Muscle group

Shoulder exercises

66 shoulder exercises — presses and raises for the front, side, and rear delts, plus rotator-cuff work. Every move has a short demonstration clip and a step-by-step form guide so you can train your shoulders safely. New here? Follow our dumbbell workout for back and shoulders for a ready-made routine, pair these with our back exercise collection for a complete pull day, or browse the full exercise library.

Alternating Cable Shoulder Press demonstration

Alternating Cable Shoulder Press

Alternating Deltoid Raise demonstration

DumbbellBeginner

Alternating Deltoid Raise

Arnold Dumbbell Press demonstration

DumbbellIntermediate

Arnold Dumbbell Press

Band Pull Apart demonstration

Band Pull Apart

Barbell Incline Shoulder Raise demonstration

BarbellBeginner

Barbell Incline Shoulder Raise

Barbell Rear Delt Row demonstration

BarbellBeginner

Barbell Rear Delt Row

Barbell Shoulder Press demonstration

BarbellIntermediate

Barbell Shoulder Press

Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstration

DumbbellBeginner

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Low-Pulley Side Lateral demonstration

Bent Over Low-Pulley Side Lateral

Cable Internal Rotation demonstration

Cable Internal Rotation

Cable Rear Delt Fly demonstration

Cable Rear Delt Fly

Cable Rope Rear-Delt Rows demonstration

Cable Rope Rear-Delt Rows

Cable Seated Lateral Raise demonstration

Cable Seated Lateral Raise

Cable Shoulder Press demonstration

Cable Shoulder Press

Cuban Press demonstration

DumbbellIntermediate

Cuban Press

Dumbbell Incline Shoulder Raise demonstration

DumbbellBeginner

Dumbbell Incline Shoulder Raise

Dumbbell Lying One-Arm Rear Lateral Raise demonstration

DumbbellIntermediate

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise demonstration

DumbbellIntermediate

Dumbbell Lying Rear Lateral Raise

Dumbbell One-Arm Shoulder Press demonstration

DumbbellIntermediate

Dumbbell One-Arm Shoulder Press

Dumbbell One-Arm Upright Row demonstration

DumbbellIntermediate

Dumbbell One-Arm Upright Row

Dumbbell Raise demonstration

DumbbellBeginner

Dumbbell Raise

Dumbbell Scaption demonstration

DumbbellBeginner

Dumbbell Scaption

Dumbbell Shoulder Press demonstration

DumbbellIntermediate

Dumbbell Shoulder Press

External Rotation demonstration

DumbbellBeginner

External Rotation

External Rotation with Band demonstration

External Rotation with Band

External Rotation with Cable demonstration

External Rotation with Cable

Face Pull demonstration

CableIntermediate

Face Pull

Front Cable Raise demonstration

Front Cable Raise

Front Dumbbell Raise demonstration

DumbbellBeginner

Front Dumbbell Raise

Front Incline Dumbbell Raise demonstration

DumbbellBeginner

Front Incline Dumbbell Raise

Front Two-Dumbbell Raise demonstration

DumbbellBeginner

Front Two-Dumbbell Raise

Internal Rotation with Band demonstration

Internal Rotation with Band

Leverage Shoulder Press demonstration

MachineBeginner

Leverage Shoulder Press

Low Pulley Row To Neck demonstration

Low Pulley Row To Neck

Lying One-Arm Lateral Raise demonstration

DumbbellIntermediate

Lying One-Arm Lateral Raise

Lying Rear Delt Raise demonstration

DumbbellIntermediate

Lying Rear Delt Raise

Machine Shoulder (Military) Press demonstration

MachineBeginner

Machine Shoulder (Military) Press

One-Arm Incline Lateral Raise demonstration

DumbbellBeginner

One-Arm Incline Lateral Raise

One-Arm Side Laterals demonstration

DumbbellBeginner

One-Arm Side Laterals

Push Press demonstration

Push Press

Reverse Flyes demonstration

DumbbellBeginner

Reverse Flyes

Reverse Flyes With External Rotation demonstration

DumbbellIntermediate

Reverse Flyes With External Rotation

Reverse Machine Flyes demonstration

MachineBeginner

Reverse Machine Flyes

Seated Barbell Military Press demonstration

BarbellIntermediate

Seated Barbell Military Press

Seated Bent-Over Rear Delt Raise demonstration

DumbbellIntermediate

Seated Bent-Over Rear Delt Raise

Seated Cable Shoulder Press demonstration

Seated Cable Shoulder Press

Seated Dumbbell Press demonstration

DumbbellBeginner

Seated Dumbbell Press

Seated Side Lateral Raise demonstration

DumbbellBeginner

Seated Side Lateral Raise

Side Lateral Raise demonstration

DumbbellBeginner

Side Lateral Raise

Side Laterals to Front Raise demonstration

DumbbellBeginner

Side Laterals to Front Raise

Single Dumbbell Raise demonstration

DumbbellBeginner

Single Dumbbell Raise

Smith Incline Shoulder Raise demonstration

BarbellBeginner

Smith Incline Shoulder Raise

Smith Machine One-Arm Upright Row demonstration

MachineBeginner

Smith Machine One-Arm Upright Row

Smith Machine Overhead Shoulder Press demonstration

MachineBeginner

Smith Machine Overhead Shoulder Press

Standing Alternating Dumbbell Press demonstration

DumbbellBeginner

Standing Alternating Dumbbell Press

Standing Barbell Press Behind Neck demonstration

BarbellIntermediate

Standing Barbell Press Behind Neck

Standing Bradford Press demonstration

BarbellBeginner

Standing Bradford Press

Standing Dumbbell Press demonstration

DumbbellBeginner

Standing Dumbbell Press

Standing Dumbbell Straight-Arm Front Delt Raise Above Head demonstration

DumbbellIntermediate

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Standing Front Barbell Raise Over Head demonstration

BarbellIntermediate

Standing Front Barbell Raise Over Head

Standing Low-Pulley Deltoid Raise demonstration

Standing Low-Pulley Deltoid Raise

Standing Military Press demonstration

BarbellBeginner

Standing Military Press

Standing Palm-In One-Arm Dumbbell Press demonstration

DumbbellBeginner

Standing Palm-In One-Arm Dumbbell Press

Standing Palms-In Dumbbell Press demonstration

DumbbellIntermediate

Standing Palms-In Dumbbell Press

Straight Raises on Incline Bench demonstration

BarbellBeginner

Straight Raises on Incline Bench

Upright Barbell Row demonstration

BarbellBeginner

Upright Barbell Row

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