Shoulders Exercises
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.
Benefits of Shoulders Training
- 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
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
Barbell Overhead Press
The standing overhead press is the purest test of shoulder strength, with the wh...
Target: Delts
Dumbbell Shoulder Press
Independent bells let each shoulder press through the path it prefers, exposing ...
Target: Delts
Arnold Press
Rotating from a supinated start to a pronated finish sweeps the load across the ...
Target: Delts
Dumbbell Lateral Raise
The only movement that loads the middle delt as prime mover, and the one that de...
Target: Delts
Front Dumbbell Raise
Isolates the anterior delt through pure shoulder flexion, useful when pressing v...
Target: Delts
Reverse Fly
Trains the rear delt, the head that pressing never touches and the one that keep...
Target: Delts
Upright Barbell Row
A vertical pull that loads the side delts and upper traps together, best kept to...
Target: Delts
Face Pull
The single best shoulder-health movement in the gym: rear delts and external rot...
Target: Delts
Band Shrug
Band Shrug is a shoulders exercise that targets the traps, with the shoulders wo...
Target: Traps
Side Push Neck Stretch
Side Push Neck Stretch is a shoulders exercise that targets the levator scapulae...
Target: Levator Scapulae
Neck Side Stretch
Neck Side Stretch is a shoulders exercise that targets the levator scapulae, wit...
Target: Levator Scapulae
Lever Shoulder Press V. 2
Lever Shoulder Press V. 2 is a shoulders exercise that targets the delts, with t...
Target: Delts
Dumbbell Reverse Fly
Dumbbell Reverse Fly is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Dumbbell Seated Alternate Press
Dumbbell Seated Alternate Press is a shoulders exercise that targets the delts, ...
Target: Delts
Cable Front Shoulder Raise
Cable Front Shoulder Raise is a shoulders exercise that targets the delts, with ...
Target: Delts
Dumbbell Lying One Arm Deltoid Rear is a shoulders exercise that targets the del...
Target: Delts
Kettlebell Seesaw Press
Kettlebell Seesaw Press is a shoulders exercise that targets the delts, with the...
Target: Delts
Cable Cross-over Revers Fly
Cable Cross-over Revers Fly is a shoulders exercise that targets the delts, with...
Target: Delts
Barbell Standing Bradford Press
Barbell Standing Bradford Press is a shoulders exercise that targets the delts, ...
Target: Delts
Barbell Thruster
Barbell Thruster is a shoulders exercise that targets the delts, with the quadri...
Target: Delts
Cable Upright Row
Cable Upright Row is a shoulders exercise that targets the delts, with the traps...
Target: Delts
Dumbbell Standing Alternate Overhead Press is a shoulders exercise that targets ...
Target: Delts
Dumbbell Iron Cross
Dumbbell Iron Cross is a shoulders exercise that targets the delts, with the tri...
Target: Delts
Barbell Wide-grip Upright Row
Barbell Wide-grip Upright Row is a shoulders exercise that targets the delts, wi...
Target: Delts
Cable Seated Rear Lateral Raise
Cable Seated Rear Lateral Raise is a shoulders exercise that targets the delts, ...
Target: Delts
Barbell Rear Delt Raise
Barbell Rear Delt Raise is a shoulders exercise that targets the delts, with the...
Target: Delts
Smith Seated Shoulder Press
Smith Seated Shoulder Press is a shoulders exercise that targets the delts, with...
Target: Delts
Dumbbell Raise
Dumbbell Raise is a shoulders exercise that targets the delts, with the traps, r...
Target: Delts
Barbell Rear Delt Row
Barbell Rear Delt Row is a shoulders exercise that targets the delts, with the t...
Target: Delts
Dumbbell Seated Alternate Front Raise
Dumbbell Seated Alternate Front Raise is a shoulders exercise that targets the d...
Target: Delts
Barbell Upright Row
Barbell Upright Row is a shoulders exercise that targets the delts, with the tra...
Target: Delts
Dumbbell One Arm Lateral Raise
Dumbbell One Arm Lateral Raise is a shoulders exercise that targets the delts, w...
Target: Delts
Dumbbell Cuban Press
Dumbbell Cuban Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Smith Rear Delt Row
Smith Rear Delt Row is a shoulders exercise that targets the delts, with the tra...
Target: Delts
Kettlebell One Arm Military Press To The Side is a shoulders exercise that targe...
Target: Delts
Kettlebell One Arm Snatch
Kettlebell One Arm Snatch is a shoulders exercise that targets the delts, with t...
