relative abduction, we can hit the middle head of the delts and turn this home delt exercise into one of the best for increasing shoulder width at home. The key is to drive the elbow into the ground as you rotate your torso away. Though the arm is staying stationary, the body is creating abduction at the shoulder joint which creates a bodyweight shoulder exercise capable of building the middle delt.

If we have dumbbells, we can target the middle delts as well with this awesome shoulder lateral raise combination. Start with the heavier dumbbell and perform a cheat lateral. The key here is to swing the weight up a bit but control the eccentric lowering on the way down. This eccentric muscle contraction is a useful way to create muscle mass and overload. After reaching failure, immediately grab the lighter dumbbell and rep out with a strict lateral raise once again to failure.

See also  How I Grew Wider Shoulders FAST (5 Science-Based Tips)

Back to the bodyweight shoulder exercises for the prowler pushup. The best part about this exercise is that it hits the front delt hard both eccentrically and concentrically on the same movement with the added stretch to the delts at the bottom.

The DB Seated Z Press is a shoulder exercise that helps to eliminate momentum from the lift and in the process make the shoulders do more of the work with less help from the legs. Of course, you will not be able to use as much weight on this shoulder exercise as you may normally however remember your muscles cannot read, they can only feel. They don’t know what the number says on the side of the dumbbell. Instead, they know the tension that they feel, and if you do this right, you will feel exactly the tension needed in the shoulders to help them grow.

The frog pushup is another pushup variation for shoulders. The benefit of this as compared to the pike pushup is the angle at which you move your body is more conducive to adding shoulder mass. With the body moving straight up and down against the force of gravity rather than back and at an angle, you can effectively increase the overload on the delts and create more shoulder muscle growth.

With the dumbbells back in the picture, we want to revisit one of the best shoulder exercises for mass and that is the high pull. This is not an upright row. Though similar in motion, the mechanics of these exercises are very different. Take a look at the position of the hands and elbows on each of these shoulder exercises. On the upright row, the wrists are lower than the elbows which places the shoulder joint into a great amount of internal rotation. On the high pull, it is directly the opposite, with the hands higher than the elbows and the shoulders in external rotation.

See also  8 BICEPS & TRICEPS SUPER-SET WORKOUT PROGRAM AT GYM / Musculation triceps et biceps en superset

Don’t make the mistake of thinking that these two moves are the same. The untrained eye may overlook this subtle but all important difference in the movements.

When it comes to bodyweight shoulder exercises, the best of them all for creating muscle mass is the handstand pushup. This hits every head of the delts and does so with a large amount of weight.

Finally, the hang clean and press is an option for building bigger shoulders at home with dumbbells. This time, we take advantage of the momentum and power we create from the ground up. Rather than taking it away as we did with the Z press, here we want to get some help from the legs to lift heavier dumbbells into the press.

As you can see, it is possible to build bigger shoulders at home with the best shoulder exercises for mass. If you want to pack on muscle size and get bigger delts you just have to use the right selection of exercises. Using your own bodyweight or a couple of sets of dumbbells, you can put on shoulder mass at home without a gym.

If you’re looking for a complete home workout program that allows you to build not only big shoulders but a complete athletic body, be sure to head to and check out the XERO program. With no equipment at all you can build ripped athletic muscle in just weeks.

For more videos on the best dumbbell shoulder exercises and a complete shoulder workout for mass, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

See also  BEST BICEP TRICEP WORKOUT | EPISODE 4 | AIWS #subhodeepchatterjee

Build Muscle in 90 Days –
Subscribe to this channel here –


62 thoughts on “8 Best Shoulder Exercises for Mass (HOME EDITION)”
  1. *NEW “FAST ACTION” Q&A* – Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    1. hey jeff, i wanted to know a few things wil resting too many days between excercise kill my gains,how long should i rest between each workout how long should i workout and is it better to work on a specific muscle group a day (biceps/shoulder) or do them both on the same day and take a rest day. Are there any bad health implications of pushing too hard during the workout

    1. @Nasir Bone lmao u r sooo wrong, kids had less body fat thats why their abs show more, remember what Browney said, “There’s a difference in seeing a six pack and actually having a six pack” The muscle exists but it can only be considered a six pack in the workout community if its a well-built one

    2. @Subuktageen Khan i said it is due to high metabolism. Which is correlated with low body fat. And i didnt say it was a perfwct six pack body builderd were proud of. I was just saying its not that hard for a childs abs to show.

  2. Wow, I really like that first exercise of the “side lateral” side plank reach thru. It makes sense and I never thought of it that way for the side delt. A lot of good at-home shoulder options, Jeff! Very unique!

  3. Jeffs science teacher: regularly smoking causes cancer Jeff: it also causes internal shoulder rotation and a weakness in under muscles due to under training


    Would doing 12 reps with a 2020 tempo produce different results than doing 24 reps with a 1010 tempo?

    (The time under tension is identical in both cases,that’s why I’m asking.)

    1. It’ll be very similar but 2020 may be slightly inferior because it’s got you lifting the weight up slowly instead of explosively. But it depends on the exercise. eg squatting the weight up slow vs doing a lateral raise slow.

  5. QUESTION: Hello Jeff! I hurt my lower back 2 months ago due to an awkward landing playing volleyball. I’ve done a lot of stretching and spine decompression exercises from youtube, but then the pain suddenly switched to my left pelvic area. A few days after, I couldn’t twist my body bcuz of the pain in my lower back/pelvis (left side) so I went to my uncle (a chiropractor) and I had a lot of “bone cracks” when he twisted my back. I had a short relief but a few hours after that, the pain just became worse. I couldn’t walk without pain for a week and it was worst on the first day. I gave it a rest (no workouts for 3 weeks) and then tried the exercise on one of your videos that help with lower back. (It helped a lot! Thank you!) But I still feel pain in my lower back (left side) everytime I try to twist left or right. What other exercise/tips would you recommend?

  6. Hey Jeff, here’s my question: when recommending Ginger, is pickled the only one you would recommend? We don’t sell it around where I live, but I use ground ginger alot, is there a difference in terms of the health benefits?


    It is common knowledge that doing way more pushing exercises compared to pulling exercises could cause postural issues and may lead to shoulder injury.

    Is there a downside to performing more pulling exercises compared to pushing movements?

    1. I would say yes your sturnum or chest will become really tight and hurt if you over do pulling compared to pushing best to do both equally to avoid any type of imbalances and postural problems and pain

Leave a Reply