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The shoudler have very small muscles and are very susceptible to injury, posture is of paramount importance in shoulder exercise and lower weights with fewer repetitions are suggested for less experienced people as injury to the shoulder can be very crippling. Although the shoulder muscles gets exercised during the process of other exercises like dead lifts, chest press, push ups and lat pull down, we can do a few exercise to strengthen the shoulder muscles.

Lateral raises, barbell shoulder press and shrugs should form the core of the exercise for your shoulder. Side Lateral raise can be done either using dumbbells or with the machine for 3 sets of 12 repetitions. Dumbbell press can also be done like the Arnold press and the Military press. The shoulder presses can be done in sitting as well as standing posture and is greatly helpful to develop stronger rotator cuffs muscles for 3 sets of 7-8 repetitions.

Try to put only one session for shoulder workout in your exercise chart and can also be clubbed with back exercise as most of the back exercise stimulate the shoulder muscles and acts as a warm up the shoulder exercises.