Shoulders Exercises

Shoulders: 173 exercises with step-by-step instructions, form tips and the muscles worked.

• Arm circles backwardDeltoids
• Arm pulsesDeltoids
• Arm pulses crossDeltoids
• Arm pulses palms downwardsDeltoids, Pectoralis Major
• Arm pulses palms upwardsDeltoids, Pectoralis Major
• Arm swing side to sideDeltoids
• Arm Tuck Side BendExternal Obliques, Internal Obliques
• Arms up and downDeltoids
• Arnold press cable Resistance band standingAnterior Deltoids
• Arnold press dumbbellAnterior Deltoids
• Band Behind Neck Shoulder PressAnterior Deltoids
• Band front raiseAnterior Deltoids
• Band Incline T RaiseDeltoids
• Band Incline Y RaiseAnterior Deltoids
• Band Reverse FlyPosterior Deltoids
• Band Seated Lateral RaiseLateral Deltoids
• Band Seated Neutral Grip Shoulders PressAnterior Deltoids
• Band Seated Shoulder PressAnterior Deltoids
• Band Single Arm Overhead PressDeltoids
• Band standing rear delt rowPosterior Deltoids
• Band Y RaiseDeltoids
• Barbell behind neck push pressAnterior Deltoids
• Barbell Behind the Back Push Press Single Arm BalanceAnterior Deltoids
• Barbell front raiseAnterior Deltoids
• Barbell Incline Shoulders PressDeltoids
• Barbell Incline Shoulders Press (inside squat cage)Deltoids
• Barbell rear delt raisePosterior Deltoids
• Barbell seated behind neck military pressAnterior Deltoids
• Barbell seated military pressAnterior Deltoid
• Barbell seated overhead pressAnterior Deltoid
• Barbell standing close grip military pressAnterior Deltoids
• Barbell standing shoulder pressAnterior Deltoids, Triceps Brachii
• Barbell standing wide grip military pressAnterior Deltoids, Triceps Brachii
• Barbell upright rowDeltoids
• Barbell wide grip upright rowDeltoids
• Barbell Z PressAnterior Deltoids
• Behind neck press Resistance band cableAnterior Deltoids
• Bent over rear delt fly dumbbellPosterior Deltoids
• Bent over rear deltoid fly Resistance bandPosterior Deltoids
• Biceps curl to shoulder press Resistance bandBiceps Brachii, Anterior Deltoids
• Bodyweight bent over rear delt flyPosterior Deltoids
• Bodyweight standing around world wall supportedDeltoids, Trapezius, Rhomboids
• Bodyweight standing military pressAnterior Deltoids
• Bodyweight standing military press wall supportedDeltoids
• Cable bent over one arm lateral raisePosterior Deltoids
• Cable face pullPosterior Deltoids
• Cable front raises straight barAnterior Deltoids
• Cable Lateral RaisesLateral Deltoids
• Cable leaning lateral raiseLateral Deltoids
• Cable one arm front raiseAnterior Deltoids
• Cable rear drivePosterior Deltoids, Rhomboids
• Cable reverse flyPosterior Deltoids
• Cable seated rear lateral raisePosterior Deltoids
• Cable upright row with EZ barDeltoids
• Cable upright row with straight barDeltoids, Trapezius
• Cable Y raiseDeltoids
• Circle elbow armDeltoids, Trapezius
• Criss cross arms liftDeltoids, Trapezius
• Dumbbell Alternate Shoulder PressAnterior Deltoids
• Dumbbell Alternate Side PressAnterior Deltoids
• Dumbbell armpit rowDeltoids, Trapezius, Rhomboids
• Dumbbell Arnold Press (version 2)Anterior Deltoids
• Dumbbell Arnold Press SeatedAnterior Deltoids
• Dumbbell Around The WorldDeltoids, Trapezius
• Dumbbell Bench Seated PressAnterior Deltoids
• Dumbbell bent arm lateral raiseDeltoids
• Dumbbell Bent Over Face PullPosterior Deltoids, Trapezius, Rhomboids
• Dumbbell bicep curl to shoulder pressBiceps Brachii, Deltoids
• Dumbbell Cuban Press (version 2)Deltoids
• Dumbbell external rotationSubscapularis
• Dumbbell face down lying shoulder pressDeltoids
• Dumbbell Front RaiseAnterior Deltoids
• Dumbbell Front Raise (version 2)Anterior Deltoid
• Dumbbell half kneeling military pressAnterior Deltoids
• Dumbbell Incline Front RaiseAnterior Deltoids
• Dumbbell Incline Hammer Shoulder PressAnterior Deltoids
• Dumbbell Incline Lying Front RaiseAnterior Deltoid
• Dumbbell Incline One Arm Lateral RaiseLateral Deltoid
• Dumbbell Incline Rear Lateral RaisePosterior Deltoid
• Dumbbell Kneeling Arnold PressAnterior Deltoids
• Dumbbell Lateral to Front RaiseDeltoids
• Dumbbell Leaning FlyDeltoids
• Dumbbell lying external shoulder rotationSupraspinatus, Infraspinatus, Teres Minor, Subscapularis
• Dumbbell Lying One Arm Rear Lateral RaisePosterior Deltoids
• Dumbbell Lying Rear Delt RowLatissimus Dorsi, Teres Major, Posterior Deltoids
• Dumbbell Lying Rear Lateral RaisePosterior Deltoids
• Dumbbell One Arm Front RaiseAnterior Deltoids
• Dumbbell One Arm Lateral RaiseLateral Deltoids
