Exercise library

Exercises for shoulders

335 exercises that train shoulders, primary or secondary. Tap for technique and tips.

The shoulder is the body's most mobile joint—and that's exactly what makes it vulnerable. Three deltoid heads, the rotator cuff, and a handful of stabilizers must all work together every time you raise your arm. With 335 exercises in the bank, there's room to hit every part the right way.

Equipment matters for what you actually train. Barbells (75 exercises) deliver raw strength and heavy loading. Dumbbells (61) allow a more natural range of motion and force each side to work independently. Kettlebells (42), cable machines (32), and resistance bands (9) add variation in resistance angle and range of motion—qualities the barbell alone cannot provide.

A common mistake is pressing hard forward and up while neglecting the back side. The posterior deltoid and rotator cuff are often undertrained, and it shows sooner or later in the form of poor posture or shoulder issues.

Foundational Strength and Pressing Movements

Barbell shoulder press and Arnold press are the two exercises that deliver the most value for the anterior and medial deltoids. The Arnold variation rotates the wrist throughout the movement, engaging more fibers across the entire range of motion compared to a standard dumbbell press.

For those wanting to build strength progressively, incline bench front raise and anti-gravity press are solid complements—they isolate the anterior head without the hips and legs stealing the movement. Alternating kettlebell press is another option that also demands active core stabilization throughout the lift.

Posterior Chain and Injury Prevention

Barbell reverse fly and band reverse fly are the most direct routes to the posterior deltoid. Band pull aparts are easy to underestimate but effective: they open up the chest and counteract the forward-rounded posture that comes from hours at a desk.

Scapular circles and arm circles may look like warm-up exercises, but performed with control and appropriate load they function as mobility work and stability training in one movement—something the shoulder joint actually needs regularly.

Variation and Functional Strength

Explosive movements like medicine ball slams and battle ropes train the shoulders in ways standard strength work cannot reach: rapid force development and muscular endurance under high intensity.

For core connection, ab wheels and barbell rollouts are classics—they demand active shoulder stabilization under load, which directly transfers to heavier pressing movements. Combining heavy presses, posterior isolation, and one explosive element per session gives your shoulders the stimulus they need to develop on all fronts.

shoulders by equipment

barbell 75 dumbbells 61 kettlebell 42 other equipment 39 cable 32 bodyweight 27 machine 19 medicine ball 15 resistance bands 9

