From a male point of view a great indicator of strength has always been related to the size of the shoulders.. A set of broad, thick shoulders eminate a look of power and are probably noticed first by most people.Therefore shoulder exercises tend to get a lot of focus in the gym and hence expose the area to injury.. So essentially, it is very important when working the shoulders at to make sure they are fully warmed up and that you limit the amount of overhead pressing in a shoulder routine. As I have found out on few occasions an injury to the shoulders is easy to get but not so easy to cure and can severely limit any upper body workouts.

So keeping that in mind for big shoulders or if just need to shape and tone then in my opinion are the 4 best:

Standing Dumbbell Overhead Press – This is one of the most frequently practiced exercises for shoulders. To begin, you will need to stand with your feet again set at hip length. As you ensure that your elbows are crooked, gently lift your arms until the dumbbells are at your ear . A good strategy is to inhale as your lower the weights whilst exhaling as your lift them over your head.Above all ensure that your posture is kept firm and straight during the exercise.

Lateral Raise – With this exercise, you will stand with your feet about hip width apart. Whilst holding a dumbell in your hands , gently raise the dumbbell out to your sides. Ensure that your elbows are slightly bent. Slowly lower the weights, and repeat.
 
Front Raise – Lighter weights are a prefffered choice whilst performing this exercise because of the muscle strain that it places on the shoulder. With your dumbbells held in each hand, stand with your feet placed at your hips width. Whilst still maintaining a grip on your dumbbells, raise your arms until your shoulder level is reached and then do a one count. Gently drop your arms whilst inhaling.

 Reverse Fly – The reverse fly targets the rear of the deltoid and again should be approached with caution.. I prefer to perform this on a adjustable bench set to a 60-degree incline position..Get a pair of light dumbbells and lie chest down on the bench.. With your chest supported by the bench, raise the DB’s up and out to your sides.. From an elevated position your body should form a letter Y pattern. Looking from above your position your arms and body should form a Y shape. As the weights are raised you should feel your shoulder blades coming together.. Along with the rear deltoid muscles this exercise works your rhomboids and the middle section of your traps..  

A good shoulder workout includes exercises that focus on all the muscles in the deltoid to diminish the risk of injury and maintain a balanced appearance.As far as sets and reps go, stick with what you can do safely. If you feel like you are straining and cannot maintain the form use lighter weights .

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