The Best Shoulders Exercises

Top Exercises

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Sideways Lifts Vertical Turn

Intermediate / Bodyweight-only / Shoulders / core

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

Lever Shoulder Press

Intermediate / Leverage Machine / Shoulders / push

A compound pushing exercise for the deltoids and triceps. The machine provides a safe, guided path to lift heavy loads with maximum stability.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Dumbbell Lateral to Front Raise

Intermediate / Dumbbells / Shoulders / isolation

A compound shoulder exercise that targets both the medial and anterior deltoids in a single continuous movement.

Band Upright Row

Beginner / Handle Bands / Shoulders / pull

Targets the deltoids and upper traps. The band ensures a vertical pulling path close to the body, building shoulder roundness and width.

Scapula Dips

Beginner / Bodyweight-only / Shoulders / push

A shoulder health movement targeting the serratus anterior and lower traps. It improves scapular depression and stability for heavier pushing exercises.

One Arm Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

A unilateral shoulder isolation move targeting the medial deltoid. Working one side at a time allows for maximum focus and prevents cheating with momentum.