Target: Delts
Kettlebell Two Arm Clean
Kettlebell Two Arm Clean is a shoulders exercise that targets the delts, with th...
Target: Delts
Dumbbell Lying Rear Lateral Raise is a shoulders exercise that targets the delts...
Target: Delts
Cable Alternate Shoulder Press
Cable Alternate Shoulder Press is a shoulders exercise that targets the delts, w...
Target: Delts
Dumbbell Incline Rear Lateral Raise
Dumbbell Incline Rear Lateral Raise is a shoulders exercise that targets the del...
Target: Delts
Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise is a shoulders exercise that targets the delts, with...
Target: Delts
Kettlebell Seated Press
Kettlebell Seated Press is a shoulders exercise that targets the delts, with the...
Target: Delts
Band Y-raise
Band Y-raise is a shoulders exercise that targets the delts, with the traps, rho...
Target: Delts
Landmine Lateral Raise
Landmine Lateral Raise is a shoulders exercise that targets the delts, with the ...
Target: Delts
Cable One Arm Lateral Raise
Cable One Arm Lateral Raise is a shoulders exercise that targets the delts, with...
Target: Delts
Kettlebell Pirate Supper Legs
Kettlebell Pirate Supper Legs is a shoulders exercise that targets the delts, wi...
Target: Delts
Dumbbell Seated Alternate Shoulder is a shoulders exercise that targets the delt...
Target: Delts
Barbell Seated Bradford Rocky Press
Barbell Seated Bradford Rocky Press is a shoulders exercise that targets the del...
Target: Delts
Kettlebell One Arm Clean And Jerk is a shoulders exercise that targets the delts...
Target: Delts
Band Reverse Fly
Band Reverse Fly is a shoulders exercise that targets the delts, with the upper ...
Target: Delts
Cable Rear Delt Row (stirrups)
Cable Rear Delt Row (stirrups) is a shoulders exercise that targets the delts, w...
Target: Delts
Dumbbell Arnold Press
Dumbbell Arnold Press is a shoulders exercise that targets the delts, with the t...
Target: Delts
Weighted Round Arm
Weighted Round Arm is a shoulders exercise that targets the delts, with the tric...
Target: Delts
Dumbbell Push Press
Dumbbell Push Press is a shoulders exercise that targets the delts, with the tri...
Target: Delts
Dumbbell Rear Fly
Dumbbell Rear Fly is a shoulders exercise that targets the delts, with the trape...
Target: Delts
Dumbbell Front Raise
Dumbbell Front Raise is a shoulders exercise that targets the delts, with the bi...
Target: Delts
Cable Standing Cross-over High Reverse Fly is a shoulders exercise that targets ...
Target: Delts
Dumbbell Standing Overhead Press
Dumbbell Standing Overhead Press is a shoulders exercise that targets the delts,...
Target: Delts
Dumbbell Standing Around World
Dumbbell Standing Around World is a shoulders exercise that targets the delts, w...
Target: Delts
Band Twisting Overhead Press
Band Twisting Overhead Press is a shoulders exercise that targets the delts, wit...
Target: Delts
Dumbbell Rear Lateral Raise (support Head) is a shoulders exercise that targets ...
Target: Delts
Battling Ropes
Battling Ropes is a shoulders exercise that targets the delts, with the forearms...
Target: Delts
Kettlebell Double Push Press
Kettlebell Double Push Press is a shoulders exercise that targets the delts, wit...
Target: Delts
Dumbbell Upright Row
Dumbbell Upright Row is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Kettlebell Double Jerk
Kettlebell Double Jerk is a shoulders exercise that targets the delts, with the ...
Target: Delts
Band Front Lateral Raise
Band Front Lateral Raise is a shoulders exercise that targets the delts, with th...
Target: Delts
Dumbbell Standing Alternate Raise is a shoulders exercise that targets the delts...
Target: Delts
Dumbbell Arnold Press V. 2
Dumbbell Arnold Press V. 2 is a shoulders exercise that targets the delts, with ...
Target: Delts
Cable Lateral Raise
Cable Lateral Raise is a shoulders exercise that targets the delts, with the tra...
Target: Delts
Cable Forward Raise
Cable Forward Raise is a shoulders exercise that targets the delts, with the tri...
Target: Delts
Dumbbell Standing Palms In Press
Dumbbell Standing Palms In Press is a shoulders exercise that targets the delts,...
