To have a three dimentional shoulder you need to hit all sides of your shoulder, back, front, and side shoulders.
1- Barbell overhead press
Setup the bar on the squat rack, grip the bar just ouside your shoulder width, hold the bar infront of your shoulders and your arms close to your body and your hands next to your shoulders, step away couple of feet away from the rack with medium stance, this is your starting position.
Press the bar over your head pushing your head forward and shrug your shoulders to the ceiling as the bar passes your face and lock your elbows at the top, then lower down to starting position, (don’t use your legs to press the bar up easier).
This is one of the best exercises to build strong shoulders.
Another variation: You can perfom this exercise seated on smith machine.
2- Barbell press behind the kneck – Military press
Setup the barbell on a squat rack to match your hight, step under the bar and place the barbell under your shoulder below your kneck and step couple of feet away from the rack with medium stance, hold the bar in a width that forms your foreamrs with your upper arm 90 degree when the bar on your shoulders, this is your starting position.
Press the bar up over your head as you breath out and hold a second, then lower the barbell back to starting position on your shoulders carefully. (Important notice: this exercisif not performed properly cause injury, make sure your back straight while performing, and use light weights)
Another variation: You can perform this exercise seated on the smith mechine.
3- Lateral raise
Hold two dumbbells each of your side standing straight normal stance with your arms down without shrugging palms facing to your body, this your starting position.
Keep your body staright then raise the dumbbells up on each side with a slight bend on your elbows and a little tilt your hands forward, go up until your arms parallel to the floor and hold for a second than lower the dumbbells down to starting position as you inhale.
Another variation: you can perform this exercise seated down on a 90 degree military press bench with back support, and also you can do it each arm seperately recommended repetition then start with the other arm.
4- Dumbbell shoulder press
Hold two dumbblells and seat on a military bench with back support and place two dumbbells on your thighs, then push each dumbbell separately and position the dumbbells up with your upper arm parallel to your shoulder, and your forearms forms 90 degree with your upper arms and your palms facing forward, this is your starting position.
Press the dumbbells up as you exhale untill they touch together at the top and pause a second, then lower it down to starting position as you inhale.
Another variation: Which is called the ”Arnold Press”, in this exercise your starting position will be both dumbbells infront of your shoulder palms facing you, then you start to puch the dumbbells with rotating your wrist and move the same direction as the starting position which is mentioned above, and continue going up untill you touch the dumbbells your palms facing forward, then go down by reversing the process to starting position, (Note: It is not recmmended if you have wrist problem).
5- reverse flyes (rear delt)
Lay down on a 30 degree adjustable bench with your face down on your chest and hold two dumbbells, and your arms hanged infront with a slight bend your elbows and your palms facing each other, this is your starting position.
Raise the dumbbell up to the side untill your upper arm almost parallel to your shoulders as you exhale, hold for a second then lower it down to strating position.
6- Bent over dumbbell rear delt raise with head on the bench
Stand staright in the back of a 65 degree inclined bench couple of feet behind with dumbbells in your both hands, position your forehead on the back end of the bench with your straight, frorms almost 90 degree with the floor and your arms hanged down with palms facing each other, this is your starting position.
Raise the dumbbells up to the side untill your upper arms almost parallel to your shoulders as you exhale, hold a second then lower it down to starting position.
7- Cable rope rear-delt row
Attach a cable rope to high pulley cable, hold the both end with each hand the cable rope and stay couple of feet behind with medium stance until arm extended and lean your body little behind, keep your back and waist straight, this will be your starting position.
Pull the cable towards your upper chest, keep your elbows up to the sides parallel to the shoulders, keep pulling until your elbows travel little behind your shoulders and squeeze the muscle, then go back to starting position where your arms was extended and inhale as you move.
Alternatives: you can perfrom this exercise on seated ”cable row machine” by attaching the rope on the pulley and pull it towards your upper chest.
8- Bent over low pulley side lateral raise
Face your left side of your body to the low hanging pulley attached with D-handle, bend your waist forward untill your upper body parallel to the floor and your knees little bend, then hold the handle with your right hand with a little bend on your elbow, this is your starting position.
As you breath out raise the handle up to the side untill your upper arm parallel to floor, and squeeze your rear delt muscle, then slowly lower the handle down to starting position as you breath in.
Alternatives: You can perform this exercise with dumbells on each hand same stance, starting position will arms hanged straight down palms face eachother, then you raise both arms togther with slight bent on elbows, untill your arms parallel to the floor then go back to starting posiion.
9- Seated rear delt machine
Adjust the handles fully to the rear, adjust the seat so the handles will be on your shoulders level, then seat your face will be on the back rest of the machine, and grap the handles your palms face down, this will be your starting position.
With your elbows slight bend, move your arms to side in a semicircular motion and squeeze your back delt muscles, hold a second then go back to starting position.
10- Front dumbbell raise (front shoulders)
Take two dumbbells stand with your back straight, and your hands straight down on front of your thighs palms facing you, this is your starting position.
Keep your straight and raise your right dumbbell with a slight bend in your elbow untill you reach the dumbbell to your forehead level, then lower down slowly without moving your body back or forward, then do the same movement with your left hand and alternate untill you do the recommended amount of repetitions for each arm.#
Alternatives: This exercise can be performed with using both dumbbells raising together or with using barbell, and also you can hold the dumbbells beside you like a hummer and raise forward up as mentioned bove.
11- Incline barbell front raise on a bench (front shoulders)
Lay down on a 45 degree bench on your chest, then hold a barbell with a shoulder width palms face down and arms hanged straight down, this is your starting position
Raise the barbell up arms straight until your arms arms parallel to the floor, keep the stress on your shoulders only, then lower the barbell down to starting position.
Another variation: You can perform this exercise by laying down on 45 degree bench on your back and hold a barbell with a shoulder width straight palms faceing down just above your thighs to start, then raise the bar up and your arms straight untill it will be perpendicular to the floor then lower it down to starting position.
12- Dumbbell overhead press
Stand straight feet shoulder width, hold dumbbell on each hand and your arms straight down with neutral grip, than hold the dumbbells up untill your arms from 90 degree with your forearms, upper arms parallel to floor and forearms perpendicular to floor and palms face to eachother, this will be your starting position.
Raise the dumbbells up untill your arms fully extended, then lower them down to 90 degree position.
Another variation: You can perform this exercise having dumbbell in one arm, and the other arm you rest on a incline bench to support, in this way you can carrey more weight.
13- Machine shoulder press
Adjust the seat so the handles at your shoulder level, then grap the handles and raise them up to full extend on your arms, then lower them down again, (note: some machine handles will be your palms face to eachother, and other machine will be facing forward).
14- Cable reverse fly
Adjust the pulleys just above your hight, attach D-handles on each pulley, stand in the middle and hold the right hande with your left hand and the left handle with your right hand, and cross them with your arms straight parallel to floor infront of you, this will be your starting position.
Start to move your arms back outwards untill you squeeze your rear delts keeping your arms straight all the time, then go back to starting position.
(pictures coming soon)