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
