The Best Shoulders Exercises

Top Exercises

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.

Cable One Arm Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

A unilateral shoulder isolation that allows for better focus and fixes muscle imbalances. The cable provides high-tension work for the medial deltoid.

Cable Lying Cross Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

Targets the rear deltoids and upper back. Crossing the cables while lying provides a unique angle of tension and stabilization for the shoulders.

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.

Band Front Lateral Raise

Beginner / Handle Bands / Shoulders / isolation

Targets the anterior deltoids. The band provides smooth resistance that builds shoulder strength and helps define the front of the shoulders.

Scapula Push-Up

Beginner / Bodyweight-only / Shoulders / push

A foundational exercise for shoulder stability and serratus anterior strength. It corrects "winged" scapula and improves push-up mechanics.

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.

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.