The Best Shoulders Exercises

Top Exercises

Dumbbell Seated Bent Arm Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoid. Bending the arms reduces the lever length, allowing for greater control and tension.

Dumbbell One Arm Snatch

Advanced / Dumbbells / Shoulders / isolation

An explosive full-body movement targeting the legs, core, and shoulders. It develops power, coordination, and cardiovascular endurance.

Dumbbell One Arm Upright Row

Intermediate / Dumbbells / Shoulders / pull

A compound shoulder exercise that targets the deltoids and traps. Unilateral work allows for a better range of motion and less shoulder impingement.

Barbell Upright Row

Beginner / Barbell / Shoulders / pull

A compound movement targeting the deltoids and upper traps. The barbell ensures a consistent vertical path close to the torso for shoulder development.

Barbell Shoulder Grip Upright Row

Intermediate / Barbell / Shoulders / pull

A compound movement for the deltoids and traps. The shoulder-width grip reduces shoulder impingement compared to a narrow grip.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

Handstand Push-Up

Advanced / Bodyweight-only / Shoulders / push

An elite upper-body exercise targeting the deltoids and triceps. It requires exceptional shoulder strength, stability, and balance.

Dumbbell Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff (infraspinatus and teres minor). It improves shoulder stability and protects against injuries during heavy pressing.

Dumbbell Seated Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

Isolates the medial deltoids by removing leg drive. It is a key movement for developing shoulder width and a "capped" shoulder appearance.

Cable Twisting Overhead Press

Intermediate / Cable Crossover Machine / Shoulders / push

A compound movement targeting the shoulders and obliques. The rotation adds a functional core challenge to the overhead press.

Band Bent Over Rear Lateral Raise

Beginner / Handle Bands / Shoulders / isolation

Targets the posterior deltoids and rhomboids. Using a band creates increasing resistance as the muscle shortens for a better peak contraction.

Lever One Arm Shoulder Press

Advanced / Leverage Machine / Shoulders / push

A focused shoulder exercise targeting the anterior and medial deltoids. Working one arm at a time improves core stability and ensures equal strength development.