Shoulder exercises
14 movements that train the shoulders directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
Photo credits
Photo: Luke Witter · Unsplash License · cropped
What the shoulders do
The deltoid wraps the shoulder in three sections: the front raises the arm forward and assists every press, the side lifts the arm out (this is the head that builds width), and the rear pulls the arm back and is the one almost everybody neglects.
Shoulder exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Form video ↗Arnold Press
Shoulders
Form video ↗Band Overhead Press
Shoulders
Form video ↗Barbell Overhead Press
Shoulders
Form video ↗Cable Lateral Raise
Side delts
Form video ↗Dumbbell Shoulder Press
Shoulders
Form video ↗Face Pull
Rear delts, Upper back
Form video ↗Front Raise
Front delts
Form video ↗Landmine Press
Shoulders
Form video ↗Lateral Raise
Side delts
Form video ↗Machine Shoulder Press
Shoulders
Form video ↗Pike Push-Up
Shoulders
Form video ↗Push Press
Shoulders
Form video ↗Reverse Fly (Rear Delt Fly)
Rear delts
Form video ↗Upright Row
Shoulders, Upper back
How to train shoulders
Press overhead once or twice a week for the front and a general strength base, then add direct side and rear work — lateral raises and rear-delt flyes respond to higher reps, 12–20, and to frequency more than to load. The side and rear delts recover quickly, so three short sessions a week is fine.
The mistake to avoid
Chasing heavier lateral raises by swinging. The side delt is a small muscle with a short range; if the weight needs momentum to move, it is no longer the muscle lifting it.
Shoulder exercises by equipment
Whatever your gym has — or does not have.
Free Weights
9Bodyweight
2Cable & Functional
2Selectorized Strength
1Also works the shoulders
These train something else first, but the shoulders works hard in them — worth counting toward your weekly total.
Shoulder exercises — questions people ask
What are the best shoulders exercises?
Arnold Press, Band Overhead Press, Barbell Overhead Press, Dumbbell Shoulder Press, Landmine Press are the movements to build a shoulders session around — they load the muscle through its full range and are easy to add weight to over time. Press overhead once or twice a week for the front and a general strength base, then add direct side and rear work — lateral raises and rear-delt flyes respond to higher reps, 12–20, and to frequency more than to load. The side and rear delts recover quickly, so three short sessions a week is fine.
How often should I train shoulders?
Press overhead once or twice a week for the front and a general strength base, then add direct side and rear work — lateral raises and rear-delt flyes respond to higher reps, 12–20, and to frequency more than to load. The side and rear delts recover quickly, so three short sessions a week is fine.
Can I train shoulders at home?
Yes — Band Overhead Press, Pike Push-Up need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which shoulders exercises are best for beginners?
Start with Band Overhead Press, Face Pull, Front Raise, Landmine Press. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common shoulders training mistake?
Chasing heavier lateral raises by swinging. The side delt is a small muscle with a short range; if the weight needs momentum to move, it is no longer the muscle lifting it.