Shoulder Exercises: The Top 10

#5. Seated Dumbbell Clean and Press

Why: Possibly the most underappreciated of all shoulder exercises, the Seated Dumbbell Clean and Press hits both the anterior and posterior aspects of the shoulder in a single movement. As if that wasn’t good enough, in addition to improving strength and size, it can also be used to improve shoulder health and function.

Execution: Grab a pair of dumbbells and sit on a flat bench with your chest tall and torso upright. Hold the dumbbells with your arms fully extended hanging down by your sides and palms facing behind you. Bracing your core, explosively shrug your shoulders as high as possible while simultaneously pulling the dumbbells upward. Once the dumbbells reach peak height, rotate your elbows underneath the dumbbells and catch them next to your shoulders. Pause, and then press the dumbbells directly overhead until your elbows completely lock out. Pause, and then return the dumbbells to the starting position and repeat for the prescribed number of sets and repetitions.