The 79 Best Shoulders Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Cable Lateral Raise

    Photo of Cable Lateral Raise being performed
    1,707,304 SETS LOGGED
    100 mSCORE

    Cable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.

  2. 2. Dumbbell Lateral Raise

    Photo of Dumbbell Lateral Raise being performed
    1,541,310 SETS LOGGED
    99.8 mSCORE

    An isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.

  3. 3. Dumbbell Front Raise

    Photo of Dumbbell Front Raise being performed
    5,261,957 SETS LOGGED
    99.6 mSCORE

    Dumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.

  4. 4. Dumbbell Shoulder Press

    Photo of Dumbbell Shoulder Press being performed
    5,991,600 SETS LOGGED
    99.1 mSCORE

    Dumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.

  5. 5. Dumbbell Back Fly

    Photo of Dumbbell Back Fly being performed
    1,115,764 SETS LOGGED
    98.9 mSCORE

    Dumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.

  6. 6. Battle Ropes

    Photo of Battle Ropes being performed
    169,633 SETS LOGGED
    98.5 mSCORE

    Battle Ropes are a high intensity compound movement that target a wide range of muscle groups throughout the body, but primarily hit your shoulders, arms, and core. They are a fast paced, explosive exercise that can be used for cardio, building muscle, and developing power.

    • Intermediate
    • Battle Ropes
  7. 7. Dumbbell Shoulder Raise

    Photo of Dumbbell Shoulder Raise being performed
    3,538,578 SETS LOGGED
    97.4 mSCORE

    Dumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.

  8. 8. Seated Barbell Shoulder Press

    Photo of Seated Barbell Shoulder Press being performed
    742,502 SETS LOGGED
    97 mSCORE

    Seated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.

  9. 9. Landmine Press

    Photo of Landmine Press being performed
    189,545 SETS LOGGED
    96.7 mSCORE

    Landmine Press is a compound exercise that primarily targets your shoulders. The use of a landmine allows you to press the weight up and forward instead of only up. This can be a huge advantage for developing strength for sports or other functional applications.

  10. 10. Hammerstrength Shoulder Press

    Photo of Hammerstrength Shoulder Press being performed
    577,276 SETS LOGGED
    96.5 mSCORE

    Hammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.

    • Beginner
    • Hammerstrength (Leverage) Machine (all forms)

11 - 79

  1. 11. Cable Rear Delt Fly

    Photo of Cable Rear Delt Fly being performed
    567,333 SETS LOGGED
    96.1 mSCORE

    Cable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.

  2. 12. Machine Lateral Raise

    Photo of Machine Lateral Raise being performed
    482,555 SETS LOGGED
    95.9 mSCORE

    Machine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.

    • Beginner
    • Shoulder Shrug Machine
  3. 13. Arnold Dumbbell Press

    Photo of Arnold Dumbbell Press being performed
    2,086,006 SETS LOGGED
    95.7 mSCORE

    Arnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.

  4. 14. Barbell Front Raise

    Photo of Barbell Front Raise being performed
    192,487 SETS LOGGED
    95.4 mSCORE

    Primarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.

  5. 15. Smith Machine Overhead Shoulder Press

    Photo of Smith Machine Overhead Shoulder Press being performed
    283,207 SETS LOGGED
    95.2 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. The use of a Smich Machine adds significantly more stability to the exercise allowing you to focus on exertion rather than stability.

    • Beginner
    • Smith Machine
  6. 16. Kettlebell Upright Row

    Photo of Kettlebell Upright Row being performed
    676,357 SETS LOGGED
    95 mSCORE

    Kettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.

  7. 17. Cable Front Raise

    Photo of Cable Front Raise being performed
    127,431 SETS LOGGED
    94.8 mSCORE

    Cable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.

  8. 18. Behind the Back Cable Lateral Raise

    Photo of Behind the Back Cable Lateral Raise being performed
    132,349 SETS LOGGED
    93.9 mSCORE

    An isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.

  9. 19. Cable Shoulder Press

    Photo of Cable Shoulder Press being performed
    148,169 SETS LOGGED
    93.7 mSCORE

    The Cable Shoulder Press is a compound movement targeting the entire deltoid area with a focus on the anterior and medial heads. Using cables instead of free weights provides a unique resistance profile, offering constant tension and a challenge to stability throughout the press. This variation can lead to improved shoulder stability, strength, and a fuller shoulder development by emphasizing control and range of motion.

