Shoulder Exercises

The deltoid has three parts: the front delt, the side delt and the rear delt. Presses work the front delts hard, raises target the side delts that give your shoulders width, and pulls like face pulls and reverse flies hit the rear delts that support posture.

Training all three heads, along with the small rotator cuff muscles, builds strong, balanced and healthy shoulders.

Shoulder Exercises With Step-By-Step Guides

Cable Lateral RaiseCable · BeginnerThe cable lateral raise is a side delt exercise where you stand beside a low pulley and raise one arm out to…Dumbbell Shoulder PressDumbbell · BeginnerThe dumbbell shoulder press is an overhead press where you push a pair of dumbbells from shoulder height to arms-length overhead.Lateral RaiseDumbbell · BeginnerThe lateral raise is a dumbbell exercise where you lift your arms out to the sides until they reach shoulder height.Rear Delt FlyDumbbell · BeginnerThe rear delt fly, also called the reverse fly, is a dumbbell exercise where you hinge forward and raise your arms out…Arnold PressDumbbell · IntermediateThe Arnold press is a dumbbell shoulder press with a twist.Incline Dumbbell PressDumbbell · BeginnerThe incline dumbbell press is a bench press done on a bench set at an angle, usually 30 to 45 degrees.Overhead PressBarbell · IntermediateThe overhead press, also called the military press or standing barbell press, is a lift where you press a barbell from your…Upright RowBarbell · IntermediateThe upright row is an exercise where you pull a barbell or dumbbells straight up the front of your body until your…

How To Choose Shoulder Exercises

  • Start with one overhead press, such as a dumbbell shoulder press, overhead press or Arnold press.
  • Add a lateral raise for the side delts. Dumbbells or cables both work well.
  • Include a rear delt exercise like a face pull or rear delt fly to balance out pressing.
  • Keep raises light and controlled. The delts respond well to higher reps.

Related Exercise Pages

Frequently Asked Questions

How Often Should You Train Shoulders?

Two sessions per week works for most people. Your front delts also work during chest pressing, so you may need less direct front delt work.

What Is The Best Exercise For Wider Shoulders?

Lateral raises target the side delts, which sit at the outer edge of the shoulder and create width.

Are Shoulder Exercises Safe For Bad Shoulders?

Many people do well with light raises and face pulls. If you have pain or an injury, check with a healthcare professional first.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.