Ab Rollerother equipmentintermediate Advanced Kettlebell Windmillkettlebellintermediate Alternating Cable Shoulder Presscablebeginner Alternating Deltoid Raisedumbbellsbeginner Alternating Floor Presskettlebellbeginner Alternating Kettlebell Presskettlebellintermediate Anti-Gravity Pressbarbellbeginner Arm Circlesbeginner Arnold Dumbbell Pressdumbbellsintermediate Around The Worldsdumbbellsintermediate Back Flyes - With Bandsresistance bandsbeginner Backward Medicine Ball Throwmedicine ballbeginner Band Pull Apartresistance bandsbeginner Barbell Ab Rolloutbarbellintermediate Barbell Ab Rollout - On Kneesbarbelladvanced Barbell Bench Press - Medium Gripbarbellbeginner Barbell Guillotine Bench Pressbarbellintermediate Barbell Incline Bench Press - Medium Gripbarbellbeginner Barbell Incline Shoulder Raisebarbellbeginner Barbell Rear Delt Rowbarbellbeginner Barbell Rollout from Benchbarbellintermediate Barbell Shoulder Pressbarbellintermediate Battling Ropesother equipmentbeginner Behind Head Chest Stretchother equipmentadvanced Bench Dipsbodyweightbeginner Bench Press - Powerliftingbarbellintermediate Bench Press - With Bandsresistance bandsbeginner Bench Press with Chainsbarbelladvanced Bent Over Barbell Rowbarbellbeginner Bent Over Dumbbell Rear Delt Raise With Head On Benchdumbbellsbeginner Bent Over Low-Pulley Side Lateralcablebeginner Bent Over Two-Dumbbell Rowdumbbellsbeginner Bent Presskettlebelladvanced Bent-Arm Barbell Pulloverbarbellintermediate Bent-Arm Dumbbell Pulloverdumbbellsintermediate Board Pressbarbellintermediate Bodyweight FlyesEZ-barintermediate Bottoms-Up Clean From The Hang Positionkettlebellintermediate Bradford/Rocky Pressesbarbellbeginner Cable Chest Presscablebeginner Cable Crossovercablebeginner Cable Internal Rotationcablebeginner Cable Rear Delt Flycablebeginner Cable Rope Rear-Delt Rowscablebeginner Cable Seated Lateral Raisecablebeginner Cable Shoulder Presscablebeginner Car Driversbarbellbeginner Catch and Overhead Throwmedicine ballbeginner Chain Pressother equipmentintermediate Chair Upper Body Stretchother equipmentbeginner Chest And Front Of Shoulder Stretchother equipmentbeginner Chest Push (multiple response)medicine ballbeginner Chest Push (single response)medicine ballbeginner Chest Push from 3 point stancemedicine ballbeginner Chest Push with Run Releasemedicine ballbeginner Circus Bellother equipmentadvanced Cleanbarbellintermediate Clean and Jerkbarbelladvanced Clean and Pressbarbellintermediate Clean from Blocksbarbellintermediate Clean Shrugbarbellbeginner Clock Push-Upbodyweightintermediate Close-Grip Barbell Bench Pressbarbellbeginner Close-Grip Dumbbell Pressdumbbellsbeginner Close-Grip EZ-Bar PressEZ-barbeginner Close-Grip Front Lat Pulldowncablebeginner Close-Grip Push-Up off of a Dumbbellbodyweightintermediate Conan's Wheelother equipmentintermediate Cross Over - With Bandsresistance bandsbeginner Crucifixother equipmentbeginner Cuban Pressdumbbellsintermediate Decline Barbell Bench Pressbarbellbeginner Decline Close-Grip Bench To Skull Crusherbarbellintermediate Decline Dumbbell Bench Pressdumbbellsbeginner Decline Push-Upbeginner Decline Smith Pressmachinebeginner Dip Machinemachinebeginner Dips - Chest Versionother equipmentintermediate Dips - Triceps Versionbodyweightbeginner Double Kettlebell Jerkkettlebellintermediate Double Kettlebell Push Presskettlebellintermediate Double Kettlebell Snatchkettlebelladvanced Double Kettlebell Windmillkettlebellintermediate Drop Pushother equipmentintermediate Dumbbell Bench