Best Shoulders Exercises
A curated list of 41 movements that build the shoulders. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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41 exercises
Overhead Press
Shoulders · Barbell · 6–8 reps
Dumbbell Overhead Press
Shoulders · Dumbbell · 8–12 reps
Lateral Raise
Shoulders · Dumbbell · 12–20 reps
Cable Lateral Raise
Shoulders · Cable · 12–20 reps
Rear Delt Fly
Shoulders · Dumbbell · 12–20 reps
Smith Machine Overhead Press
Shoulders · Machine · 8–12 reps
Machine Shoulder Press
Shoulders · Machine · 8–12 reps
Single-Arm Dumbbell Overhead Press
Shoulders · Dumbbell · 8–12 reps
- Arnold Press Shoulders · Dumbbell · 8–12 reps
- Machine Lateral Raise Shoulders · Machine · 12–20 reps
- Single-Arm Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Reverse Pec Deck Shoulders · Machine · 12–20 reps
- Cable Rear Delt Fly Shoulders · Cable · 12–20 reps
- Barbell Upright Row Shoulders · Barbell · 10–15 reps
- Pike Push-Up Shoulders · Bodyweight · 8–15 reps
- Wall Handstand Push-Up Shoulders · Bodyweight · 5–12 reps
- Seated Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Seated Barbell Shoulder Press Shoulders · Barbell · 6–8 reps
- Push Press Shoulders · Barbell · 3–6 reps
- Z Press Shoulders · Barbell · 6–10 reps
- Landmine Press Shoulders · Barbell · 8–12 reps
- Single-Arm Landmine Press Shoulders · Barbell · 8–12 reps
- Neutral-Grip Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Dumbbell Front Raise Shoulders · Dumbbell · 12–20 reps
- Cable Front Raise Shoulders · Cable · 12–20 reps
- Cable Y-Raise Shoulders · Cable · 12–20 reps
- Incline Dumbbell Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Leaning Cable Lateral Raise Shoulders · Cable · 12–20 reps
- Rear Delt Row Shoulders · Dumbbell · 12–20 reps
- Single-Arm Cable Rear Delt Fly Shoulders · Cable · 12–20 reps
- Cable Upright Row Shoulders · Cable · 10–15 reps
- Dumbbell Upright Row Shoulders · Dumbbell · 10–15 reps
- Cross-Body Shoulder Stretch Shoulders · Bodyweight · 20–45 reps
- Isometric Wall Press Shoulders · Bodyweight · 15–30 reps
- Banded External Rotation Shoulders · Resistance band · 12–20 reps
- Banded Internal Rotation Shoulders · Resistance band · 12–20 reps
- Overhead Medicine Ball Throw Shoulders · Bodyweight · 3–6 reps
- Push Jerk Shoulders · Barbell · 1–3 reps
- Split Jerk Shoulders · Barbell · 1–3 reps
- Log Clean and Press Shoulders · Barbell · 1–5 reps
- Circus Dumbbell Press Shoulders · Dumbbell · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0) · Illustration: roneydya / wger.de (CC BY-SA 4.0)
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