Shoulders Exercises
Sculpt round, capped shoulders with exercises that hit all three deltoid heads. Our free shoulder workout library includes the overhead press, lateral raises, front raises, rear-delt flyes, and Arnold press, complete with video guides and instructions. Strong, balanced shoulders improve pressing strength, upper-body aesthetics, and joint stability for everyday movement and lifting.
Benefits of Shoulders Training
- Target front, side, and rear delts for fully developed shoulders
- Boost overhead pressing strength and shoulder stability
- Dumbbell, barbell, cable, and bodyweight variations
- Video guides to protect the shoulder joint and lift safely
Dumbbell One Arm Shoulder Press
Dumbbell One Arm Shoulder Press is a shoulders exercise targeting the delts....
Target: Delts
Cable Standing Shoulder External Rotation is a shoulders exercise targeting the ...
Target: Delts
Dumbbell Lying External Shoulder Rotation is a shoulders exercise targeting the ...
Target: Delts
Cable Front Raise
Cable Front Raise is a shoulders exercise targeting the delts....
Target: Delts
Kettlebell Alternating Press
Kettlebell Alternating Press is a shoulders exercise targeting the delts....
Target: Delts
Cable Supine Reverse Fly
Cable Supine Reverse Fly is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Upright Shoulder External Rotation is a shoulders exercise targeting th...
Target: Delts
Dumbbell Rotation Reverse Fly
Dumbbell Rotation Reverse Fly is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Incline T-raise
Dumbbell Incline T-raise is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Single Arm Overhead Carry
Dumbbell Single Arm Overhead Carry is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Full Can Lateral Raise
Dumbbell Full Can Lateral Raise is a shoulders exercise targeting the delts....
Target: Delts
Cable Kneeling Rear Delt Row (with Rope) (male)
Cable Kneeling Rear Delt Row (with Rope) (male) is a shoulders exercise targetin...
Target: Delts
Dumbbell Seated Lateral Raise
Dumbbell Seated Lateral Raise is a shoulders exercise targeting the delts....
Target: Delts
Barbell Standing Close Grip Military Press
Barbell Standing Close Grip Military Press is a shoulders exercise targeting the...
Target: Delts
Band Standing Rear Delt Row
Band Standing Rear Delt Row is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Seated Bent Arm Lateral Raise is a shoulders exercise targeting the del...
Target: Delts
Dumbbell Lateral To Front Raise
Dumbbell Lateral To Front Raise is a shoulders exercise targeting the delts....
Target: Delts
Dumbbell Incline One Arm Lateral Raise is a shoulders exercise targeting the del...
Target: Delts
Dumbbell Seated Front Raise
Dumbbell Seated Front Raise is a shoulders exercise targeting the delts....
Target: Delts
Kettlebell One Arm Jerk
Kettlebell One Arm Jerk is a shoulders exercise targeting the delts....
Target: Delts
All Shoulders Exercises (20)
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.
- Dumbbell One Arm Shoulder PressDelts · Dumbbell · Beginner
- Cable Standing Shoulder External RotationDelts · Cable · Beginner
- Dumbbell Lying External Shoulder RotationDelts · Dumbbell · Beginner
- Cable Front RaiseDelts · Cable · Beginner
- Kettlebell Alternating PressDelts · Kettlebell · Beginner
- Cable Supine Reverse FlyDelts · Cable · Beginner
- Dumbbell Upright Shoulder External RotationDelts · Dumbbell · Beginner
- Dumbbell Rotation Reverse FlyDelts · Dumbbell · Intermediate
- Dumbbell Incline T-raiseDelts · Dumbbell · Intermediate
- Dumbbell Single Arm Overhead CarryDelts · Dumbbell · Intermediate
- Dumbbell Full Can Lateral RaiseDelts · Dumbbell · Intermediate
- Cable Kneeling Rear Delt Row (with Rope) (male)Delts · Cable · Intermediate
- Dumbbell Seated Lateral RaiseDelts · Dumbbell · Intermediate
- Barbell Standing Close Grip Military PressDelts · Barbell · Intermediate
- Band Standing Rear Delt RowDelts · Band · Advanced
- Dumbbell Seated Bent Arm Lateral RaiseDelts · Dumbbell · Advanced
- Dumbbell Lateral To Front RaiseDelts · Dumbbell · Advanced
- Dumbbell Incline One Arm Lateral RaiseDelts · Dumbbell · Advanced
- Dumbbell Seated Front RaiseDelts · Dumbbell · Advanced
- Kettlebell One Arm JerkDelts · Kettlebell · Advanced
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.