Pressdumbbellsbeginner Dumbbell Bench Press with Neutral Gripdumbbellsbeginner Dumbbell Cleandumbbellsintermediate Dumbbell Floor Pressdumbbellsintermediate Dumbbell Incline Rowdumbbellsbeginner Dumbbell Incline Shoulder Raisedumbbellsbeginner Dumbbell Lying One-Arm Rear Lateral Raisedumbbellsintermediate Dumbbell Lying Rear Lateral Raisedumbbellsintermediate Dumbbell One-Arm Shoulder Pressdumbbellsintermediate Dumbbell One-Arm Upright Rowdumbbellsintermediate Dumbbell Raisedumbbellsbeginner Dumbbell Scaptiondumbbellsbeginner Dumbbell Shoulder Pressdumbbellsintermediate Elbow Circlesbeginner Elbows Backbeginner Extended Range One-Arm Kettlebell Floor Presskettlebellbeginner External Rotationdumbbellsbeginner External Rotation with Bandresistance bandsbeginner External Rotation with Cablecablebeginner Face Pullcableintermediate Floor Pressbarbellintermediate Floor Press with Chainsbarbellintermediate Forward Drag with Pressother equipmentintermediate Front Cable Raisecablebeginner Front Dumbbell Raisedumbbellsbeginner Front Incline Dumbbell Raisedumbbellsbeginner Front Plate Raiseother equipmentintermediate Front Raise And Pulloverbarbellbeginner Front Two-Dumbbell Raisedumbbellsbeginner Full Range-Of-Motion Lat Pulldowncableintermediate Goblet Squatkettlebellbeginner Hammer Grip Incline DB Bench Pressdumbbellsbeginner Handstand Push-Upsbodyweightadvanced Hang Cleanbarbellintermediate Hang Clean - Below the Kneesbarbellintermediate Hang Snatchbarbelladvanced Hang Snatch - Below Kneesbarbelladvanced Heaving Snatch Balancebarbellintermediate Heavy Bag Thrustother equipmentbeginner Incline Bench Pullbarbellbeginner Incline Cable Chest Presscablebeginner Incline Cable Flyecableintermediate Incline Dumbbell Bench With Palms Facing Indumbbellsbeginner Incline Dumbbell Flyesdumbbellsbeginner Incline Dumbbell Flyes - With A Twistdumbbellsbeginner Incline Dumbbell Pressdumbbellsbeginner Incline Push-Upbodyweightbeginner Incline Push-Up Close-Gripbodyweightbeginner Incline Push-Up Depth Jumpother equipmentbeginner Incline Push-Up Mediumbodyweightbeginner Incline Push-Up Reverse Gripbodyweightbeginner Incline Push-Up Widebodyweightbeginner Internal Rotation with Bandresistance bandsbeginner Iron Crossdumbbellsintermediate Isometric Chest Squeezesbodyweightbeginner Isometric Wipersbodyweightbeginner Jerk Balancebarbellintermediate JM Pressbarbellbeginner Keg Loadother equipmentintermediate Kettlebell Arnold Presskettlebellintermediate Kettlebell Figure 8kettlebellintermediate Kettlebell Hang Cleankettlebellintermediate Kettlebell Pass Between The Legskettlebellintermediate Kettlebell Pirate Shipskettlebellbeginner Kettlebell Pistol Squatkettlebelladvanced Kettlebell Seated Presskettlebellintermediate Kettlebell Seesaw Presskettlebellintermediate Kettlebell Sumo High Pullkettlebellintermediate Kettlebell Thrusterkettlebellintermediate Kettlebell Turkish Get-Up (Lunge style)kettlebellintermediate Kettlebell Turkish Get-Up (Squat style)kettlebellintermediate Kettlebell Windmillkettlebellintermediate Kipping Muscle Upother equipmentintermediate Kneeling Arm Drillbeginner Landmine 180'sbarbellbeginner Landmine Linear Jammerbarbellintermediate Lateral Raise - With Bandsresistance bandsbeginner Leg-Over Floor Presskettlebellintermediate Leverage Chest Pressmachinebeginner Leverage Decline Chest Pressmachinebeginner Leverage Incline Chest Pressmachinebeginner Leverage Shoulder Pressmachinebeginner Log Liftother equipmentintermediate Low Cable Crossovercablebeginner Low Pulley Row To