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All muscle groupsShoulders

Shoulders

Front, side, rear delts

Overhead pressing and lateral raise variants for capped, 3D delts.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
Front deltsBodyweight

Pike Push-Up

Demo · Vitaly Pavlenko

Verified Pike Push-Up demonstration by Vitaly Pavlenko. Click to play.
CalisthenicBeginner

Pike Push-Up

Bodyweight

Downward-dog stance loads the shoulders vertically. Handstand push-up progression.

Builds strength and size in the front delts through a full, controlled range of motion

ShouldersWall

Handstand Push-Up

Demo · Calisthenics & Weight Training

Verified Handstand Push-Up demonstration by Calisthenics & Weight Training. Click to play.
CalisthenicAdvanced

Handstand Push-Up

Wall

The premier vertical bodyweight press. Wall for balance.

Builds strength and size in the shoulders through a full, controlled range of motion

ShouldersBarbell

Standing Overhead Press

Demo · Jeff Nippard

Verified Standing Overhead Press demonstration by Jeff Nippard. Click to play.
GymIntermediate

Standing Overhead Press

Barbell

Foundational overhead strength lift.

Builds strength and size in the shoulders through a full, controlled range of motion

ShouldersDumbbells + bench

Seated Dumbbell Shoulder Press

Demo · ScottHermanFitness

Verified Seated Dumbbell Shoulder Press demonstration by ScottHermanFitness. Click to play.
GymBeginner

Seated Dumbbell Shoulder Press

Dumbbells + bench

Independent-arm overhead press. Great range of motion.

Builds strength and size in the shoulders through a full, controlled range of motion

Side deltsDumbbells

Dumbbell Lateral Raise

Demo · Jeff Nippard

Verified Dumbbell Lateral Raise demonstration by Jeff Nippard. Click to play.
HomeBeginner

Dumbbell Lateral Raise

Dumbbells

Isolation for the medial deltoid — the key to shoulder width.

Builds strength and size in the side delts through a full, controlled range of motion

Side deltsCable machine

Cable Lateral Raise

Demo · Andrew Kwong (DeltaBolic)

Verified Cable Lateral Raise demonstration by Andrew Kwong (DeltaBolic). Click to play.
GymBeginner

Cable Lateral Raise

Cable machine

Constant tension across the raise. Superior to dumbbells for mind-muscle.

Builds strength and size in the side delts through a full, controlled range of motion

Rear deltsDumbbells

Rear Delt Fly

Demo · Eric Roberts

Verified Rear Delt Fly demonstration by Eric Roberts. Click to play.
HomeBeginner

Rear Delt Fly

Dumbbells

Bent-over reverse fly builds the often-neglected rear delts.

Builds strength and size in the rear delts through a deep, loaded stretch

ShouldersDumbbells

Arnold Press

Demo · Buff Dudes

Verified Arnold Press demonstration by Buff Dudes. Click to play.
GymIntermediate

Arnold Press

Dumbbells

Rotational press hits all three heads of the delt.

Builds strength and size in the shoulders through a full, controlled range of motion

Side deltsResistance band

Band Lateral Raise

Demo · Live Lean TV Daily Exercises

Verified Band Lateral Raise demonstration by Live Lean TV Daily Exercises. Click to play.
HomeBeginner

Band Lateral Raise

Resistance band

Travel-friendly side-delt burnout.

Builds strength and size in the side delts through a full, controlled range of motion

ShouldersWall

Wall Walks

Demo · Mayhem Athlete

Verified Wall Walks demonstration by Mayhem Athlete. Click to play.
CalisthenicIntermediate

Wall Walks

Wall

Walk feet up the wall toward a handstand and back. Builds inverted shoulder strength.

Builds strength and size in the shoulders through a full, controlled range of motion

ShouldersWall / floor

Handstand Hold

Demo · CrossFit

Verified Handstand Hold demonstration by CrossFit. Click to play.
CalisthenicIntermediate

Handstand Hold

Wall / floor

Static inverted hold. Builds shoulder endurance and balance.

Builds strength and size in the shoulders under sustained isometric tension

ShouldersKettlebell

Bottoms-Up Kettlebell Press

Demo · Colossus Fitness

Verified Bottoms-Up Kettlebell Press demonstration by Colossus Fitness. Click to play.
GymAdvanced

Bottoms-Up Kettlebell Press

Kettlebell

Kettlebell held upside-down. Unstable shoulder and grip builder.

Builds strength and size in the shoulders through a full, controlled range of motion

Front deltsLandmine attachment

Landmine Shoulder Press

Demo · Enterprise Fitness

Verified Landmine Shoulder Press demonstration by Enterprise Fitness. Click to play.
GymIntermediate

Landmine Shoulder Press

Landmine attachment

Single-arm press in a natural arc. Easier on the shoulder joint than strict overhead.

Builds strength and size in the front delts through a full, controlled range of motion

Side deltsLateral raise machine

Lateral Raise Machine

Demo · Fitness 19

Verified Lateral Raise Machine demonstration by Fitness 19. Click to play.
GymBeginner

Lateral Raise Machine

Lateral raise machine

Fixed-path side delt isolation. Great for beginners and drop sets.

Builds strength and size in the side delts through a full, controlled range of motion

Rear deltsCable machine

Cable Rear Delt Fly

Demo · Colossus Fitness

Verified Cable Rear Delt Fly demonstration by Colossus Fitness. Click to play.
GymBeginner

Cable Rear Delt Fly

Cable machine

Cross cables and pull out to hit the rear delts with constant tension.

Builds strength and size in the rear delts through a deep, loaded stretch

Rotator cuff / rear deltsDumbbells

Scarecrow

Demo · Corporate Fitness Works

Verified Scarecrow demonstration by Corporate Fitness Works. Click to play.
GymIntermediate

Scarecrow

Dumbbells

External rotation with abducted arms. Bulletproofs the shoulders.

Builds strength and size in the rotator cuff / rear delts through a full, controlled range of motion

Rotator cuffDumbbells

Cuban Rotation

Demo · MYo Lab Health & Wellness

Verified Cuban Rotation demonstration by MYo Lab Health & Wellness. Click to play.
GymIntermediate

Cuban Rotation

Dumbbells

Dynamic rotator cuff strength from an externally rotated start.

Builds strength and size in the rotator cuff through a full, controlled range of motion

Rear delts / lower trapsDumbbells / plates

Y-Raise

Demo · Physique Development

Verified Y-Raise demonstration by Physique Development. Click to play.
HomeBeginner

Y-Raise

Dumbbells / plates

Raise arms in a Y shape. Targets lower traps and rear delts.

Builds strength and size in the rear delts / lower traps through a full, controlled range of motion

Side deltsCable machine

Cable Upright Row

Demo · Live Lean TV Daily Exercises

Verified Cable Upright Row demonstration by Live Lean TV Daily Exercises. Click to play.
GymIntermediate

Cable Upright Row

Cable machine

A rope or bar upright row kept below chest height. Trains the side delts and upper traps with constant cable tension.

Builds strength and size in the side delts through a full, controlled range of motion

Front deltsWeight plate

Plate Front Raise

Demo · Brandon Taft

Verified Plate Front Raise demonstration by Brandon Taft. Click to play.
HomeBeginner

Plate Front Raise

Weight plate

A plate held at 10-and-2 raised to eye level. Simple front-delt isolation with a long lever and no momentum.

Builds strength and size in the front delts through a full, controlled range of motion