Target: Delts
Rear Deltoid Stretch
Rear Deltoid Stretch is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Dumbbell Front Raise V. 2
Dumbbell Front Raise V. 2 is a shoulders exercise that targets the delts, with t...
Target: Delts
Band Front Raise
Band Front Raise is a shoulders exercise that targets the delts, with the tricep...
Target: Delts
Dumbbell Incline Raise
Dumbbell Incline Raise is a shoulders exercise that targets the delts, with the ...
Target: Delts
Left Hook. Boxing
Left Hook. Boxing is a shoulders exercise that targets the delts, with the bicep...
Target: Delts
Smith Upright Row
Smith Upright Row is a shoulders exercise that targets the delts, with the traps...
Target: Delts
Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press is a shoulders exercise that targets the delts, w...
Target: Delts
Kettlebell Arnold Press
Kettlebell Arnold Press is a shoulders exercise that targets the delts, with the...
Target: Delts
Dumbbell Lying On Floor Rear Delt Raise is a shoulders exercise that targets the...
Target: Delts
Cable Rear Delt Row (with Rope)
Cable Rear Delt Row (with Rope) is a shoulders exercise that targets the delts, ...
Target: Delts
Smith Standing Behind Head Military Press is a shoulders exercise that targets t...
Target: Delts
Lever Shoulder Press V. 3
Lever Shoulder Press V. 3 is a shoulders exercise that targets the delts, with t...
Target: Delts
Dumbbell One Arm Upright Row
Dumbbell One Arm Upright Row is a shoulders exercise that targets the delts, wit...
Target: Delts
Dumbbell W-press
Dumbbell W-press is a shoulders exercise that targets the delts, with the tricep...
Target: Delts
Cable Shoulder Press
Cable Shoulder Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Dumbbell Upright Row (back POV)
Dumbbell Upright Row (back POV) is a shoulders exercise that targets the delts, ...
Target: Delts
Barbell Upright Row V. 2
Barbell Upright Row V. 2 is a shoulders exercise that targets the delts, with th...
Target: Delts
Barbell Upright Row V. 3
Barbell Upright Row V. 3 is a shoulders exercise that targets the delts, with th...
Target: Delts
Smith Standing Military Press
Smith Standing Military Press is a shoulders exercise that targets the delts, wi...
Target: Delts
Kettlebell Seated Two Arm Military Press
Kettlebell Seated Two Arm Military Press is a shoulders exercise that targets th...
Target: Delts
Band Shoulder Press
Band Shoulder Press is a shoulders exercise that targets the delts, with the tri...
Target: Delts
Barbell Standing Front Raise Over Head
Barbell Standing Front Raise Over Head is a shoulders exercise that targets the ...
Target: Delts
Barbell Front Raise
Barbell Front Raise is a shoulders exercise that targets the delts, with the bic...
Target: Delts
Weighted Kneeling Step With Swing
Weighted Kneeling Step With Swing is a shoulders exercise that targets the delts...
Target: Delts
Dumbbell Seated Shoulder Press (parallel Grip) is a shoulders exercise that targ...
Target: Delts
Dumbbell Scott Press
Dumbbell Scott Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Kettlebell Double Snatch
Kettlebell Double Snatch is a shoulders exercise that targets the delts, with th...
Target: Delts
Dumbbell Bench Seated Press
Dumbbell Bench Seated Press is a shoulders exercise that targets the delts, with...
Target: Delts
Dumbbell Seated Lateral Raise V. 2 is a shoulders exercise that targets the delt...
Target: Delts
Lever One Arm Shoulder Press
Lever One Arm Shoulder Press is a shoulders exercise that targets the delts, wit...
Target: Delts
Lever Shoulder Press
Lever Shoulder Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Dumbbell Cuban Press V. 2
Dumbbell Cuban Press V. 2 is a shoulders exercise that targets the delts, with t...
Target: Delts
Dumbbell Side Lying One Hand Raise is a shoulders exercise that targets the delt...
Target: Delts
Barbell Seated Behind Head Military Press
Barbell Seated Behind Head Military Press is a shoulders exercise that targets t...
Target: Delts
Lever Military Press
Lever Military Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Kettlebell Two Arm Military Press
Kettlebell Two Arm Military Press is a shoulders exercise that targets the delts...
Target: Delts
Cable Seated Shoulder Internal Rotation
Cable Seated Shoulder Internal Rotation is a shoulders exercise that targets the...
