Shoulders Exercises
Sculpt strong, rounded shoulders with presses, raises, and face pulls. Target all three deltoid heads for balanced development.
109 exercises available
Shoulder Press (Dumbbell, Seated)
The Seated Dumbbell Shoulder Press is a foundational upper body exercise that isolates the deltoids ...
Arnold Press (Dumbbell)
The Arnold Press is a comprehensive dumbbell shoulder exercise that combines a rotational movement w...
Lateral Raise (Dumbbell)
The Dumbbell Lateral Raise is an isolation exercise designed to target the middle deltoids, creating...
Lateral Raise (Cable)
The Cable Lateral Raise is a shoulder isolation exercise that uses constant cable tension to target ...
Front Raise (Dumbbell)
The Dumbbell Front Raise is an isolation shoulder exercise that specifically targets the anterior de...
Reverse Fly (Machine)
The Reverse Fly (Machine) is an isolation exercise that targets the rear deltoids and upper back mus...
Upright Row (Barbell)
The Barbell Upright Row is a compound upper-body exercise that primarily builds mass in the lateral ...
Shoulder Press (Machine)
The Shoulder Press Machine is a seated resistance exercise that targets the shoulders and triceps us...
Upright Row (Dumbbell)
The Dumbbell Upright Row is a compound upper-body exercise that primarily targets the lateral deltoi...
Reverse Cable Crossover (Rear Delt)
The Reverse Cable Crossover is an isolation exercise performed on a cable machine that targets the r...
Behind-the-Back Cuffed Lateral Raise
The Behind-the-Back Cuffed Lateral Raise is a targeted cable exercise that isolates the side deltoid...
Y Raise (Cable)
The Cable Y Raise is a targeted shoulder exercise that strengthens the lateral deltoids and lower tr...
Arnold-Style Side Lying Dumbbell Raise
The Arnold-Style Side Lying Dumbbell Raise is an isolation shoulder exercise performed lying on a be...
Leaning Dumbbell Lateral Raise
The Leaning Dumbbell Lateral Raise is a shoulder isolation exercise where you lean away from a stati...
Upright Row (Cable)
The Cable Upright Row is a compound pulling exercise that targets the lateral deltoids and upper tra...
Super ROM Lateral Raise
The Super ROM Lateral Raise is a shoulder isolation exercise that extends the standard range of moti...
Leaning-Away Dumbbell Lateral Raise
The Leaning-Away Dumbbell Lateral Raise is a shoulder isolation exercise that increases tension on t...
Banded Lateral Raise
The Banded Lateral Raise is a shoulder isolation exercise that uses the variable resistance of elast...
Seated Barbell Overhead Press
The Seated Barbell Overhead Press is a foundational compound strength exercise that targets the shou...
Atlantis Standing Machine Lateral Raise
The Atlantis Standing Machine Lateral Raise is an isolation exercise designed to target the lateral ...
Seated Machine Lateral Raise
The Seated Machine Lateral Raise is an isolation exercise designed to target the lateral (side) delt...
Anterior Isometric Neck
The Anterior Isometric Neck is a static strengthening exercise designed to build stability in the de...
Around the Worlds
Around the Worlds is a dynamic shoulder isolation exercise where you move dumbbells in a wide circul...
Backward Arm Circle
Backward arm circles are a dynamic shoulder mobility exercise that warms up the rotator cuff and upp...
Banded Y Fly
The Banded Y Fly is a shoulder health exercise that strengthens the rear deltoids and lower trapeziu...
Barbell Shoulder Press
The Barbell Shoulder Press is a foundational compound exercise that builds total upper body strength...
Behind the Back Cable Lateral Raise
The Behind the Back Cable Lateral Raise is an isolation exercise targeting the lateral deltoids by p...
Behind the Neck Push Press
The Behind the Neck Push Press is an advanced compound exercise that builds explosive overhead power...
Cable Front Raise
The Cable Front Raise is an isolation exercise that targets the anterior deltoids using the constant...
Cable Rear Delt Fly
The Cable Rear Delt Fly is an isolation exercise performed on a cable machine that specifically targ...
Cable Shoulder External Rotation
A cable-based isolation exercise designed to strengthen the rotator cuff muscles, specifically the i...
Cable Shoulder External Rotation at 90°
The Cable Shoulder External Rotation at 90° is a targeted isolation exercise designed to strengthen ...
Cable Shoulder Internal Rotation
The Cable Shoulder Internal Rotation is a targeted isolation exercise that strengthens the anterior ...
Cable Shoulder Internal Rotation at 90°
The Cable Shoulder Internal Rotation at 90° is a specialized shoulder mobility exercise that strengt...
Cable Shoulder Press
The Cable Shoulder Press is a compound strength exercise that uses constant cable tension to target ...
