How to Get Shoulders Like NBA Players

Get the inside scoop on how NBA players train to get strong, defined shoulders. Learn the shoulder exercises and training techniques that will help you get the same results.


The average NBA player is 6’7” and weighs around 220 pounds. They are some of the biggest and strongest athletes in the world. As such, they have some of the best-developed shoulders in the business.

If you’re looking to get shoulders like NBA players, you’re in luck. There are a few things you can do to develop wider, stronger, and more defined shoulders. Read on to learn how to get shoulders like NBA players.

The Importance of Shoulder Workouts

The importance of shoulders for NBA players cannot be understated. Players need strong, powerful shoulders to help them shoot the ball, rebound and defend.

Most player spend a lot of time working on their upper body strength, but neglect their shoulders. This is a mistake. Shoulder workouts are essential for any player who wants to improve their game.

There are a number of exercises that can help strengthen the shoulders, including dumbbell presses, dumbbell flys and lateral raises. Players should focus on both heavy weights and high reps to build strength and endurance.

In addition to weightlifting, players should also doplyometric exercises to improve their explosiveness. Exercises like medicine ball throws and power cleans will help players develop the powerful shoulder muscles they need to excel on the court.

The Best Shoulder Workouts

Getting shoulders like NBA players requires dedication and hard work in the gym. However, with the right exercises and workout routine, you can achieve the V-shape torso that you desire. Here are the best shoulder workouts to help you get started.

The Overhead Press

The overhead press is one of the most popular shoulder exercises and it’s also one of the most effective. It’s a great exercise for building strength and size in the shoulders, and it can be done with a variety of different weights.

There are two main ways to do the overhead press: with a barbell or with dumbbells. Both are effective, but many people find that using dumbbells is more comfortable on the joints.

To do the overhead press, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold the weight at shoulder level with your palms facing forward. Press the weight overhead, extending your arms fully. Lower the weight back to shoulder level and repeat for 12-15 reps.

The Front Raise

The front raise is one of the most popular shoulder exercises around, and for good reason – it’s an incredibly effective way to target the front deltoid muscle. If you want to add size and definition to your shoulders, the front raise is a great place to start.

There are a few different ways to perform the front raise, but the most common is with a dumbbell in each hand. Start by holding the dumbbells at your sides, with your palms facing your thighs. From here, slowly lift the dumbbells straight up in front of you until they’re level with your shoulders. Pause for a moment at the top of the movement, then lower the dumbbells back down to your sides.

You can also perform the front raise with a barbell, or even with no weight at all. If you’re using a barbell, simply grip the barbell with an overhand grip and raise it straight up in front of you. If you’re not using any weight, simply raise your arms straight up in front of you.

Start by performing 3 sets of 10-12 reps of the front raise. As you get stronger and more comfortable with the movement, you can increase the weight or reps as needed.

The Lateral Raise

The lateral raise is a weight training exercise in which the weight is raised to the side of the body with the arm extended straight. It is one of the most effective exercises for developing the shoulder muscles.

There are many variations of the lateral raise, but the most common is to hold a weight in each hand and raise it to the side until the arms are parallel to the floor. The arms should then be lowered slowly back to the starting position.

The lateral raise can be performed with dumbbells, barbells, or cables. It can also be done with one arm at a time or with both arms simultaneously.

The lateral raise is an excellent exercise for developing the shoulder muscles, but it should be performed with caution. Because of the way it places stress on the shoulder joint, it is possible to injure yourself if you do not use proper form.


Thanks for reading! Hopefully this guide has given you a better understanding of how to get shoulders like NBA players. Remember, there is no one-size-fits-all solution, so find what works best for you and stick with it. Be patient and consistent with your training, and you’ll see results in no time.

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