The Best Shoulders Exercises

Top Exercises

Kettlebell Windmill

Advanced / Kettlebell / Shoulders / push

A complex exercise for core strength and shoulder stability. It targets the obliques while improving hip mobility and thoracic rotation.

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.

Plank Arm Lifts

Intermediate / Bodyweight-only / Shoulders / core

A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.

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.

Kettlebell Upright Row

Intermediate / Kettlebell / Shoulders / pull

An isolation exercise for the deltoids and upper traps. The kettlebell's center of gravity allows for a smooth vertical pull close to the body.

Kettlebell One Arm Push Press

Intermediate / Kettlebell / Shoulders / push

An explosive overhead movement using a leg drive. It builds power in the deltoids and triceps while improving total-body coordination.

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 Row

Beginner / Dumbbells / Shoulders / pull

A compound movement for the deltoids and upper traps. Using dumbbells allows for a more natural path of motion and reduces wrist and shoulder strain.

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.