The shoulder muscles, primarily composed of the anterior deltoid, lateral deltoid, and posterior deltoid, are crucial for upper-body strength, mobility, and stability. These muscles play a vital role in pressing, pulling, and lifting movements, making them essential for both functional and aesthetic development. A strong and well-rounded shoulder not only enhances athletic performance but also reduces the risk of injuries and improves posture.

This page provides a comprehensive guide to shoulder exercises, organized by the different heads of the deltoid muscles and equipment types. For the anterior deltoid, exercises like barbell overhead presses, dumbbell Arnold presses, and cable front raises target strength and activation. The lateral deltoid, responsible for width and shoulder shape, is engaged through movements such as dumbbell side lateral raises and band-resistive side drags. For the posterior deltoid, exercises like cable rear delt flyes and bent-over raises focus on enhancing strength and balance in the rear shoulder.

A variety of equipment is covered, including barbells, dumbbells, cables, levers, sleds, bands, and bodyweight movements, offering options for all fitness levels and training environments. Advanced techniques like log presses, Viking presses, and suspended exercises provide dynamic challenges for strength and stability. Additionally, a selection of stretches ensures flexibility, recovery, and joint health.

Whether your goal is to build strength, improve stability, or sculpt well-rounded shoulders, this guide equips you with the tools and exercises to effectively target all aspects of the deltoid muscles.

Anterior Deltoid

Barbell

• Barbell Overhead Shoulder Press
• Barbell Seated Overhead Shoulder Press
• Barbell Seated Behind the Head Press
• Barbell Seated Alternating Front to Back Press
• Barbell Front Raise
• Barbell High Pull
• Barbell Upright Row

Axle Bar

• Axle Bar Overhead Press
• Axle Bar Clean & Press
• Axle Bar Push Press

Dumbbell

• Dumbbell Overhead Shoulder Press
• Dumbbell Seated Overhead Shoulder Press
• Dumbbell Arnold Press
• Dumbbell Seated Arnold Press
• Dumbbell Seated Single-Arm Arnold Press
• Dumbbell Front Raise
• Dumbbell Alternating Front Raise
• Dumbbell Single-Arm Front Raise
• Dumbbell Upright Row

Cable

• Cable Low Pulley Overhead Press
• Cable Front Raise
• Cable Single-Arm Front Raise
• Cable Upright Row

Lever (plate loaded)

• Lever Plate Loaded Shoulder Press
• Lever Plate Loaded Incline Shoulder Press
• Lever Plate Loaded Front Raise

Lever (selectorized)

• Lever Selectorized Shoulder Press
• Lever Selectorized Incline Shoulder Press
• Lever Selectorized Front Raise

Sled

• Shoulder Press Machine

Smith

• Smith Seated Overhead Shoulder Press
• Smith Seated Behind the Head Press

Sandbag

• Sandbag Press

Keg

• Keg Press

Weighted

• Viking Press

Log

• Log Press
• Log Clean & Press
• Log Push Press
• Log Viper Press

Band Resistive

• Resistance Band Overhead Press
• Resistance Band Front Raise
• Resistance Band Single-Arm Front Raise
• Resistance Band Upright Row

Body Weight

• Dive Bomber Push-ups
• Handstand Push-ups
• Pike Press

Stretch

• Doorway
• Lying Front Deltoid Stretch
• Seated Front Deltoid Stretch

Suspended

• Suspended Front Raise
• Suspended Pike Press

Lateral Deltoid

Barbell

Dumbbell

• Dumbbell Side Lateral Raise
• Dumbbell Side Drag

Cable

Lever (plate loaded)

Lever (selectorized)

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Suspended

Posterior Deltoid

Barbell

Dumbbell

Cable

Lever (plate loaded)

Lever (selectorized)

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Suspended

EXERCISES