Cable Shrugs
Cable shrugs are an isolation exercise that targets the upper trapezius muscles using a low pulley c...
Dumbbell Cuban Shoulder Rotations
Dumbbell Cuban Shoulder Rotations are a compound mobility exercise that combines an upright row with...
Dumbbell Larsen Press
The Dumbbell Larsen Press is a bench press variation where the legs are extended straight out to rem...
Dumbbell Lateral Raise To Front Raise
A dynamic shoulder combination exercise that merges a lateral raise with a front raise to target mul...
Dumbbell Overhead Kneel to Stand
The Dumbbell Overhead Kneel to Stand is a functional strength exercise that challenges full-body sta...
Dumbbell Punches
Dumbbell punches are a dynamic conditioning exercise that involves extending the arms forward in a p...
Dumbbell Squat To Shoulder Press
The Dumbbell Squat to Shoulder Press is a dynamic, full-body compound exercise that combines a deep ...
Forward Arm Circle
The forward arm circle is a dynamic shoulder mobility exercise where you extend your arms and rotate...
Handstand Hold
The Handstand Hold is an isometric bodyweight exercise that builds immense shoulder strength and cor...
Handstand Push Up
The Handstand Push Up is an advanced bodyweight exercise that builds exceptional vertical pushing st...
Kettlebell Halo
The Kettlebell Halo is a dynamic mobility exercise that involves circling a kettlebell around your h...
Kettlebell Overhead Press
The Kettlebell Overhead Press is a unilateral strength exercise that builds shoulder and tricep powe...
Kettlebell Snatch
The Kettlebell Snatch is an advanced, full-body plyometric exercise that builds explosive power by l...
Kettlebell Windmill
The Kettlebell Windmill is a functional compound exercise that combines a lateral hip hinge with ove...
Landmine Press
The Landmine Press is a functional shoulder exercise performed by pressing one end of a barbell upwa...
Pike Push Up
The pike push-up is a bodyweight shoulder exercise that targets the anterior deltoids and triceps by...
Push Jerk
The Push Jerk is an explosive Olympic weightlifting exercise that uses a powerful leg drive to launc...
Push Press
The Push Press is an explosive compound exercise that combines a partial squat (dip) and leg drive w...
Muscle Snatch
The Muscle Snatch is an explosive Olympic lifting variation where you pull the barbell from the floo...
Overhead Squat
The Overhead Squat is an advanced functional strength exercise that involves performing a deep squat...
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound strength exercise that targets the shoulders and ...
Smith Machine Overhead Shoulder Press
The Smith Machine Overhead Shoulder Press is a seated compound exercise that targets the front delto...
Front Plate Raise
A shoulder isolation exercise where you lift a weight plate from your thighs to shoulder height with...
Shoulder Squeeze
The Shoulder Squeeze is a foundational mobility exercise that targets the upper back muscles to impr...
TRX T Deltoid Fly
The TRX T Deltoid Fly is a suspension training exercise that targets the rear deltoids and upper bac...
TRX Y Deltoid Fly
The TRX Y Deltoid Fly is a suspension exercise that strengthens the shoulders and upper back by chal...
Single Arm Kettlebell Shoulder Press
The Single Arm Kettlebell Shoulder Press is a unilateral strength exercise that builds powerful shou...
Single Arm Overhead Press
The Single Arm Overhead Press is a unilateral strength exercise that targets the shoulders and trice...
Machine Overhead Press
The Machine Overhead Press is a machine-based compound exercise that strengthens the shoulders and t...
Dumbbell Underhand Front Raise
The Dumbbell Underhand Front Raise is an isolation exercise targeting the anterior deltoids with a s...
Overhead Dumbbell Lunge
The Overhead Dumbbell Lunge is an advanced functional exercise that combines unilateral leg strength...
Kipping Handstand Push Up
The Kipping Handstand Push Up is an advanced gymnastic movement that uses explosive hip extension to...
Posterior Isometric Neck
A static strengthening exercise designed to improve neck stability and correct forward head posture ...
Lateral Isometric Neck
The Lateral Isometric Neck is a foundational stability exercise designed to strengthen the lateral n...
Dumbbell Reverse Fly
The Dumbbell Reverse Fly is a posterior chain isolation exercise that targets the rear deltoids and ...
Dumbbell Seated Single Arm Shoulder Press
The Dumbbell Seated Single Arm Shoulder Press is a unilateral strength exercise that builds overhead...
Dumbbell Shoulder Raise
The Dumbbell Shoulder Raise is an isolation exercise designed to target the lateral deltoids for inc...
Dumbbell Standing Front Press
The Dumbbell Standing Front Press is a compound upper-body exercise that builds shoulder mass and ov...
Dumbbell Standing Single Arm Front Press
A unilateral standing shoulder exercise where you press a dumbbell overhead with a neutral grip. It ...
