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Shoulders Exercises

All 84 exercises that train the Shoulders as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Conditioning 3

beginner
Battle Ropes Bodyweight · Front Delts, Core
beginner
Bear Crawl Bodyweight · Core, Front Delts
Seal Jacks video beginner
Seal Jacks Bodyweight · Shoulders

Carry 1

intermediate
Overhead Carry Dumbbell · Front Delts, Core, Side Delts

Hip Hinge 1

Kettlebell Snatch video advanced
Kettlebell Snatch Kettlebell · Glutes, Hamstrings, Upper Back, Front Delts

Horizontal Pull 11

beginner
Band Face Pull Resistance Band · Rear Delts, Upper Back
Band Pull-Apart video beginner
Band Pull-Apart Resistance Band · Rear Delts, Upper Back
Cable Bent Over Rear Delt Fly video intermediate
Cable Bent Over Rear Delt Fly Cable · Rear Delts
Dumbbell Front Raise with Rear Delt Fly video intermediate
Dumbbell Front Raise with Rear Delt Fly Dumbbell · Rear Delts
Face Pull video beginner
Face Pull Cable · Rear Delts, Upper Back
Face Pulls Rear Delts video intermediate
Face Pulls Rear Delts Cable · Rear Delts
Rear Delt Dumbbell Row with Bench video intermediate
Rear Delt Dumbbell Row with Bench Dumbbell · Rear Delts
Rear Delt Fly video beginner
Rear Delt Fly Dumbbell · Rear Delts, Upper Back
Reverse Pec Deck video beginner
Reverse Pec Deck Machine · Rear Delts, Upper Back
beginner
Reverse Snow Angel Bodyweight · Rear Delts, Upper Back
Seated Rear Delt Raise video intermediate
Seated Rear Delt Raise Dumbbell · Rear Delts

Horizontal Push 3

Decline Push-Up intermediate
Decline Push-Up Bodyweight · Chest, Front Delts
Incline Barbell Bench Press video intermediate
Incline Barbell Bench Press Barbell · Chest, Front Delts
Incline Dumbbell Press video beginner
Incline Dumbbell Press Dumbbell · Chest, Front Delts

Shoulders 34

Alternating Dumbbell Lateral Raise with Pause video intermediate
Alternating Dumbbell Lateral Raise with Pause Dumbbell · Side Delts
Arm Circles beginner
Arm Circles Bodyweight · Side Delts
beginner
Band Front Raise Resistance Band · Front Delts
Band Lateral Raise beginner
Band Lateral Raise Resistance Band · Side Delts
Band Upright Row beginner
Band Upright Row Resistance Band · Side Delts, Traps
Barbell Upright Rows video intermediate
Barbell Upright Rows Barbell · Shoulders
Bent Over Side Raises video intermediate
Bent Over Side Raises Dumbbell · Side Delts
Cable Crossover Lateral Raise video intermediate
Cable Crossover Lateral Raise Cable · Side Delts
Cable External Shoulder Rotation video intermediate
Cable External Shoulder Rotation Cable · Shoulders
Cable Front Raise Double Arm video intermediate
Cable Front Raise Double Arm Cable · Front Delts
Cable Front Raise Single Arm video intermediate
Cable Front Raise Single Arm Cable · Front Delts
Cable Lateral Raise video beginner
Cable Lateral Raise Cable · Side Delts
Cable Single Arm Lateral Raise video intermediate
Cable Single Arm Lateral Raise Cable · Side Delts
Cable Upright Rear Delt Fly video intermediate
Cable Upright Rear Delt Fly Cable · Rear Delts
Dumbbell Arm Circles video beginner
Dumbbell Arm Circles Dumbbell · Shoulders
Dumbbell Bent Over Flyes video intermediate
Dumbbell Bent Over Flyes Dumbbell · Shoulders
Dumbbell External Rotation video beginner
Dumbbell External Rotation Dumbbell · Shoulders
Dumbbell Front & Side Raise Superset video intermediate
Dumbbell Front & Side Raise Superset Dumbbell · Side Delts
Dumbbell Front Raises Standing video beginner
Dumbbell Front Raises Standing Dumbbell · Front Delts
Dumbbell Lateral Raise video beginner
Dumbbell Lateral Raise Dumbbell · Side Delts
Dumbbell Seated Lateral Raises video intermediate
Dumbbell Seated Lateral Raises Dumbbell · Side Delts
Front Delt Plate Raises video beginner
Front Delt Plate Raises Dumbbell · Front Delts
Front Raise video beginner
Front Raise Dumbbell · Front Delts
Internal Rotation Dumbbell video intermediate
Internal Rotation Dumbbell Dumbbell · Shoulders
beginner
Kettlebell Halo Kettlebell · Shoulders
beginner
Kettlebell Upright Row Kettlebell · Side Delts, Traps
Landmine Punch video intermediate
Landmine Punch Barbell · Shoulders
Landmine Throw video intermediate
Landmine Throw Barbell · Shoulders
beginner
Machine Lateral Raise Machine · Side Delts
beginner
Prone Y Raise Bodyweight · Rear Delts, Upper Back
Scapular Retraction (Starting Position) video beginner
Scapular Retraction (Starting Position) Bodyweight · Shoulders
Standing Front Barbell Raise Over Head video intermediate
Standing Front Barbell Raise Over Head Barbell · Front Delts
Upright Row video intermediate
Upright Row Dumbbell · Side Delts, Traps
Upright Row Dumbbells video intermediate
Upright Row Dumbbells Dumbbell · Shoulders

