The Best Shoulders Exercises

Top Exercises

Dumbbell Incline Y-Raise

Beginner / Dumbbells / Shoulders / isolation

A prehab and aesthetic exercise targeting the lower trapezius and rear deltoids. It improves scapular stability and shoulder health.

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.

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.

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.

Barbell Thruster

Intermediate / Barbell / Shoulders / isolation

A dynamic full-body movement combining a front squat and an overhead press. It builds explosive power, coordination, and cardiovascular endurance.

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.

Dumbbell Standing Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

The gold standard for building wide, powerful shoulders. It targets the medial deltoids through a broad lateral arc.

Dumbbell Cuban Press

Intermediate / Dumbbells / Shoulders / push

A complex shoulder exercise targeting the rotator cuffs and deltoids. It is excellent for shoulder health, posture, and upper back stability.

Cable Upright Row

Beginner / Hi-Lo Cable Machine / Shoulders / pull

A compound exercise for the deltoids and traps. The cable allows for a safer, more fluid movement path compared to a barbell.

Cable Lateral Raise

Beginner / Cable Crossover Machine / Shoulders / isolation

A shoulder isolation exercise that provides constant tension on the medial deltoid. Cables keep the muscle engaged throughout the entire range of motion.