Face Down Plate Neck Resistance
The Face Down Plate Neck Resistance is a targeted strengthening exercise performed lying prone on a ...
Handle Band Forward Raise
The Handle Band Forward Raise is an isolation exercise that targets the front deltoids using resista...
Handle Band Lateral Raise
The Handle Band Lateral Raise is a shoulder isolation exercise that uses resistance bands to target ...
Handle Band Rear Deltoid Fly
The Handle Band Rear Deltoid Fly is an isolation exercise that targets the posterior shoulder muscle...
Handle Band Shoulder Press
The Handle Band Shoulder Press is a resistance training exercise that targets the anterior deltoids ...
Landmine Press and Catch
The Landmine Press and Catch is an advanced plyometric exercise that builds explosive upper body pow...
Loop Band High Pull
The Loop Band High Pull is a resistance band exercise designed to build strength and size in the upp...
Loop Band Overhead Pull Apart
The Loop Band Overhead Pull Apart is a corrective shoulder exercise designed to strengthen the upper...
Loop Band Seated Shoulder Press
The Loop Band Seated Shoulder Press is a resistance exercise that targets the anterior deltoids and ...
Loop Band Shoulder External Rotation at 90°
Loop Band Shoulder External Rotation at 90° is an isolation exercise designed to strengthen the post...
Loop Band Shoulder Internal Rotation
The Loop Band Shoulder Internal Rotation is a resistance band exercise designed to strengthen the ro...
Loop Band Shoulder Internal Rotation at 90°
Loop Band Shoulder Internal Rotation at 90° is an intermediate rotator cuff exercise that strengthen...
Loop Band Squat to Shoulder Press
A dynamic compound exercise that combines a squat with an overhead press using a continuous loop ban...
Loop Band Underhand Front Raise
The Loop Band Underhand Front Raise is a shoulder isolation exercise that targets the anterior delto...
Mini Loop Band Alternating Lateral Shoulder Raise
The Mini Loop Band Alternating Lateral Shoulder Raise is an isolation exercise that targets the midd...
Mini Loop Band Lateral Shoulder Raise
The Mini Loop Band Lateral Shoulder Raise is an isolation exercise that targets the lateral deltoids...
Mini Loop Band Reverse Fly
The Mini Loop Band Reverse Fly is an isolation exercise that strengthens the rear deltoids and upper...
PVC Jerk Press
A technique-focused drill using a PVC pipe to practice the mechanics of the jerk phase in Olympic li...
PVC Shoulder External Rotation
The PVC Shoulder External Rotation is a foundational mobility exercise designed to improve range of ...
PVC Shoulder Flexion
PVC Shoulder Flexion is a foundational mobility exercise that uses a lightweight pipe to improve ove...
PVC Snatch
The PVC Snatch is a fundamental technique drill that mimics the Olympic snatch using a lightweight p...
Seated Dumbbell Front Press
The Seated Dumbbell Front Press is an overhead pressing exercise that targets the anterior deltoids ...
Seated Dumbbell Rear Delt Raise
The Seated Dumbbell Rear Delt Raise is an isolation exercise performed while seated to specifically ...
Seated Single Arm Dumbbell Front Press
The Seated Single Arm Dumbbell Front Press is a unilateral shoulder exercise that targets the anteri...
Side Laterals to Front Raise
The Side Lateral to Front Raise is a hybrid shoulder exercise that combines two distinct isolation m...
Single Arm Bottoms-up Kettlebell Clean
The Single Arm Bottoms-up Kettlebell Clean is a dynamic stability exercise that challenges grip stre...
Single Arm Bottoms-up Kettlebell Press
The Single Arm Bottoms-up Kettlebell Press is a challenging unilateral shoulder exercise where you p...
Single Arm Overhead Dumbbell Lunge
The Single Arm Overhead Dumbbell Lunge is a functional compound exercise that combines a lower-body ...
Single Arm Overhead Dumbbell Squat
The Single Arm Overhead Dumbbell Squat is an advanced full-body exercise that combines a deep squat ...
Single Arm Overhead Kettlebell Squat
The Single Arm Overhead Kettlebell Squat is an advanced functional exercise that challenges full-bod...
Smith Machine One-Arm Upright Row
The Smith Machine One-Arm Upright Row is a unilateral shoulder exercise that targets the lateral del...
Standing Single Arm Dumbbell Shoulder Press
The Standing Single Arm Dumbbell Shoulder Press is a unilateral strength exercise that builds the fr...
Trap Bar Shrugs
Trap Bar Shrugs are an isolation exercise that targets the upper trapezius muscles using a hex bar t...
TRX W Deltoid Fly
The TRX W Deltoid Fly is a suspension training exercise that strengthens the posterior deltoids and ...
Underhand Rear Delt Raise
The Underhand Rear Delt Raise is an isolation exercise that targets the posterior deltoids and upper...