  10. 20. Dumbbell Rear Delt Raise

    Photo of Dumbbell Rear Delt Raise being performed
    3,872,339 SETS LOGGED
    92.6 mSCORE

    Dumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).

  11. 21. Barbell Shoulder Press

    Photo of Barbell Shoulder Press being performed
    2,983,893 SETS LOGGED
    92.2 mSCORE

    Barbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.

  12. 22. Machine Reverse Fly

    Photo of Machine Reverse Fly being performed
    287,931 SETS LOGGED
    92 mSCORE

    Machine Reverse Fly is an isolation exercise that primarily targets your shoulders, and more specifically your posterior deltoids (back of your shoulder). Using a machine restricts your range and adds stability to the movement. In addition, this machine will often place you in a more comfortable seated position compared to many other reverse fly variations.

    • Beginner
    • Fly Machine
  13. 23. Machine Shoulder Press

    Photo of Machine Shoulder Press being performed
    1,040,230 SETS LOGGED
    91.3 mSCORE

    is a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.

    • Beginner
    • Shoulder Press Machine
  14. 24. Cable Face Pull

    Photo of Cable Face Pull being performed
    1,888,117 SETS LOGGED
    90.9 mSCORE

    Cable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.

  15. 25. Push Press

    Photo of Push Press being performed
    873,051 SETS LOGGED
    90.4 mSCORE

    Push Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.

  16. 26. Dumbbell Lateral Raise To Front Raise

    Photo of Dumbbell Lateral Raise To Front Raise being performed
    117,307 SETS LOGGED
    90.2 mSCORE

    Dumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.

  17. 27. Cable Shoulder External Rotation

    Photo of Cable Shoulder External Rotation being performed
    175,367 SETS LOGGED
    89.8 mSCORE

    Focusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.

  18. 28. Side Laterals to Front Raise

    Photo of Side Laterals to Front Raise being performed
    777,290 SETS LOGGED
    88.5 mSCORE

    Side Laterals to Front Raise is a variation of both Shoulder Raise and Front Raise. This exercise involves raising the weight out to either side, then bringing the dumbbells together in front of you. The benefit of this variation is that both positions target different parts of the shoulder. This ensures that you’re training your shoulders more completely.

  19. 29. Standing Single Arm Dumbbell Shoulder Press

    Photo of Standing Single Arm Dumbbell Shoulder Press being performed
    86,737 SETS LOGGED
    87.6 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.

  20. 30. Standing Dumbbell Shoulder Press

    Photo of Standing Dumbbell Shoulder Press being performed
    768,154 SETS LOGGED
    85.7 mSCORE

    Standing Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.

  21. 31. Front Rack Stretch

    Photo of Front Rack Stretch being performed
    8,919 SETS LOGGED
    67.8 mSCORE

    Front Rack Stretch is a stretch that involves positioning a barbell in the front rack position, and alternating raising your elbows on the other side of the bar. This is a great stretch for improving mobility in your shoulders and triceps, and can be a great way to help improve your ability to perform exercises that require a front rack position.

  22. 32. Mini Loop Band Lateral Shoulder Raise

    Photo of Mini Loop Band Lateral Shoulder Raise being performed
    95,018 SETS LOGGED
    67.6 mSCORE

    Targeting the deltoids, this isolation exercise with the mini loop band adds resistance to improve muscle tone and strength. The band increases the difficulty compared to dumbbell lateral raises, enhancing shoulder stability and range of motion.

  23. 33. Kettlebell Overhead Press

    Photo of Kettlebell Overhead Press being performed
    167,821 SETS LOGGED
    66.5 mSCORE

    Kettlebell Overhead Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets the shoulders. By performing the exercise one hand at a time, you add some instability to the movement, and will need to recruit your core for stability.

  24. 34. Kettlebell Jerk

    Photo of Kettlebell Jerk being performed
    77,420 SETS LOGGED
    65.2 mSCORE

    This explosive compound exercise is a variation on the more common Jerk. Holding the weight in one hand makes it easier to identify and address any imbalances between sides. It’s a great exercise for developing strength and power, as well as improving your Jerk specifically.

