Best Shoulder Exercises

Lying Front Raise

Sit in front of the low pulley and attach a straight bar. Lie back.
Take a grip 6 inch grip on the bar, palms down. Keeping your elbows
slightly unlocked, raise the bar up to forehead level. This is the
same as a barbell front raise, only you can't use body momentum nor
put strain on the lower back. The very best movement for isolating
those front deltoids.

Dumbell Lateral Raises

Start with the dumbells in front of you, all four sides touching.
Keeping the elbows slightly unlocked, raise them out to the sides
to ear level. This brings out the medial delt and widens the
shoulders. Unlike the lateral raise machine, you can give yourself
forced reps at the end of a set by bending the arms more.

Press Behind The Head

This completes the movement you did in the previous exercise. On a
Smith or press machine, start with the bar behind your head, about
level with the tops of your ears, forearms parallel with each other.
Push the bar completely overhead. You will be able to handle more
weight in this partial movement, working the strong area of the
delts with some residual trap work.

Rear Deltoid Machine

Seated, facing the machine, do a set with your hands above shoulder
level, two sets at shoulder level, and a final set slightly below
shoulder level. Keep your elbows slightly bent. You can substitute
bentover flyes for this one. Do these with your forehead braced
against a high bench, a stool, or lying prone on a high bench. This
prevents you from using body momentum and takes strain off the
lower back. This is an important shoulder exercise since
underdeveloped rear delts are so common among bodybuilders.

Shrugs On The Standing Calf Machine

Unlike barbell or dumbell shrugs, you are not limited by your
gripping strength. Stand under the calf machine. Raise your
shoulders straight up as high as possible. Hold for 1/2 second,
lower slowly. You don't have to move your shoulders back, as
your rowing and rear delt work gets thew muscles make that
movement.