143 exercises
Shoulders exercises
The deltoids have front, side and rear heads. Presses hit the front delts hard; side raises and rear-delt work fill in the rest for rounder, healthier shoulders.
- Most lifters need more side and rear delt work, not more pressing.
- Use lighter weights and controlled reps on lateral raises.
- Rear delts respond well to high reps (15–25).
Best shoulders exercises
Dumbbell Raise
dumbbell
Barbell Front Raise
barbell
Barbell Upright Row
barbell
Cable Forward Raise
cable
Cable Front Raise
cable
Cable Lateral Raise
cable
Cable Upright Row
cable
Dumbbell Front Raise
dumbbell
- Dumbbell Incline Raise
- Dumbbell Incline T-Raise
- Dumbbell Lateral Raise
- Dumbbell Upright Row
- Lever Lateral Raise
- Barbell Rear Delt Raise
- Barbell Rear Delt Row
- Barbell Seated Overhead Press
- Barbell Wide-Grip Upright Row
- Cable Front Shoulder Raise
- Dumbbell Rear Delt Raise
- Dumbbell Rear Lateral Raise
- Dumbbell Seated Front Raise
- Dumbbell Seated Lateral Raise
- Dumbbell Standing Alternate Raise
- Dumbbell Standing Overhead Press
- Barbell Upright Row V. 2
- Barbell Upright Row V. 3
- Cable One Arm Lateral Raise
- Cable Rear Delt Row (Stirrups)
- Cable Seated Rear Lateral Raise
- Dumbbell Front Raise V. 2
- Dumbbell Full Can Lateral Raise
- Dumbbell Incline Rear Lateral Raise
- Dumbbell Lateral To Front Raise
- Dumbbell Lying Rear Lateral Raise
- Dumbbell One Arm Lateral Raise
- Dumbbell One Arm Upright Row
- Dumbbell Rear Delt Row (Shoulder)
- Dumbbell Seated Alternate Front Raise
- Dumbbell Standing Alternate Overhead Press
- Dumbbell Upright Row (Back Pov)
- Barbell Standing Front Raise Over Head
- Cable Rear Delt Row (With Rope)
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Rear Lateral Raise (Support Head)
- Dumbbell Seated Bent Arm Lateral Raise
- Dumbbell Seated Lateral Raise V. 2
- Dumbbell Side Lying One Hand Raise
- Dumbbell Standing Front Raise Above Head
- Cable Standing Rear Delt Row (With Rope)
- Dumbbell Lying On Floor Rear Delt Raise
- Dumbbell Lying One Arm Rear Lateral Raise
- Dumbbell One Arm Lateral Raise With Support
- Cable Kneeling Rear Delt Row (With Rope) (Male)
- Band Y-Raise
- Band Front Raise
- Landmine Lateral Raise
- Smith Upright Row
- Weighted Front Raise
- Band Front Lateral Raise
- Band Twisting Overhead Press
- Smith Rear Delt Row
- Band Standing Rear Delt Row
- Barbell Skier
- Barbell Thruster
- Dumbbell W-Press
- Cable Shoulder Press
- Dumbbell Arnold Press
- Dumbbell Cuban Press
- Dumbbell Iron Cross
- Dumbbell Push Press
- Dumbbell Rear Fly
- Dumbbell Reverse Fly
- Dumbbell Scott Press
- Lever Military Press
- Lever Shoulder Press
- Barbell One Arm Snatch
- Barbell Standing Bradford Press
- Cable Alternate Shoulder Press
- Cable Cross-Over Reverse Fly
- Cable Supine Reverse Fly
- Dumbbell Alternate Side Press
- Dumbbell Bench Seated Press
- Dumbbell Rotation Reverse Fly
- Dumbbell Seated Alternate Press
- Dumbbell Seated Alternate Shoulder
- Dumbbell Seated Shoulder Press
- Dumbbell Standing Around World
- Lever Seated Reverse Fly
- Barbell Seated Bradford Rocky Press
- Barbell Standing Wide Military Press
- Cable Seated Shoulder Internal Rotation
- Cable Standing Shoulder External Rotation
- Dumbbell Arnold Press V. 2
- Dumbbell Cuban Press V. 2
- Dumbbell Lying External Shoulder Rotation
- Dumbbell One Arm Shoulder Press
- Dumbbell Single Arm Overhead Carry
- Dumbbell Standing Palms In Press
- Dumbbell Upright Shoulder External Rotation
- Lever One Arm Shoulder Press
- Lever Shoulder Press V. 2
- Lever Shoulder Press V. 3
- Barbell Seated Behind Head Military Press
- Barbell Standing Close Grip Military Press
- Cable Standing Cross-Over High Reverse Fly
- Dumbbell Lying One Arm Deltoid Rear
- Dumbbell Seated Shoulder Press (Parallel Grip)
- Lever Seated Reverse Fly (Parallel Grip)
- Dumbbell One Arm Reverse Fly (With Support)
- Dumbbell One Arm Shoulder Press V. 2
- Dumbbell Standing One Arm Palm In Press
- Battling Ropes
- Kettlebell Thruster
- Band Reverse Fly
- Band Shoulder Press
- Kettlebell Alternating Press
- Kettlebell Arnold Press
- Kettlebell Double Jerk
- Kettlebell Double Snatch
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Left Hook (Boxing)
- Rear Deltoid Stretch
- Smith Shoulder Press
- Weighted Round Arm
- Kettlebell Double Push Press
- Kettlebell One Arm Jerk
- Kettlebell One Arm Snatch
- Kettlebell Pirate Supper Legs
- Kettlebell Two Arm Clean
- Smith Behind Neck Press
- Smith Seated Shoulder Press
- Smith Standing Military Press
- Standing Behind Neck Press
- Ez Barbell Anti Gravity Press
- Kettlebell One Arm Push Press
- Kettlebell Two Arm Military Press
- Resistance Band Seated Shoulder Press
- Weighted Kneeling Step With Swing
- Kettlebell One Arm Clean And Jerk
- Kettlebell Seated Two Arm Military Press
- Smith Standing Behind Head Military Press
- Kettlebell One Arm Military Press To The Side
Programs that train your shoulders
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Workouts
Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
6 exercises
Beginner
Full Body (Dumbbells Only)
One set of dumbbells. Full-body strength workout you can do at home or in the gym.
6 exercises
Beginner
Dumbbell Push (35 min)
Chest, shoulders and triceps using only dumbbells.
5 exercises
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