Whether you’re a fitness enthusiast or just starting out, adding shoulder to shoulder exercises to your workout routine can help take your training to the next level.

In this article, I’ll walk you through the benefits, techniques, and variations of the shoulder to shoulder exercise, and even provide a few workout routines you can try.

Let’s dive in!

What is a Shoulder to Shoulder Exercise?

The shoulder to shoulder exercise is exactly what it sounds like—a movement that involves pressing weight from one shoulder to the other.

It’s typically performed with a dumbbell, kettlebell, or even a sandbag, and is great for building upper body strength, particularly in the shoulders.

The exercise focuses on pushing a weight from one side of your body to the other, requiring your muscles to work hard to stabilize your body as you move the weight across.

Because of its functional nature, this exercise mimics real-life movements, making it useful not just for aesthetics, but also for practical, everyday strength.

Muscles Targeted by the Shoulder to Shoulder Exercise

One of the great things about the shoulder to shoulder exercise is that it’s a multi-muscle workout.

It primarily works the deltoids—the muscles that give your shoulders their round shape.

But that’s not all.

Your traps, which are the muscles between your shoulders and neck, also get in on the action.

The triceps (the muscles on the back of your arms) and upper chest get engaged as well when you’re pushing weight.

Additionally, because you’re stabilizing the weight, your core—specifically your abs and obliques—play a huge role in keeping your posture in check.

It’s truly a full upper-body workout in one dynamic movement.

Benefits of Shoulder to Shoulder Exercises

So, why should you incorporate shoulder to shoulder exercises into your workout routine?

Here are some of the key benefits:

1. Improved Upper Body Strength

This exercise puts a significant amount of tension on your shoulder and upper body muscles, making it an excellent way to build strength.

By alternating the weight from shoulder to shoulder, you’re working all angles of your shoulders, which helps to round out your strength gains.

2. Engages Your Core

Every time you press the weight across your body, your core is forced to engage to stabilize your movement.

This constant engagement improves your core strength and also enhances balance and stability.

3. Enhances Athletic Performance

If you’re an athlete or someone who enjoys sports like swimming, tennis, or boxing, stronger shoulders and core stability will take your performance to the next level.

The shoulder to shoulder exercise helps develop explosive power, which is critical in athletic movements that require pushing and rotating.

4. Injury Prevention

A strong upper body—especially strong shoulders—reduces the risk of injury.

By regularly practicing this exercise, you’re strengthening the rotator cuff muscles and other stabilizers, which helps to prevent common shoulder injuries.

How to Perform a Shoulder to Shoulder Exercise (Step-by-Step)

Equipment You’ll Need:

• Dumbbell
• Kettlebell
• Sandbag (optional)

Step-by-Step Guide:

1. Start by Standing Tall: Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell with both hands. The weight should be positioned just below your chin in front of your chest.
2. Press the Weight to One Shoulder: Slowly and with control, press the weight up and over toward your right shoulder. Focus on moving in a straight line and engaging your core.
3. Transfer Across to the Other Shoulder: Once you’ve reached your right shoulder, guide the weight across your body to the opposite shoulder. Again, keep your core tight to avoid twisting your torso.
4. Repeat in Reverse: Return the weight to the center of your chest and press it toward your left shoulder, repeating the movement.
5. Keep It Smooth: The key here is control. Don’t rush through the reps. Focus on using your muscles to move the weight, not momentum.

Form Tips:

• Engage your core at all times to prevent your lower back from arching.
• Keep a neutral spine—don’t let your neck dip forward or your back hunch.
• Avoid shrugging your shoulders during the movement.

Common Mistakes to Avoid

Like with any exercise, it’s easy to fall into bad habits.

Here are a few mistakes to avoid when performing the shoulder to shoulder exercise:

• Using Too Much Weight: This exercise isn’t about how heavy you can go. Start light and gradually build up as you get stronger.
• Leaning Too Far Forward: Maintain good posture throughout the exercise. Don’t lean excessively or curve your spine.
• Relying on Momentum: Focus on controlling the movement. If you find yourself swinging the weight, it’s a sign you’re either going too fast or using too much weight.

