Shoulders Exercises

Dumbbell One Arm Shoulder Press

Beginner

Dumbbell One Arm Shoulder Press is a shoulders exercise targeting the delts....

Target: Delts

Cable Standing Shoulder External Rotation

Beginner

Cable Standing Shoulder External Rotation is a shoulders exercise targeting the ...

Target: Delts

Dumbbell Lying External Shoulder Rotation

Beginner

Dumbbell Lying External Shoulder Rotation is a shoulders exercise targeting the ...

Target: Delts

Cable Front Raise

Beginner

Cable Front Raise is a shoulders exercise targeting the delts....

Target: Delts

Kettlebell Alternating Press

Beginner

Kettlebell Alternating Press is a shoulders exercise targeting the delts....

Target: Delts

Cable Supine Reverse Fly

Beginner

Cable Supine Reverse Fly is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Upright Shoulder External Rotation

Beginner

Dumbbell Upright Shoulder External Rotation is a shoulders exercise targeting th...

Target: Delts

Dumbbell Rotation Reverse Fly

Intermediate

Dumbbell Rotation Reverse Fly is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Incline T-raise

Intermediate

Dumbbell Incline T-raise is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Single Arm Overhead Carry

Intermediate

Dumbbell Single Arm Overhead Carry is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Full Can Lateral Raise

Intermediate

Dumbbell Full Can Lateral Raise is a shoulders exercise targeting the delts....

Target: Delts

Cable Kneeling Rear Delt Row (with Rope) (male)

Intermediate

Cable Kneeling Rear Delt Row (with Rope) (male) is a shoulders exercise targetin...

Target: Delts

Dumbbell Seated Lateral Raise

Intermediate

Dumbbell Seated Lateral Raise is a shoulders exercise targeting the delts....

Target: Delts

Barbell Standing Close Grip Military Press

Intermediate

Barbell Standing Close Grip Military Press is a shoulders exercise targeting the...

Target: Delts

Band Standing Rear Delt Row

Advanced

Band Standing Rear Delt Row is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Seated Bent Arm Lateral Raise

Advanced

Dumbbell Seated Bent Arm Lateral Raise is a shoulders exercise targeting the del...

Target: Delts

Dumbbell Lateral To Front Raise

Advanced

Dumbbell Lateral To Front Raise is a shoulders exercise targeting the delts....

Target: Delts

Dumbbell Incline One Arm Lateral Raise

Advanced

Dumbbell Incline One Arm Lateral Raise is a shoulders exercise targeting the del...

Target: Delts

Dumbbell Seated Front Raise

Advanced

Dumbbell Seated Front Raise is a shoulders exercise targeting the delts....

Target: Delts

Kettlebell One Arm Jerk

Advanced

Kettlebell One Arm Jerk is a shoulders exercise targeting the delts....

Target: Delts

Barbell Overhead Press

Intermediate

The standing overhead press is the purest test of shoulder strength, with the wh...

Target: Delts

Dumbbell Shoulder Press

Beginner

Independent bells let each shoulder press through the path it prefers, exposing ...

Target: Delts

Arnold Press

Intermediate

Rotating from a supinated start to a pronated finish sweeps the load across the ...

Target: Delts

Dumbbell Lateral Raise

Beginner

The only movement that loads the middle delt as prime mover, and the one that de...

Target: Delts

Benefits of Shoulders Training

Sculpt round, capped shoulders with exercises that hit all three deltoid heads. This free shoulder library covers dumbbell and kettlebell overhead pressing, seated and incline lateral raises, cable and dumbbell front raises, reverse flyes and rear-delt rows, overhead carries, and the external rotation work that keeps the rotator cuff healthy under all of it. Every guide has an animated GIF demonstration, numbered cues, and sets and reps by goal.

Target front, side, and rear delts for fully developed shoulders
Boost overhead pressing strength and shoulder stability
Dumbbell, barbell, cable, kettlebell, and band variations
Dedicated rotator cuff work to keep the joint healthy under heavy pressing

Shoulders Exercises by Equipment

Train shoulders with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.

All Shoulders Exercises (153)

Browse the complete list of free shoulders exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own shoulders workout or adding moves to a custom AI workout plan.

Shoulders Training FAQ

What are the three parts of the shoulder and how do I train each?

The deltoid has a front (anterior), side (lateral), and rear (posterior) head. Overhead presses train the front, lateral raises train the side, and reverse flyes or rear-delt rows train the rear. Most people undertrain the rear delts, so add extra sets for them.

How can I get wider shoulders?

Lateral raises are the key movement: they grow the side delts, which visually widen the frame. Do 3-4 sets of 10-20 reps with strict form 2-3 times per week, combined with overhead pressing for overall shoulder mass.

Are shoulder exercises safe if my shoulder clicks or hurts?

Painless clicking is common and usually harmless, but sharp pain is a signal to stop. Start with external rotation work and lighter dumbbell presses through a pain-free range, and see a physiotherapist if pain persists. Never press through sharp shoulder pain.

Should I press with dumbbells or a barbell for shoulders?

Dumbbells allow a more natural path and force each side to work independently, which is better for shoulder health and fixing imbalances. Barbells let you load heavier for strength. A good program uses both: barbell overhead press for strength, dumbbell work for volume.