Shoulders Exercises

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These are the 15 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.

Blog guides: Shoulders

• Push Pull Legs: the most efficient hypertrophy split — Push Pull Legs is one of the most popular training splits among experienced lifters. Here's how it works from a scientific perspective.
• The 7 fundamental movement patterns of strength training — Every effective training program is built on 7 basic movement patterns. Mastering them is the difference between progress and stagnation.
• RAMP warm-up: the protocol that boosts performance — A warm-up isn't running 5 minutes on the treadmill. The RAMP protocol is the most effective way to prepare your body to perform at its best.

The 15 Shoulders exercises

• Band pull-apart
• Front raise
• Lateral raise
• Band lateral raise
• Cable lateral raise
• Machine lateral raise
• Face pull
• Pike push-up
• 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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• Glutes
• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

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