Target: Delts
Dumbbell One Arm Lateral Raise With Support is a shoulders exercise that targets...
Target: Delts
Dumbbell Standing One Arm Palm In Press is a shoulders exercise that targets the...
Target: Delts
Barbell One Arm Snatch
Barbell One Arm Snatch is a shoulders exercise that targets the delts, with the ...
Target: Delts
Dumbbell One Arm Reverse Fly (with Support) is a shoulders exercise that targets...
Target: Delts
Weighted Front Raise
Weighted Front Raise is a shoulders exercise that targets the delts, with the bi...
Target: Delts
Kettlebell One Arm Push Press
Kettlebell One Arm Push Press is a shoulders exercise that targets the delts, wi...
Target: Delts
Barbell Seated Overhead Press
Barbell Seated Overhead Press is a shoulders exercise that targets the delts, wi...
Target: Delts
Smith Shoulder Press
Smith Shoulder Press is a shoulders exercise that targets the delts, with the tr...
Target: Delts
Dumbbell Standing Front Raise Above Head is a shoulders exercise that targets th...
Target: Delts
Barbell Standing Wide Military Press
Barbell Standing Wide Military Press is a shoulders exercise that targets the de...
Target: Delts
Lever Seated Reverse Fly
Lever Seated Reverse Fly is a shoulders exercise that targets the delts, with th...
Target: Delts
Dumbbell Rear Delt Row_shoulder
Dumbbell Rear Delt Row_shoulder is a shoulders exercise that targets the delts, ...
Target: Delts
Lever Seated Reverse Fly (parallel Grip) is a shoulders exercise that targets th...
Target: Delts
Barbell Skier
Barbell Skier is a shoulders exercise that targets the delts, with the triceps, ...
Target: Delts
Smith Behind Neck Press
Smith Behind Neck Press is a shoulders exercise that targets the delts, with the...
Target: Delts
Lever Lateral Raise
Lever Lateral Raise is a shoulders exercise that targets the delts, with the tra...
Target: Delts
Dumbbell Rear Delt Raise
Dumbbell Rear Delt Raise is a shoulders exercise that targets the delts, with th...
Target: Delts
Dumbbell One Arm Shoulder Press V. 2 is a shoulders exercise that targets the de...
Target: Delts
Standing Behind Neck Press
Standing Behind Neck Press is a shoulders exercise that targets the delts, with ...
Target: Delts
Cable Standing Rear Delt Row (with Rope)
Cable Standing Rear Delt Row (with Rope) is a shoulders exercise that targets th...
Target: Delts
Ez Barbell Anti Gravity Press
Ez Barbell Anti Gravity Press is a shoulders exercise that targets the delts, wi...
Target: Delts
Kettlebell Thruster
Kettlebell Thruster is a shoulders exercise that targets the delts, with the qua...
Target: Delts
Resistance Band Seated Shoulder Press is a shoulders exercise that targets the d...
Target: Delts
Dumbbell Lying One Arm Rear Lateral Raise is a shoulders exercise that targets t...
Target: Delts
Dumbbell Alternate Side Press
Dumbbell Alternate Side Press is a shoulders exercise that targets the delts, wi...
Target: Delts
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.
