Why Your Shoulders Aren’t Growing: 8 Common Mistakes to Avoid

Developing three-dimensional, cap-like shoulders is key to achieving that desirable V-shaped upper body, which makes you look leaner, more attractive, and athletic.

Well-defined shoulders also enhance the muscularity of your arms by creating a distinct separation between the shoulder muscles and the rest of your arm. However, many people struggle to add significant mass to their shoulders due to common training mistakes.

Here, we’ll explore eight major reasons why your shoulders might not be growing as you’d like.

1. Incomplete Range of Motion

One of the biggest issues is not using a full range of motion during shoulder exercises, particularly overhead presses. Many people stop lowering the weight once their upper arms are parallel to the floor. Instead, you should aim to lower the weight until your hands are at least at ear level or even lower until the dumbbells are roughly at shoulder height. The lower part of the exercise is where the deltoids are most engaged, while the upper part primarily activates the triceps. Training through a full range of motion not only maximizes muscle engagement but also enhances overall muscle growth.

2. Overemphasis on Front Deltoids

Another common mistake is focusing too much on the front deltoids while neglecting the side and rear deltoids. This happens because exercises like the overhead press, which is a staple in many routines, primarily target the front delts. Additionally, the front delts get plenty of activation during horizontal pressing movements like bench presses. In contrast, the side delts, crucial for that broad shoulder appearance, don’t get as much stimulation from these compound exercises. To correct this imbalance, incorporate more side and rear delt exercises, such as lateral raises and reverse flies, into your routine.

3. Training Shoulders Last

If you’re hitting shoulders late in your workout, you’re likely not maximizing their growth potential. Research shows that the muscles trained first in a workout typically experience the most significant gains. If you’re combining chest, shoulders, and triceps in one session, starting with heavy chest exercises will tire out your shoulders before you even begin your shoulder-specific work. Instead, try dedicating a separate day to shoulder training or prioritize shoulder exercises at the beginning of your workout to maximize muscle engagement.

4. Trap Dominance

Some people feel their traps working more than their shoulders during exercises like lateral raises. This overactivation of the traps can hinder shoulder growth and lead to imbalanced development. To reduce trap involvement, try stretching your traps before shoulder workouts. Studies suggest that static stretching can temporarily decrease muscle activation, allowing you to better target the shoulders. Also, focus on pushing the dumbbells outward during lateral raises rather than just lifting them upward.

5. Lack of Progressive Overload

Progressive overload is essential for muscle growth, yet many people don’t apply it consistently to shoulder exercises. Whether it’s overhead presses or isolation moves like lateral raises, aim to gradually increase the weight you’re lifting. Even small increments over time can lead to substantial gains. Tracking your workouts can help you stay on top of this by providing tangible numbers to beat in future sessions.

6. Insufficient Training Volume

If you’re only training your shoulders once a week or doing just a few sets, you’re likely not providing enough stimulus for significant growth. Studies show a clear dose-response relationship between training volume and muscle hypertrophy—more sets lead to more muscle. If your shoulders aren’t growing, consider increasing your weekly training volume. For example, if you’re currently doing nine sets per week, try bumping it up to 12 or 15 sets to see if that breaks your plateau.

7. Not Eating Enough Calories

Muscle growth requires a caloric surplus. If your shoulders aren’t growing, you may not be eating enough. While you don’t need an excessive surplus, aiming for a 5-8% increase above your maintenance calories is usually sufficient to support muscle growth without gaining unnecessary fat. Remember, a moderate surplus can be just as effective for muscle gain as a large one, but without the added fat gain.

8. Inadequate Protein Intake

Protein is crucial for muscle repair and growth. Ensure you’re consuming enough to support your goals. Research suggests that around 0.73 grams of protein per pound of body weight per day is sufficient for muscle growth. For a 180-pound person, this amounts to approximately 131 grams of protein daily. Consuming more than this won’t necessarily enhance muscle growth further, so it’s better to allocate additional calories to fats and carbs for a more balanced and enjoyable diet.

By addressing these common mistakes, you can optimize your shoulder training and finally start seeing the growth you’ve been working towards.