Neckcablebeginner Lying Dumbbell Tricep Extensiondumbbellsintermediate Lying One-Arm Lateral Raisedumbbellsintermediate Lying Rear Delt Raisedumbbellsintermediate Machine Bench Pressmachinebeginner Machine Shoulder (Military) Pressmachinebeginner Medicine Ball Chest Passmedicine ballbeginner Medicine Ball Full Twistmedicine ballbeginner Medicine Ball Scoop Throwmedicine ballbeginner Mountain Climbersbeginner Muscle Snatchbarbellintermediate Muscle Upother equipmentintermediate Neck Pressbarbellintermediate One Arm Dumbbell Bench Pressdumbbellsbeginner One Arm Floor Pressbarbellintermediate One-Arm Dumbbell Rowdumbbellsbeginner One-Arm Incline Lateral Raisedumbbellsbeginner One-Arm Kettlebell Cleankettlebellintermediate One-Arm Kettlebell Clean and Jerkkettlebellintermediate One-Arm Kettlebell Jerkkettlebellintermediate One-Arm Kettlebell Military Press To The Sidekettlebellintermediate One-Arm Kettlebell Para Presskettlebellintermediate One-Arm Kettlebell Push Presskettlebellintermediate One-Arm Kettlebell Snatchkettlebelladvanced One-Arm Kettlebell Split Jerkkettlebellintermediate One-Arm Kettlebell Split Snatchkettlebelladvanced One-Arm Kettlebell Swingskettlebellintermediate One-Arm Medicine Ball Slammedicine ballbeginner One-Arm Open Palm Kettlebell Cleankettlebellintermediate One-Arm Overhead Kettlebell Squatskettlebelladvanced One-Arm Side Lateralsdumbbellsbeginner Open Palm Kettlebell Cleankettlebelladvanced Otis-Upother equipmentbeginner Overhead Squatbarbelladvanced Pallof Presscablebeginner Pallof Press With Rotationcablebeginner Parallel Bar Dipother equipmentbeginner Pin Pressesbarbellintermediate Plyo Kettlebell Pushupskettlebelladvanced Plyo Push-upbodyweightbeginner Power Cleanbarbellintermediate Power Jerkbarbelladvanced Power Partialsdumbbellsbeginner Power Snatchbarbelladvanced Power Snatch from Blocksbarbellintermediate Power Stairsother equipmentintermediate Press Sit-Upbarbelladvanced Prowler Sprintother equipmentbeginner Push Pressbarbelladvanced Push Press - Behind the Neckbarbellintermediate Push Up to Side Plankbodyweightbeginner Push-Up Widebodyweightbeginner Push-Ups - Close Triceps Positionbodyweightintermediate Push-Ups With Feet Elevatedbodyweightbeginner Push-Ups With Feet On An Exercise Ballexercise ballintermediate Pushupsbodyweightbeginner Pushups (Close and Wide Hand Positions)bodyweightbeginner Pyramidexercise ballbeginner Rack Deliverybarbellintermediate Return Push from Stancemedicine ballbeginner Reverse Band Bench Pressbarbellintermediate Reverse Flyesdumbbellsbeginner Reverse Flyes With External Rotationdumbbellsintermediate Reverse Grip Bent-Over Rowsbarbellintermediate Reverse Machine Flyesmachinebeginner Reverse Triceps Bench Pressbarbellintermediate Ring Dipsother equipmentintermediate Rocky Pull-Ups/Pulldownsother equipmentintermediate Rope Climbother equipmentintermediate Round The World Shoulder Stretchother equipmentbeginner Sandbag Loadother equipmentbeginner Seated Barbell Military Pressbarbellintermediate Seated Bent-Over Rear Delt Raisedumbbellsintermediate Seated Bicepsbodyweightadvanced Seated Cable Rowscablebeginner Seated Cable Shoulder Presscablebeginner Seated Dumbbell Pressdumbbellsbeginner Seated Front Deltoidbodyweightadvanced Seated Side Lateral Raisedumbbellsbeginner See-Saw Press (Alternating Side Press)dumbbellsintermediate Shoulder Circlesbeginner Shoulder Press - With Bandsresistance bandsbeginner Shoulder Raisebeginner Shoulder Stretchbeginner Side Bridgebodyweightbeginner Side Lateral