  25. 35. Kettlebell Snatch

    Photo of Kettlebell Snatch being performed
    47,085 SETS LOGGED
    63.5 mSCORE

    Kettlebell Snatch is a variation on the more standard Snatch. Similar to Snatch, this is a compound explosive movement that targets a wide range of muscles throughout the body. Because you’re performing this exercise with one arm at a time, it requires more core activation than some other variations, and can be a great way to improve stability. In addition, this is a great way to identify and address imbalances between sides in your Snatch. This is a great exercise for anyone looking to work towards, or simply improve their Snatch.

  26. 36. Loop Band Single Arm Archer Pull

    Photo of Loop Band Single Arm Archer Pull being performed
    9,179 SETS LOGGED
    63 mSCORE

    Mimicking the action of drawing a bow, this exercise isolates the upper back, shoulders, and arms with a focus on unilateral strength and stability. The loop band provides adjustable resistance, allowing for a full range of motion and engagement of the muscles in a unique way that promotes balance, coordination, and functional strength. It's especially beneficial for those looking to enhance their pulling capabilities and for athletes in sports requiring strong unilateral upper body strength.

  27. 37. Loop Band Shoulder Internal Rotation

    Photo of Loop Band Shoulder Internal Rotation being performed
    18,700 SETS LOGGED
    62.6 mSCORE

    This exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.

  28. 38. Iron Cross

    Photo of Iron Cross being performed
    533,876 SETS LOGGED
    62.2 mSCORE

    Iron Cross is a compound movement that combines multiple movements together, and targets a wide variety of different muscle groups. Keeping your arms extended and parallel to the floor helps to keep your shoulders engaged throughout the movement. Adding this movement to a squat helps to recruit more muscles than performing similar exercises in isolation.

  29. 39. Kettlebell Thruster

    Photo of Kettlebell Thruster being performed
    71,721 SETS LOGGED
    57.8 mSCORE

    This exercise is a variation on the more common Thruster. This exercise primarily targets your shoulders, triceps, and quads. By using a kettlebell in each hand, you ensure that you aren’t compensating for any strength discrepancies between sides. This is a great exercise for improving strength and power.

  30. 40. Single Arm Landmine Press

    Photo of Single Arm Landmine Press being performed
    130,869 SETS LOGGED
    56.5 mSCORE

    A unilateral shoulder and upper body exercise that utilizes the landmine apparatus for a unique pressing angle. By pressing a barbell with one arm at a time, it targets the shoulders, triceps, and core, emphasizing stability and balance. This variation allows for focused strength development on one side of the body, helping to correct imbalances and enhance coordination. Ideal for athletes and individuals seeking to improve shoulder strength, stability, and functional movement patterns, the Single Arm Landmine Press offers a safe and effective way to press overhead while minimizing joint stress.

  31. 41. Mini Loop Band Scapular Retraction

    Photo of Mini Loop Band Scapular Retraction being performed
    46,127 SETS LOGGED
    55.9 mSCORE

    Focusing on the muscles responsible for scapular movement, this exercise improves posture and upper back strength. The mini loop band adds resistance, making it more effective than traditional scapular retraction exercises, ideal for preventing shoulder injuries and improving posture.

  32. 42. Smith Machine One-Arm Upright Row

    Photo of Smith Machine One-Arm Upright Row being performed
    79,133 SETS LOGGED
    53.3 mSCORE

    This exercise is a variation on the more standard Upright Row. Like other Upright Rows, this compound movement primarily targets the shoulders. The use of a Smith Machine adds significantly more stability to the movement. In addition, by performing this exercise with one arm at a time, you add a bit of instability back into the movement, while also ensuring that you don’t compensate for any strength discrepancies between sides.

    • Beginner
    • Smith Machine
  33. 43. Mini Loop Band Reverse Fly

    Photo of Mini Loop Band Reverse Fly being performed
    72,934 SETS LOGGED
    52.8 mSCORE

    An isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.

  34. 44. Handle Band Shoulder Press

    Photo of Handle Band Shoulder Press being performed
    171,261 SETS LOGGED
    52.4 mSCORE

    The Handle Band Shoulder Press focuses on the deltoids and triceps, offering a versatile upper body workout. Using a resistance band with handles allows for a full range of motion, improving shoulder strength and flexibility with less joint stress compared to dumbbells.

