Shoulder exercises
Overhead presses and raises for the front, side and rear delts. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
19 lifts
- Arnold PressA rotating dumbbell press that sweeps your elbows from in front of you out to the sidesDumbbells · Intermediate
- Band Pull-ApartStraight arms, a light band and plenty of upper back workLight resistance band · Beginner
- Battle RopesA heavy anchored rope that turns your arms and trunk into a conditioning engineBattle rope · Beginner
- Bottoms-Up Kettlebell PressA one arm press that only works if your grip and shoulder stay honestKettlebell · Intermediate
- Cable External RotationLight, controlled rotator cuff work for the back of the shoulderCable machine · Beginner
- Dumbbell Lateral RaiseThe simplest way to build wider looking shouldersDumbbells · Beginner
- Dumbbell Rear Delt FlyThe simple isolation move that builds the back of your shouldersDumbbells · Beginner
- Dumbbell Shoulder PressThe shoulder press that works each arm on its ownDumbbells · Beginner
- Face PullThe cable pull that keeps the back of your shoulders strongCable machine · Beginner
- Front RaiseThe simplest isolation lift for the front of your shouldersDumbbells · Beginner
- Handstand Push-UpThe bodyweight overhead press, done upside down against a wallBodyweight · Advanced
- Kettlebell HaloA slow circle around your head that trains shoulder control with a light bellKettlebell · Beginner
- Landmine PressA one arm press on an angle that most shoulders get along withBarbell · Beginner
- Machine Shoulder PressA seated overhead press on a fixed path, with your back supported the whole timeShoulder press machine · Beginner
- Overhead PressThe standing barbell press that builds strong shoulders from the ground upBarbell · Beginner
- Pike Push-UpA bodyweight shoulder press you can do anywhere, and the first step toward a handstand push-upBodyweight · Beginner
- Push PressThe overhead press with a leg drive, for power and heavier lockoutsBarbell · Intermediate
- Turkish Get-UpOne slow rep from the floor to standing with a weight locked overheadKettlebell or dumbbell · Intermediate
- Upright RowA heavier way to load the side delts and upper trapsBarbell · Beginner