Muscle Group
Shoulders Exercises
The deltoids have three heads (anterior, lateral, and posterior) that need balanced training for complete shoulder development. Strong shoulders improve posture and support many upper body movements.
Shoulders Training Tips
Expert advice for maximizing your results
Train all three heads of the deltoid for balanced development
Use controlled movements to protect the shoulder joint
Include rear delt work to prevent imbalances
Start with compound movements before isolation work
All Shoulders Exercises
Browse 335 exercises targeting your shoulders
Ab Roller
Abdominals
Advanced Kettlebell Windmill
Abdominals
Alternating Cable Shoulder Press
Shoulders
Alternating Deltoid Raise
Shoulders
Alternating Floor Press
Chest
Alternating Kettlebell Press
Shoulders
Anti-Gravity Press
Shoulders
Arm Circles
Shoulders
Arnold Dumbbell Press
Shoulders
Around The Worlds
Chest
Back Flyes - With Bands
Shoulders
Backward Medicine Ball Throw
Shoulders
Band Pull Apart
Shoulders
Barbell Ab Rollout
Abdominals
Barbell Ab Rollout - On Knees
Abdominals
Barbell Bench Press - Medium Grip
Chest
Barbell Guillotine Bench Press
Chest
Barbell Incline Bench Press - Medium Grip
Chest
Barbell Incline Shoulder Raise
Shoulders
Barbell Rear Delt Row
Shoulders
Barbell Rollout from Bench
Abdominals
Barbell Shoulder Press
Shoulders
Battling Ropes
Shoulders
Behind Head Chest Stretch
Chest
Bench Dips
Triceps
Bench Press - Powerlifting
Triceps
Bench Press - With Bands
Chest
Bench Press with Chains
Triceps
Bent-Arm Barbell Pullover
Lats
Bent-Arm Dumbbell Pullover
Chest
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about shoulders training
How do I get bigger shoulders?
Focus on progressive overload with overhead presses, include lateral raises for width, and don't neglect rear delts. Aim for 15-20 sets per week across multiple sessions.
Should I train shoulders on push day?
Shoulders can be trained on push day since they assist in pressing movements. However, some prefer a dedicated shoulder day to maximize volume and focus.
What exercises target the side delts?
Lateral raises, upright rows, and wide-grip presses are excellent for targeting the lateral (side) deltoid head.
Ready to train your shoulders?
Check out our workout programs that include targeted shoulders training.