- 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
- Barbell Overhead PressDelts · Barbell · Intermediate
- Dumbbell Shoulder PressDelts · Dumbbell · Beginner
- Arnold PressDelts · Dumbbell · Intermediate
- Dumbbell Lateral RaiseDelts · Dumbbell · Beginner
- Front Dumbbell RaiseDelts · Dumbbell · Beginner
- Reverse FlyDelts · Dumbbell · Beginner
- Upright Barbell RowDelts · Barbell · Beginner
- Face PullDelts · Cable · Beginner
- Band ShrugTraps · Band · Beginner
- Side Push Neck StretchLevator Scapulae · Body Weight · Intermediate
- Neck Side StretchLevator Scapulae · Body Weight · Beginner
- Lever Shoulder Press V. 2Delts · Leverage Machine · Intermediate
- Dumbbell Reverse FlyDelts · Dumbbell · Intermediate
- Dumbbell Seated Alternate PressDelts · Dumbbell · Intermediate
- Cable Front Shoulder RaiseDelts · Cable · Intermediate
- Dumbbell Lying One Arm Deltoid RearDelts · Dumbbell · Advanced
- Kettlebell Seesaw PressDelts · Kettlebell · Intermediate
- Cable Cross-over Revers FlyDelts · Cable · Intermediate
- Barbell Standing Bradford PressDelts · Barbell · Intermediate
- Barbell ThrusterDelts · Barbell · Advanced
- Cable Upright RowDelts · Cable · Intermediate
- Dumbbell Standing Alternate Overhead PressDelts · Dumbbell · Beginner
- Dumbbell Iron CrossDelts · Dumbbell · Advanced
- Barbell Wide-grip Upright RowDelts · Barbell · Intermediate
- Cable Seated Rear Lateral RaiseDelts · Cable · Beginner
- Barbell Rear Delt RaiseDelts · Barbell · Intermediate
- Smith Seated Shoulder PressDelts · Smith Machine · Advanced
- Dumbbell RaiseDelts · Dumbbell · Beginner
- Barbell Rear Delt RowDelts · Barbell · Intermediate
- Dumbbell Seated Alternate Front RaiseDelts · Dumbbell · Intermediate
- Barbell Upright RowDelts · Barbell · Intermediate
- Dumbbell One Arm Lateral RaiseDelts · Dumbbell · Advanced
- Dumbbell Cuban PressDelts · Dumbbell · Beginner
- Smith Rear Delt RowDelts · Smith Machine · Intermediate
- Kettlebell One Arm Military Press To The SideDelts · Kettlebell · Advanced
- Kettlebell One Arm SnatchDelts · Kettlebell · Advanced
- Kettlebell Two Arm CleanDelts · Kettlebell · Intermediate
- Dumbbell Lying Rear Lateral RaiseDelts · Dumbbell · Beginner
- Cable Alternate Shoulder PressDelts · Cable · Advanced
- Dumbbell Incline Rear Lateral RaiseDelts · Dumbbell · Intermediate
- Dumbbell Rear Lateral RaiseDelts · Dumbbell · Beginner
- Kettlebell Seated PressDelts · Kettlebell · Intermediate
- Band Y-raiseDelts · Band · Beginner
- Landmine Lateral RaiseDelts · Barbell · Intermediate
- Cable One Arm Lateral RaiseDelts · Cable · Advanced
- Kettlebell Pirate Supper LegsDelts · Kettlebell · Intermediate
- Dumbbell Seated Alternate ShoulderDelts · Dumbbell · Beginner
- Barbell Seated Bradford Rocky PressDelts · Barbell · Intermediate
- Kettlebell One Arm Clean And JerkDelts · Kettlebell · Advanced
- Band Reverse FlyDelts · Band · Intermediate
- Cable Rear Delt Row (stirrups)Delts · Cable · Advanced
- Dumbbell Arnold PressDelts · Dumbbell · Beginner
- Weighted Round ArmDelts · Weighted · Intermediate
- Dumbbell Push PressDelts · Dumbbell · Beginner
- Dumbbell Rear FlyDelts · Dumbbell · Intermediate
- Dumbbell Front RaiseDelts · Dumbbell · Beginner
- Cable Standing Cross-over High Reverse FlyDelts · Cable · Advanced
- Dumbbell Standing Overhead PressDelts · Dumbbell · Beginner
- Dumbbell Standing Around WorldDelts · Dumbbell · Beginner
- Band Twisting Overhead PressDelts · Band · Advanced
- Dumbbell Rear Lateral Raise (support Head)Delts · Dumbbell · Beginner
- Battling RopesDelts · Rope · Intermediate
- Kettlebell Double Push PressDelts · Kettlebell · Intermediate
- Dumbbell Upright RowDelts · Dumbbell · Beginner
- Kettlebell Double JerkDelts · Kettlebell · Advanced
- Band Front Lateral RaiseDelts · Band · Beginner
- Dumbbell Standing Alternate RaiseDelts · Dumbbell · Advanced
- Dumbbell Arnold Press V. 2Delts · Dumbbell · Beginner
- Cable Lateral RaiseDelts · Cable · Beginner