  35. 45. Loop Band Face Pull

    Photo of Loop Band Face Pull being performed
    58,479 SETS LOGGED
    50.9 mSCORE

    This exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.

  36. 46. Loop Band Seated Shoulder Press

    Photo of Loop Band Seated Shoulder Press being performed
    32,843 SETS LOGGED
    50.7 mSCORE

    Performed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.

  37. 47. TRX W Deltoid Fly

    Photo of TRX W Deltoid Fly being performed
    72,405 SETS LOGGED
    50.4 mSCORE

    Targeting the posterior deltoids, the TRX W Deltoid Fly emphasizes shoulder strength and stability. This isolation exercise is particularly beneficial for improving posture and shoulder health, as it encourages a full range of motion and controlled movement patterns unlike traditional deltoid exercises.

  38. 48. Kettlebell Halo

    Photo of Kettlebell Halo being performed
    145,358 SETS LOGGED
    50 mSCORE

    Kettlebell Halo is a compound exercise that primarily targets your shoulders. The exercise involves raising a kettlebell, and circling your head with it. This is a great exercise for improving shoulder mobility in both the short and long term, and can be a great warm up exercise for anything that requires a lot of shoulder mobility. Because the kettlebell isn’t always inline with your center of mass, it requires some core stabilization.

  39. 49. Dumbbell Hanging Lateral Raise

    Photo of Dumbbell Hanging Lateral Raise being performed
    115,059 SETS LOGGED
    47.8 mSCORE

    Dumbbell Hanging Lateral Raise is a variation on the more standard Lateral Raise. Similar to Lateral Raise, this is an isolation exercise that primarily targets your shoulders. By hanging to the side, you can adjust your posture to slightly increase your range of motion, and improve muscle activation.

  40. 50. Loop Band Shoulder External Rotation at 90°

    Photo of Loop Band Shoulder External Rotation at 90° being performed
    40,357 SETS LOGGED
    46.1 mSCORE

    Performed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adjustable resistance, making it an effective way to strengthen the shoulder muscles responsible for external rotation, enhance stability, and prevent injuries.

  41. 51. Loop Band High Pull

    Photo of Loop Band High Pull being performed
    36,596 SETS LOGGED
    43.7 mSCORE

    This compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.

  42. 52. Single Arm Kettlebell Shoulder Press

    Photo of Single Arm Kettlebell Shoulder Press being performed
    31,523 SETS LOGGED
    41.3 mSCORE

    This exercise is a unilateral variation of the more standard shoulder press. Like the shoulder press, this exercise primarily targets your shoulders. By holding the kettlebell in one hand, you add some instability to the movement, as well as make it easier to identify and address imbalances between sides.

  43. 53. Dumbbell Cuban Shoulder Rotations

    Photo of Dumbbell Cuban Shoulder Rotations being performed
    56,753 SETS LOGGED
    40.7 mSCORE

    Dumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.

  44. 54. Behind the Neck Push Press

    Photo of Behind the Neck Push Press being performed
    75,990 SETS LOGGED
    39.3 mSCORE

    Behind the Neck Push Press is a variation on the more standard Push Press. Like the Push Press, this exercise is a compound explosive movement that primarily targets the shoulders. By keeping the barbell behind your neck you can help improve muscle activation in your shoulders, however it also places much more strain on your rotator cuff.

  45. 55. Muscle Clean

    Photo of Muscle Clean being performed
    27,322 SETS LOGGED
    37.2 mSCORE

    A variation of the clean that eliminates the need for a "catch" phase by requiring the lifter to pull the barbell directly to the shoulders without dropping under it. This exercise emphasizes upper body strength, particularly in the shoulders and arms, and improves pulling mechanics and explosiveness. Suitable for those focusing on technique and strength building in Olympic lifting movements.

  46. 56. TRX Hammer Pull

    Photo of TRX Hammer Pull being performed
    33,558 SETS LOGGED
    35.9 mSCORE

    TRX Hammer Pull is a bodyweight exercise that primarily targets your shoulders. The use of a TRX strap allows you to easily control your resistance by stepping closer or further from the anchor point. By extending one arm to either side at a time, you can isolate each side, which can help identify and address discrepancies in strength between sides.

