Barbell

Dumbbell

Machine

Cable

External Rotation

Cable External Rotation

Per side · Gym

Cable

Bodyweight

Other

Smith

How to choose shoulder exercises

Shoulder exercises include overhead presses, lateral raises and rear-delt movements. Presses are compound lifts that also involve the triceps; raises use lighter loads and a different arm action. Build a shoulder session around the work your existing chest and back training already provides.

An overhead press is useful when pressing strength is the goal. Lateral raises provide a different movement from another front-shoulder-heavy press. Rear-delt fly and pulling variations can round out the session. Dumbbells allow independent arm paths, cables change the direction of resistance and machines add support. Use a comfortable range rather than forcing a universal elbow or wrist position.

Plan a session

If you already bench frequently, consider how much additional pressing you need before adding several shoulder presses. One main press plus selected raise work is a simpler starting point than a long list of similar movements. On raises, a heavier number is not useful progress when every rep gains momentum or loses range. Keep the torso quiet enough that the shoulder movement remains the same.

At home

Dumbbell presses and raises can cover several shoulder movements with little equipment. Standing pressing needs enough overhead clearance and a controlled way to bring the weights into position. A seated version needs stable support. Very light loads can be appropriate for raises; do not assume that using the same dumbbells for every exercise is necessary or practical.

Barbell

Overhead Press

Seated Overhead Press

Push Press

Z Press

Behind-the-Neck Press

Bradford Press

Klokov Press

Front Raise

Upright Row

High Pull

Shrug

Behind-the-Back Shrug

Dumbbell

Overhead Press

Seated Overhead Press

Push Press

Z Press

Arnold Press

Scott Press

Lateral Raise

Seated Lateral Raise

Leaning Lateral Raise

Lu Raise

Front Raise

Incline Front Raise

Rear Delt Fly

Seated Rear Delt Fly

Incline Rear Delt Fly

Y-Raise

Powell Raise

Upright Row

Shrug

Incline Shrug

External Rotation

Cuban Press

Overhead Carry

Machine

Overhead Press

Viking Press

Lateral Raise

Front Raise

Rear Delt Fly

Shrug

Cable

Overhead Press

Lateral Raise

Seated Lateral Raise

Behind-the-Back Lateral Raise

Front Raise

Rear Delt Fly

Rear Delt Row

Y-Raise

Upright Row

Shrug

External Rotation

Internal Rotation

Bodyweight

Pike Push-Up

Handstand Push-Up

Other

Overhead Press

Overhead Press

Overhead Press

Landmine Press

Snatch

Clean and Press

Lateral Raise

Front Raise

Rear Delt Fly

Upright Row

Upright Row

Shrug

Shrug

External Rotation

How to choose shoulder exercises

Plan a session

At home