Checkout These 9 Effective Exercises for Developing Thicker and 3D Shoulders!

Welcome to our latest blog post where we are thrilled to share with you some of the most effective exercises to develop thicker and 3D shoulders. With our combined expertise in fitness and workout routines, we have carefully researched and compiled a list of nine exercises that are guaranteed to give you the shoulders you’ve always wanted. We understand how challenging it can be to tone and sculpt specific parts of the body, but with the right exercises and our guidance, it is achievable. So, let’s get started and explore these powerful exercises that will help you achieve those dreamy, defined shoulders!


Are you looking to get bigger and thicker shoulders with a 3D appearance? Then you’re in the right place! The shoulder is one of the most important muscle groups to train as it gives your upper body a powerful look. However, many people make the mistake of only focusing on the front head of the shoulder, which leads to an imbalanced and incomplete look. In order to achieve a complete 3D look, it’s important to work on all three heads of the shoulder. In this article, we will guide you through nine effective exercises to help you develop thicker, more rounded and 3D shoulders.

1. Dumbbell Shoulder Press

The dumbbell shoulder press is one of the most basic exercises for developing the shoulder muscles. It is perfect for targeting the front and mid heads of the shoulder. Start with sitting or standing straight with a dumbbell in each hand. Then lift the dumbbells up above your head until your arms are fully extended and bring it down slowly. Repeat this for 3 sets of 12-15 reps.

2. Seated Arnold Press

The seated Arnold press is another great variation for building up the shoulder muscles. This exercise is named after Arnold Schwarzenegger, who popularized it in bodybuilding. It is excellent for targeting all three heads of the shoulder. Sit on a bench or chair with a dumbbell in each hand. Start with your palms facing you and rotate them until they’re facing forward. Then push the dumbbells upward until your arms are fully extended, and slowly bring them down. Repeat this for 3 sets of 10-12 reps.

3. Barbell Shoulder Press

The barbell shoulder press is a great compound movement that targets all three shoulder heads. It is an excellent exercise for developing strength and mass in your shoulders. Start with standing straight with a barbell on your chest. Tighten your core muscles and push the barbell up until your arms are fully extended. Then slowly bring it down to your chest. Repeat this for 3 sets of 8-10 reps.

4. Lateral Raises

Lateral raises are excellent for isolating the mid and lateral heads of the shoulder. Stand straight with dumbbells in each hand and lift them to the sides until your arms are parallel to the floor. Slowly bring them down to your sides and repeat for 3 sets of 12-15 reps.

5. Rear Delt Flyes

Rear delt flyes are great for targeting the rear head of the shoulder. Begin with standing with dumbbells in both hands, bend over and then lift the dumbbells, extending your arms to the side. Make sure you target the rear delt muscles by fully extending your arms to the side. Repeat this for 3 sets of 10-12 reps.

6. Face Pulls

Face pulls are an effective way to work your back of the shoulder muscles and can help you build a complete and 3D shoulder appearance. To perform face pulls, attach a rope or cable to a high pulley and pull it towards your face with your palms facing downward. Repeat this for 3 sets of 15-20 reps.

7. High Cable Reverse Fly

The high cable reverse fly is another great exercise for targeting the back of your shoulders. To perform this exercise, pull the cables down with a handle, making sure to focus on squeezing your shoulder blades together. Repeat this for 3 sets of 12-15 reps.

8. Dumbbell Bent Over Reverse Fly

This exercise is another variation of the rear delt fly and also targets the back of the shoulder. Hold dumbbells in each hand, bend forward, and lift the dumbbells out to the sides. Make sure you fully extend your arms so that you can engage your rear delts. Repeat this for 3 sets of 10-12 reps.

9. 45 Degree Incline Row

Last but not least, the 45-degree incline row is an excellent exercise for building the rear head of the shoulder. It also targets other muscles like the rhomboids and lower traps. Start with a barbell at 45 degrees with your feet slightly apart. Pull the bar towards your chest by contracting your shoulder blades and keeping your elbows close to your body. Repeat this for 3 sets of 8-10 reps.


  1. How often should I train my shoulders?
  • It’s recommended to train your shoulders once or twice a week for best results.
  1. Should I do compound or isolation exercises for my shoulders?
  • It’s best to include both compound and isolation exercises in your shoulder routine for complete development.
  1. How many sets and reps should I do for shoulder exercises?
  • Aim for 3-4 sets of 8-15 reps for each exercise, depending on your fitness level.
  1. Is it important to work all three heads of the shoulder?
  • Yes, it’s essential to work all three heads of the shoulder for balanced and complete shoulder development.
  1. How long will it take to get 3D shoulders?
  • It depends on your genetics, workout routine, and diet. With consistent effort and a proper diet, you should see results in a few months.