  47. 57. Cable Shoulder Internal Rotation

    Photo of Cable Shoulder Internal Rotation being performed
    102,678 SETS LOGGED
    34.1 mSCORE

    Cable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.

  48. 58. TRX Push Up Plus

    Photo of TRX Push Up Plus being performed
    8,248 SETS LOGGED
    27.4 mSCORE

    Adds an extra scapular protraction at the top of a TRX push-up, intensifying the focus on the chest, shoulders, and scapular muscles. Ideal for those looking to enhance push-up depth and shoulder stability.

  49. 59. Handstand Push Up

    Photo of Handstand Push Up being performed
    91,025 SETS LOGGED
    26.1 mSCORE

    An advanced bodyweight exercise that targets the shoulders, arms, and core, performed in a handstand position against a wall for support. This variation challenges the upper body and core strength, balance, and control by pushing the body upwards while inverted. Ideal for individuals looking to increase shoulder strength, upper body muscle mass, and improve balance and proprioception. It requires significant strength, stability, and technique, making it suitable for advanced practitioners seeking a challenging upper body workout.

    • Advanced
  50. 60. Mini Loop Band Overhead Fly

    Photo of Mini Loop Band Overhead Fly being performed
    195,991 SETS LOGGED
    25.4 mSCORE

    An isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.

  51. 61. TRX Y Deltoid Fly

    Photo of TRX Y Deltoid Fly being performed
    63,808 SETS LOGGED
    24.1 mSCORE

    Targeting the posterior deltoids and upper back, the TRX Y Deltoid Fly improves shoulder stability and posture. The Y formation challenges the muscles in a manner different from traditional flies, providing unique benefits for shoulder health and enhancing upper body strength.

  52. 62. Loop Band Shoulder External Rotation

    Photo of Loop Band Shoulder External Rotation being performed
    58,780 SETS LOGGED
    22.4 mSCORE

    Focusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.

  53. 63. TRX T Deltoid Fly

    Photo of TRX T Deltoid Fly being performed
    94,407 SETS LOGGED
    19.3 mSCORE

    The TRX T Deltoid Fly isolates the deltoid muscles, with a particular focus on the lateral and posterior heads. This exercise is effective for improving shoulder stability and range of motion, offering unique benefits for shoulder health and posture correction compared to traditional deltoid exercises.

  54. 64. Handle Band Forward Raise

    Photo of Handle Band Forward Raise being performed
    207,245 SETS LOGGED
    18.5 mSCORE

    Handle Band Forward Raise is a variation on the more standard Front Raise. Similar to the Front Raise, this is an isolation exercise that primarily targets your shoulders. The use of a handle band allows for increasing resistance as you progress through the movement. In addition it can help prevent cheating by swaying or utilizing your lower body to help raise the weight.

  55. 65. Handle Band Upright Row

    Photo of Handle Band Upright Row being performed
    195,449 SETS LOGGED
    18 mSCORE

    Focusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.

  56. 66. Loop Band Shoulder Internal Rotation at 90°

    Photo of Loop Band Shoulder Internal Rotation at 90° being performed
    33,922 SETS LOGGED
    16.3 mSCORE

    Optimizing the rotator cuff's strength at a functional angle, this exercise focuses on internal rotation with the arm at a 90-degree angle. The loop band allows for controlled resistance, aiding in the development of shoulder stability and strength, which is essential for both daily activities and athletic performance.

  57. 67. Single Arm Bottoms-up Kettlebell Press

    Photo of Single Arm Bottoms-up Kettlebell Press being performed
    51,016 SETS LOGGED
    15.9 mSCORE

    This exercise is a unilateral variation on the standard shoulder press. By using a single kettlebell you can more easily identify and address imbalances between sides. In addition, by holding the kettlebell in a bottoms-up position, you add instability to the movement which can improve muscle activation.

  58. 68. Handle Band Lateral Raise

    Photo of Handle Band Lateral Raise being performed
    205,191 SETS LOGGED
    15 mSCORE

    This exercise isolates the shoulder's lateral deltoids, utilizing a handle band for resistance. It enhances shoulder width and strength, providing a more joint-friendly option than dumbbells, with the added benefit of adjustable resistance.

