VideoShoulder exercises.
Presses, lateral raises, and rear-delt work. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
Page 1 of 3: exercises 1–20 of 41. Search by name or muscle, or filter by equipment, to narrow the list.
Browse 41 exercisesYour body. Your next move.
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Browse every exerciseShoulders exercises, explained
41 ways to move.
Find the one that fits.
Showing 1–20 of 41 exercises
Video
VideoBand Pull Apart
Barbell Incline Shoulder Raise
VideoBarbell Rear Delt Row
VideoBarbell Shoulder Press
VideoBench-Supported Rear Delt Raise
Cable Rear Delt Fly
Cable Rope Rear-Delt Rows
Cable Seated Lateral Raise
Cable Shoulder Press
Dumbbell Incline Shoulder Raise
Lying One-Arm Rear Delt Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Upright Row
VideoDumbbell Shoulder Press
Face Pull
VideoFront Raise
Handstand Push-Ups
Kettlebell Halo
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
Shoulder workouts can combine an overhead press, a lateral raise, and manageable rear-delt work. Chest presses and rows already contribute; choose the direct dose around your existing week.
Pressing, arm raises, and rear-delt work have different roles. The menu is organized by those jobs rather than promising one movement isolates every part of the shoulder.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Seated Dumbbell Press | 2 × 8–12 | Sit with a stable trunk. Press in a comfortable path without leaning back to finish. |
| Lateral Raise | 2 × 12–15 | Use manageable dumbbells and raise smoothly without swinging the torso. |
| Reverse Pec Deck | 2 × 12–15 | Keep the chest supported and move the arms through a controlled comfortable arc. |
| Overhead Press | 2 × 6–10 | Brace, keep the bar near your face as it passes, and finish without excessive backward lean. |
| Single-Arm Cable Lateral Raise | 2 × 12–15 | Keep a stable stance and use the same pulley position each session. |
| Dumbbell Lying Rear Lateral Raise | 2 × 12–15 | Support the torso and lift light dumbbells without shrugging to finish. |
| Landmine Press | 2 × 8–12 per side | Press along the bar's arc from a stable stance. Secure the bar in an appropriate landmine attachment. |
Technique mistakes to watch for
- Treating every raise as a maximum-load lift
- Adding direct pressing without counting chest work
- Shrugging or leaning to complete reps after control is lost
Frequently asked questions
Do shoulder workouts need an overhead press?
An overhead press is useful when it fits your goal and comfortable range. Other pressing already contributes. A lateral raise and rear-delt option can add different work without duplicating every press.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.