Variations of the Shoulder to Shoulder Exercise

Looking to switch things up?

Here are a few variations of the shoulder to shoulder exercise to keep things interesting:

1. Dumbbell Shoulder to Shoulder Press

This is the traditional version and involves pressing a dumbbell from one shoulder to the other. It’s great for beginners.

2. Kettlebell Shoulder to Shoulder

If you’re looking for more of a challenge, switch out the dumbbell for a kettlebell. The shape of the kettlebell changes the dynamic of the lift and adds an extra layer of difficulty.

3. Sandbag Shoulder to Shoulder

Sandbags are harder to grip than dumbbells or kettlebells, making this variation more challenging for your grip and core.

4. Resistance Band Shoulder Press

If you don’t have weights, use resistance bands to replicate the same shoulder to shoulder movement. This is a great option for home workouts or for those who are traveling.

5. Bodyweight Shoulder Press

No equipment? No problem!

You can mimic the motion of the shoulder to shoulder press with bodyweight movements like dynamic push-ups or side plank shoulder touches.

Shoulder to Shoulder Workout Routines

Now that you know how to perform the shoulder to shoulder exercise, let’s talk about how to fit it into your workout.

Here are a few routines to try depending on your fitness level:

Beginner Routine (3 Days a Week)

• Warm-Up: 5-10 minutes of light cardio.
• Circuit 1:
  • Dumbbell shoulder to shoulder press (3 sets of 10 reps per side).
  • Resistance band shoulder raises (3 sets of 12 reps).
  • Bodyweight push-ups (3 sets of 10-12 reps).
• Cool Down: Stretching for shoulders and chest.

Intermediate Routine (4 Days a Week)

• Warm-Up: 5-10 minutes of dynamic stretches.
• Circuit 2:
  • Kettlebell shoulder to shoulder (3 sets of 12 reps per side).
  • Lateral dumbbell raises (3 sets of 15 reps).
  • Planks (3 sets of 1-minute hold).

Advanced Routine (5 Days a Week)

• Warm-Up: 5 minutes of jump rope.
• Circuit 3:
  • Barbell shoulder press (4 sets of 8 reps).
  • Sandbag shoulder to shoulder (3 sets of 10 reps per side).
  • Bodyweight dips (3 sets of 15 reps).

Safety Tips for Shoulder to Shoulder Exercises

Your shoulders are a complex joint, so it’s important to take precautions to avoid injury.

Here are some safety tips to keep in mind:

1. Warm-Up Properly

Never skip your warm-up.

Spend at least 5-10 minutes getting your blood flowing and stretching your shoulder muscles.

2. Use the Right Weight

Always start with a lighter weight to master the movement before increasing the load.

3. Focus on Form

Proper form is crucial for avoiding injury, so always prioritize technique over how much weight you’re lifting.

4. Rest and Recovery

Give your shoulders time to recover.

Training them too frequently can lead to overuse injuries like rotator cuff strain.

Frequently Asked Questions (FAQs)

1. What equipment do I need for shoulder to shoulder exercises?

You can use dumbbells, kettlebells, sandbags, or even resistance bands depending on what you have available.

2. How often should I do shoulder exercises?

Aim for 2-3 times per week to ensure you’re building strength without overworking the muscles.

3. Can I do shoulder to shoulder exercises at home?

Yes, this is a great exercise for home workouts. All you need is a single dumbbell or kettlebell, or even just your bodyweight.

4. Will these exercises make my shoulders bulky?

No, unless you’re specifically lifting for size and doing heavy hypertrophy training. These exercises will give you lean, toned shoulders.

5. How can I prevent shoulder injury during these exercises?

Focus on maintaining good form, using the right amount of weight, and not overtraining your shoulders.

Conclusion

The shoulder to shoulder exercise is a fantastic addition to any workout routine.

Not only does it target the shoulders, but it also engages the core and improves overall upper body strength.

Remember to start slow, focus on your form, and gradually increase the weight as you progress.

Try incorporating some of the routines mentioned above and see how your shoulder strength improves over time.

Don’t forget to listen to your body, rest when necessary, and enjoy the process of getting stronger, one rep at a time.