Shoulders Exercises

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These are the 13 shoulders exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Shoulders

The deltoid has three heads with different functions: anterior (shoulder flexion, heavily involved in presses), lateral (abduction, the one that adds most width) and posterior (horizontal extension, the most neglected). Overhead presses mainly cover the anterior head, so lateral raises and rear-delt work usually need extra dedicated volume.

The 13 Shoulders exercises

• Band pull-apart
• Front raise
• Lateral raise
• Cable lateral raise
• Machine lateral raise
• Face pull
• Arnold press
• Z-bar overhead press
• Seated dumbbell press
• Overhead press
• Bent-over reverse flye
• Cable upright row
• Turkish get-up

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See all muscle groups

• Abs
• Biceps
• Quads
• Back
• Glutes
• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

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