  59. 69. Cable Shoulder Internal Rotation at 90°

    Photo of Cable Shoulder Internal Rotation at 90° being performed
    42,345 SETS LOGGED
    10.7 mSCORE

    Strengthens the internal rotator muscles of the shoulder, crucial for balanced shoulder health and performance. Performed at a 90-degree angle, it complements the external rotation exercise for comprehensive rotator cuff conditioning.

  60. 70. Forward Arm Circle

    Photo of Forward Arm Circle being performed
    887,884 SETS LOGGED
    10.4 mSCORE

    Forward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Backward Arm Circle.

    • Beginner
  61. 71. Handstand Hold

    Photo of Handstand Hold being performed
    220,288 SETS LOGGED
    10.2 mSCORE

    Handstand Hold is an isometric movement (the muscle is under tension, but not moving) that primarily targets your shoulders. This is a great exercise for building strength and stability in your shoulders, as well as your sense of balance and coordination in a position that you likely won’t experience often.

    • Intermediate
  62. 72. Kipping Handstand Push Up

    Photo of Kipping Handstand Push Up being performed
    27,937 SETS LOGGED
    10 mSCORE

    Kipping Handstand Push Up is a variation of Handstand Push Up. Similar to Handstand Push Up, this is a compound, bodyweight exercise that primarily targets your shoulders. By adding a kick with your legs, you can make this exercise easier by using the force and momentum in your legs to help you perform the exercise.

    • Advanced
  63. 73. Battle Ropes Outside Spiral

    Photo of Battle Ropes Outside Spiral being performed
    8,031 SETS LOGGED
    9.3 mSCORE

    Battle Ropes Outside Spiral is a variation on the more standard Battle Ropes. Like the standard Battle Ropes this exercise is a highly intense compound movement that targets muscles throughout your shoulders, arms, and core. By performing the same movement with both sides simultaneously, you can get more explosiveness out of the movement. The movement itself is a bit different as well. The outside spiral can help shift what muscles, specifically in the shoulder, that you’re recruiting.

    • Intermediate
    • Battle Ropes
  64. 74. Kettlebell Turkish Get Up

    Photo of Kettlebell Turkish Get Up being performed
    14,283 SETS LOGGED
    8.5 mSCORE

    A complex full-body exercise focusing on mobility, stability, and strength. This exercise targets multiple muscle groups, including the shoulders, core, and legs. This is a great exercise for anyone looking to build functional strength, as well as mobility.

  65. 75. Landmine Press and Catch

    Photo of Landmine Press and Catch being performed
    9,191 SETS LOGGED
    7.8 mSCORE

    Landmine Press and Catch is a variation on the Landmine Press. Similar to the Landmine Press, this is a compound exercise that primarily targets your shoulders. By raising the weight with one side at a time, you add more instability to the movement, as well as ensure that you aren’t compensating for any discrepancies in strength between sides.

  66. 76. Single Arm Overhead Press

    Photo of Single Arm Overhead Press being performed
    282,803 SETS LOGGED
    6.1 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, the exercise becomes less stable, which can lead to further recruitment of smaller stabilizing muscles in the shoulder. Standing while pressing the weight overhead forces you to recruit your core for stability, as well as making the exercise more inline with developing functional strength.

  67. 77. Cable Shoulder External Rotation at 90°

    Photo of Cable Shoulder External Rotation at 90° being performed
    66,622 SETS LOGGED
    5.9 mSCORE

    This variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.

  68. 78. Mini Loop Band Alternating Lateral Shoulder Raise

    Photo of Mini Loop Band Alternating Lateral Shoulder Raise being performed
    78,921 SETS LOGGED
    4.6 mSCORE

    This exercise isolates the shoulder muscles, with the mini loop band adding resistance for increased strength and muscle definition. Alternating arms increases core engagement and stability, providing a balanced workout that surpasses the effectiveness of simultaneous lateral raises.

  69. 79. Backward Arm Circle

    Photo of Backward Arm Circle being performed
    966,919 SETS LOGGED
    4.1 mSCORE

    Backward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.

    • Beginner