- Cable Forward RaiseDelts · Cable · Beginner
- Dumbbell Standing Palms In PressDelts · Dumbbell · Beginner
- Rear Deltoid StretchDelts · Body Weight · Beginner
- Dumbbell Front Raise V. 2Delts · Dumbbell · Beginner
- Band Front RaiseDelts · Band · Beginner
- Dumbbell Incline RaiseDelts · Dumbbell · Beginner
- Left Hook. BoxingDelts · Body Weight · Beginner
- Smith Upright RowDelts · Smith Machine · Intermediate
- Dumbbell Seated Shoulder PressDelts · Dumbbell · Beginner
- Kettlebell Arnold PressDelts · Kettlebell · Intermediate
- Dumbbell Lying On Floor Rear Delt RaiseDelts · Dumbbell · Beginner
- Cable Rear Delt Row (with Rope)Delts · Cable · Advanced
- Smith Standing Behind Head Military PressDelts · Smith Machine · Advanced
- Lever Shoulder Press V. 3Delts · Leverage Machine · Intermediate
- Dumbbell One Arm Upright RowDelts · Dumbbell · Advanced
- Dumbbell W-pressDelts · Dumbbell · Beginner
- Cable Shoulder PressDelts · Cable · Intermediate
- Dumbbell Upright Row (back POV)Delts · Dumbbell · Intermediate
- Barbell Upright Row V. 2Delts · Barbell · Intermediate
- Barbell Upright Row V. 3Delts · Barbell · Intermediate
- Smith Standing Military PressDelts · Smith Machine · Intermediate
- Kettlebell Seated Two Arm Military PressDelts · Kettlebell · Intermediate
- Band Shoulder PressDelts · Band · Beginner
- Barbell Standing Front Raise Over HeadDelts · Barbell · Intermediate
- Barbell Front RaiseDelts · Barbell · Intermediate
- Weighted Kneeling Step With SwingDelts · Weighted · Intermediate
- Dumbbell Seated Shoulder Press (parallel Grip)Delts · Dumbbell · Beginner
- Dumbbell Scott PressDelts · Dumbbell · Beginner
- Kettlebell Double SnatchDelts · Kettlebell · Advanced
- Dumbbell Bench Seated PressDelts · Dumbbell · Beginner
- Dumbbell Seated Lateral Raise V. 2Delts · Dumbbell · Beginner
- Lever One Arm Shoulder PressDelts · Leverage Machine · Advanced
- Lever Shoulder PressDelts · Leverage Machine · Beginner
- Dumbbell Cuban Press V. 2Delts · Dumbbell · Beginner
- Dumbbell Side Lying One Hand RaiseDelts · Dumbbell · Beginner
- Barbell Seated Behind Head Military PressDelts · Barbell · Intermediate
- Lever Military PressDelts · Leverage Machine · Beginner
- Kettlebell Two Arm Military PressDelts · Kettlebell · Intermediate
- Cable Seated Shoulder Internal RotationDelts · Cable · Intermediate
- Dumbbell One Arm Lateral Raise With SupportDelts · Dumbbell · Advanced
- Dumbbell Standing One Arm Palm In PressDelts · Dumbbell · Advanced
- Barbell One Arm SnatchDelts · Barbell · Advanced
- Dumbbell One Arm Reverse Fly (with Support)Delts · Dumbbell · Advanced
- Weighted Front RaiseDelts · Weighted · Intermediate
- Kettlebell One Arm Push PressDelts · Kettlebell · Advanced
- Barbell Seated Overhead PressDelts · Barbell · Intermediate
- Smith Shoulder PressDelts · Smith Machine · Intermediate
- Dumbbell Standing Front Raise Above HeadDelts · Dumbbell · Beginner
- Barbell Standing Wide Military PressDelts · Barbell · Intermediate
- Lever Seated Reverse FlyDelts · Leverage Machine · Beginner
- Dumbbell Rear Delt Row_shoulderDelts · Dumbbell · Advanced
- Lever Seated Reverse Fly (parallel Grip)Delts · Leverage Machine · Beginner
- Barbell SkierDelts · Barbell · Intermediate
- Smith Behind Neck PressDelts · Smith Machine · Advanced
- Lever Lateral RaiseDelts · Leverage Machine · Beginner
- Dumbbell Rear Delt RaiseDelts · Dumbbell · Beginner
- Dumbbell One Arm Shoulder Press V. 2Delts · Dumbbell · Advanced
- Standing Behind Neck PressDelts · Barbell · Intermediate
- Cable Standing Rear Delt Row (with Rope)Delts · Cable · Intermediate
- Ez Barbell Anti Gravity PressDelts · Ez Barbell · Intermediate
- Kettlebell ThrusterDelts · Kettlebell · Intermediate
- Resistance Band Seated Shoulder PressDelts · Resistance Band · Beginner
- Dumbbell Lying One Arm Rear Lateral RaiseDelts · Dumbbell · Advanced
- Dumbbell Alternate Side PressDelts · Dumbbell · Beginner
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.