Mobility 4

Across Chest Shoulder Stretch video beginner
Across Chest Shoulder Stretch Bodyweight · Shoulders
beginner
Doorway Chest Stretch Bodyweight · Chest, Front Delts
Downward Dog video beginner
Downward Dog Bodyweight · Shoulders
beginner
Wall Angel Bodyweight · Upper Back, Rear Delts

Squat 2

intermediate
Dumbbell Thruster Dumbbell · Quads, Glutes, Front Delts
advanced
Thruster Barbell · Quads, Glutes, Front Delts

Vertical Push 25

Arnold Press video intermediate
Arnold Press Dumbbell · Front Delts, Side Delts
Band Shoulder Press beginner
Band Shoulder Press Resistance Band · Front Delts, Side Delts
Behind Neck Press video advanced
Behind Neck Press Machine · Shoulders
Cable Shoulder Press video intermediate
Cable Shoulder Press Cable · Shoulders
Dolphin Push Up video intermediate
Dolphin Push Up Bodyweight · Shoulders
Dumbbell Front & Side Press Superset video intermediate
Dumbbell Front & Side Press Superset Dumbbell · Side Delts
Dumbbell Shoulder Press video beginner
Dumbbell Shoulder Press Dumbbell · Front Delts, Side Delts
Dumbbell Shoulder Press Standing video intermediate
Dumbbell Shoulder Press Standing Dumbbell · Shoulders
Handstand Push-Up advanced
Handstand Push-Up Bodyweight · Front Delts, Triceps
Inverted Pushup (Raised Pike) video intermediate
Inverted Pushup (Raised Pike) Bodyweight · Shoulders
Kettlebell Press video beginner
Kettlebell Press Kettlebell · Front Delts, Triceps
Landmine Kneeling Press Double Arm video intermediate
Landmine Kneeling Press Double Arm Barbell · Shoulders
Landmine Kneeling Press Single Arm video intermediate
Landmine Kneeling Press Single Arm Barbell · Shoulders
Landmine Press video beginner
Landmine Press Barbell · Front Delts, Chest
Landmine Press Single Arm video intermediate
Landmine Press Single Arm Barbell · Shoulders
Landmine Thruster video intermediate
Landmine Thruster Barbell · Shoulders
Machine Shoulder Press beginner
Machine Shoulder Press Machine · Front Delts, Side Delts
Overhead Press intermediate
Overhead Press Barbell · Front Delts, Triceps
Pike Push-Up video beginner
Pike Push-Up Bodyweight · Front Delts, Triceps
Push Press video advanced
Push Press Barbell · Front Delts, Triceps
Push-ups into Downward Dog video beginner
Push-ups into Downward Dog Bodyweight · Shoulders
Scapular Push-ups video beginner
Scapular Push-ups Bodyweight · Shoulders
Seated Barbell Military Press video intermediate
Seated Barbell Military Press Barbell · Shoulders
Seated Dumbbell Press video beginner
Seated Dumbbell Press Dumbbell · Front Delts, Side Delts
Standing Barbell Military Press video intermediate
Standing Barbell Military Press Barbell · Shoulders