Raisedumbbellsbeginner Side Laterals to Front Raisedumbbellsbeginner Side To Side Chinsother equipmentintermediate Side Wrist Pullbeginner Single Dumbbell Raisedumbbellsbeginner Single-Arm Linear Jammerbarbellintermediate Single-Arm Push-Upbodyweightintermediate Sled Overhead Backward Walkother equipmentbeginner Sled Reverse Flyeother equipmentbeginner Sledgehammer Swingsother equipmentbeginner Smith Incline Shoulder Raisebarbellbeginner Smith Machine Behind the Back Shrugmachinebeginner Smith Machine Bench Pressmachinebeginner Smith Machine Bent Over Rowmachinebeginner Smith Machine Close-Grip Bench Pressmachinebeginner Smith Machine Decline Pressmachinebeginner Smith Machine Hang Power Cleanmachineintermediate Smith Machine Incline Bench Pressmachinebeginner Smith Machine One-Arm Upright Rowmachinebeginner Smith Machine Overhead Shoulder Pressmachinebeginner Smith Machine Upright Rowmachinebeginner Snatchbarbellintermediate Snatch Balancebarbellintermediate Snatch from Blocksbarbelladvanced Snatch Shrugbarbellintermediate Spell Casterdumbbellsbeginner Spider Crawlbodyweightbeginner Split Cleanbarbellintermediate Split Jerkbarbellintermediate Split Snatchbarbelladvanced Squat Jerkbarbelladvanced Standing Alternating Dumbbell Pressdumbbellsbeginner Standing Barbell Press Behind Neckbarbellintermediate Standing Bent-Over One-Arm Dumbbell Triceps Extensiondumbbellsbeginner Standing Biceps Stretchother equipmentbeginner Standing Bradford Pressbarbellbeginner Standing Cable Chest Presscablebeginner Standing Cable Liftcablebeginner Standing Cable Wood Chopcablebeginner Standing Dumbbell Pressdumbbellsbeginner Standing Dumbbell Straight-Arm Front Delt Raise Above Headdumbbellsintermediate Standing Dumbbell Upright Rowdumbbellsbeginner Standing Front Barbell Raise Over Headbarbellintermediate Standing Low-Pulley Deltoid Raisecablebeginner Standing Low-Pulley One-Arm Triceps Extensioncableintermediate Standing Military Pressbarbellbeginner Standing One-Arm Dumbbell Triceps Extensiondumbbellsbeginner Standing Overhead Barbell Triceps Extensionbarbellbeginner Standing Palm-In One-Arm Dumbbell Pressdumbbellsbeginner Standing Palms-In Dumbbell Pressdumbbellsintermediate Standing Two-Arm Overhead Throwmedicine ballbeginner Star Jumpbodyweightbeginner Straight Raises on Incline Benchbarbellbeginner Straight-Arm Dumbbell Pulloverdumbbellsintermediate Supine Chest Throwmedicine ballbeginner Supine One-Arm Overhead Throwmedicine ballbeginner Supine Two-Arm Overhead Throwmedicine ballbeginner Suspended Falloutother equipmentintermediate Suspended Push-Upother equipmentbeginner Svend Pressother equipmentbeginner Tate Pressdumbbellsintermediate Tire Flipother equipmentintermediate Tricep Side Stretchbeginner Two-Arm Kettlebell Cleankettlebellintermediate Two-Arm Kettlebell Jerkkettlebellintermediate Two-Arm Kettlebell Military Presskettlebellintermediate Underhand Cable Pulldownscablebeginner Upright Barbell Rowbarbellbeginner Upright Cable Rowcableintermediate Upright Row - With Bandsresistance bandsbeginner Upward Stretchbeginner V-Bar Pulldowncableintermediate V-Bar Pullupbodyweightbeginner Vertical Swingdumbbellsbeginner Weighted Bench Dipother equipmentintermediate Wide-Grip Barbell Bench Pressbarbellintermediate Wide-Grip Decline Barbell Bench Pressbarbellintermediate Wide-Grip Decline Barbell Pulloverbarbellintermediate Wide-Grip Lat Pulldowncablebeginner Wide-Grip Pulldown Behind The Neckcableintermediate Wide-Grip Rear Pull-Upbodyweightintermediate Wrist Rollerother equipmentbeginner