• Dumbbell One Arm Low FlyAnterior Deltoids, Pectoralis Major, Clavicular Head
• Dumbbell One Arm Shoulder Press (VERSION 2)Anterior Deltoids
• Dumbbell Push PressDeltoids, Quadriceps Femoris
• Dumbbell Rear Delt RowPosterior Deltoids, Trapezius, Rhomboids
• Dumbbell Rear Lateral RaisePosterior Deltoids
• Dumbbell Scott PressDeltoids
• Dumbbell Seated Alternate Front RaiseAnterior Deltoids
• Dumbbell Seated Alternate PressAnterior Deltoids
• Dumbbell Seated Alternate Shoulder PressAnterior Deltoids
• Dumbbell Seated Bent Arm Lateral raiseLateral Deltoids
• Dumbbell Seated Front RaiseAnterior Deltoids
• Dumbbell Seated Lateral RaiseLateral Deltoids
• Dumbbell seated on exercise ball shoulder pressAnterior Deltoids
• Dumbbell Seated Reverse Close Grip PressAnterior Deltoids
• Dumbbell Seated Shoulder PressAnterior Deltoids
• Dumbbell seated shoulder press parallel gripAnterior Deltoids
• Dumbbell Side Lying One Hand RaiseDeltoids
• Dumbbell Single Arm Overhead CarryDeltoids
• Dumbbell Single Arm Underhand Front RaiseAnterior Deltoids
• Dumbbell Standing Alternate Overhead PressAnterior Deltoids
• Dumbbell Standing Alternate RaiseAnterior Deltoids
• Dumbbell Standing Alternate Vertical Front RaisesAnterior Deltoids
• Dumbbell Standing Behind Back Shoulders PressAnterior Deltoids, Trapezius, Rhomboids
• Dumbbell Standing Curl Arnold PressDeltoids
• Dumbbell Standing Front Raise Above HeadAnterior Deltoids
• Dumbbell Standing Overhead PressAnterior Deltoids
• Dumbbell Standing Palms In PressAnterior Deltoids
• Dumbbell Standing Single Arm Cross RaiseAnterior Deltoids
• Dumbbell upright shoulder external rotationSubscapularis
• Dumbbell w pressAnterior Deltoids
• Ez bar seated close grip shoulder pressAnterior Deltoids
• EZ Bar Standing Front RaiseAnterior Deltoids
• EZ Barbell Anti Gravity PressDeltoids
• Incline lateral raises dumbbellPosterior Deltoids
• Iso Lateral Shoulder Press Alternate ArmsAnterior Deltoids
• Iso Lateral Shoulder Press Both ArmsAnterior Deltoids
• Iso Lateral Shoulder Press Single ArmAnterior Deltoids
• Kettlebell half kneeling shoulder pressAnterior Deltoids
• Kettlebell kneeling one arm shoulder pressAnterior Deltoids
• Kettlebell seesaw pressAnterior Deltoids
• Kettlebell single arm clean and pressDeltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Kettlebell Standing Bottoms-up One Arm Shoulder PressAnterior Deltoids
• Kettlebell strict pressAnterior Deltoids
• Lateral raise bodyweightDeltoids
• Lateral raise to shoulder press Resistance band cableLateral Anterior Deltoids
• Lateral raises dumbbellLateral Deltoids
• lateral raises dumbbell seated with swingLateral Deltoids
• Leaning Dumbbell Lateral RaiseLateral Deltoids
• Low Cable Overhead FlyesAnterior Deltoids
• Lying bench external shoulder rotationSubscapularis
• Lying lateral raises bodyweightPosterior Deltoids
• Machine Lateral RaiseLateral Deltoids
• Military press bodyweightAnterior Deltoids
• One arm reverse dumbbell flyPosterior Deltoids
• Overhand clapDeltoids
• Palm up palm down rotationDeltoids
• Plank reverse fly with bottlePosterior Deltoids, Rectus Abdominis, Obliques
• Plate front raiseAnterior Deltoids
• Plate HaloDeltoids, Trapezius
• Prone front raises barbell on benchAnterior Deltoids
• Prone front raises dumbbell on benchAnterior Deltoids
• Rear deltoid fly cable Resistance bandPosterior Deltoids
• Resistance Band Shoulder AdductionDeltoids, Pectoralis Major
• Resistance Band Standing External RotationInfraspinatus, Teres Minor
• Resistance Band Standing Single Arm Shoulder FlexionDeltoids, Pectoralis Major
• Reverse machine flyPosterior Deltoids
• Seated dumbbell one arm shoulder pressAnterior Deltoids
• Seated dumbbell rear delt flyPosterior Deltoids
• Shoulder abductionDeltoids
• Shoulder circleTrapezius, Rhomboids
• Shoulder extensionAnterior Deltoids
• Side lateral raise Resistance bandLateral Deltoids
• Smith machine shoulder pressDeltoids
• Standing arnold press dumbbellAnterior Deltoids
• Standing shoulder press dumbbellAnterior Deltoids
• Standing swimmerDeltoids, Trapezius, Rhomboids
• Standing Y raiseAnterior Deltoids
• Suspension Trainer with Grips Front RaiseDeltoids
• Suspension Trainer with Grips Single Arm Rear Delt RowDeltoids, Trapezius, Rhomboids
• Suspension Trainer with Grips Split FlyDeltoids
• Upright row cable Resistance bandDeltoids
• Upright row dumbbellDeltoids
• Upright row ez barDeltoids
• Upward rotation Bent armsDeltoids, Trapezius
• weighted standing shoulder press with plateAnterior Deltoids