The 111 Best Shoulders Exercises

1. 1. Dumbbell Shoulder Press

   

   7,993,508 SETS LOGGED99.4 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.

   • Beginner
   • Dumbbells
   • Flat Bench

2. 2. Dumbbell Front Raise

   

   6,658,201 SETS LOGGED98.7 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.

   • Beginner
   • Dumbbells

3. 3. Dumbbell Shoulder Raise

   

   4,548,625 SETS LOGGED98.3 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.

   • Beginner
   • Dumbbells

4. 4. Cable Lateral Raise

   

   2,405,679 SETS LOGGED97.9 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.

   • Beginner
   • Hi-Lo Pulley Cable

5. 5. Dumbbell Rear Delt Raise

   

   5,008,862 SETS LOGGED97.6 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).

   • Intermediate
   • Dumbbells

6. 6. Dumbbell Lateral Raise

   

   2,049,344 SETS LOGGED97.4 mSCORE

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

   • Beginner
   • Dumbbells

7. 7. Dumbbell Back Fly

   

   1,464,147 SETS LOGGED97 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.

   • Beginner
   • Dumbbells
   • Incline Bench

8. 8. Barbell Shoulder Press

   

   3,789,263 SETS LOGGED96.8 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.

   • Intermediate
   • Barbells

9. 9. Arnold Dumbbell Press

   

   2,556,674 SETS LOGGED96.6 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.

   • Intermediate
   • Dumbbells

10. 10. Cable Face Pull

    

    2,496,755 SETS LOGGED96.1 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.

    • Intermediate
    • Hi-Lo Pulley Cable

1. 11. Kettlebell Turkish Get Up

   

   17,154 SETS LOGGED95.9 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.

   • Intermediate
   • Kettlebells

2. 12. Kettlebell Upright Row

   

   838,077 SETS LOGGED95.7 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.

   • Beginner
   • Kettlebells

3. 13. Front Rack Stretch

   

   9,759 SETS LOGGED95.5 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.

   • Beginner
   • Barbells

4. 14. Seated Barbell Shoulder Press

   

   940,459 SETS LOGGED95.1 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.

   • Intermediate
   • Barbells
   • Incline Bench

5. 15. Loop Band Seated Shoulder Press

   

   43,148 SETS LOGGED94.6 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.

   • Beginner
   • Loop Bands

6. 16. Machine Shoulder Press

   

   1,446,091 SETS LOGGED94.4 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

7. 17. Elbows Out Bent Over Dumbbell Row

   

   336,708 SETS LOGGED94.2 mSCORE

   Elbows Out Bent Over Dumbbell Row is a variation on the more standard Bent Over Row. Like other row variations, this is a compound exercise that primarily targets your back. By keeping your elbows flared out, you can better emphasize muscle activation across a wider area of your back muscles, especially the upper back. This variation's unique arm positioning helps recruit more of your rear deltoids and rhomboids, making it a great complementary exercise.

   • Beginner
   • Dumbbells

8. 18. Machine Lateral Raise

   

   674,058 SETS LOGGED92.9 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

9. 19. Standing Dumbbell Shoulder Press

   

   1,187,515 SETS LOGGED92.3 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.

   • Intermediate
   • Dumbbells

10. 20. Loop Band Underhand Front Raise

    

    19,066 SETS LOGGED92.1 mSCORE

    Loop Band Underhand Front Raise is a variation of the traditional Front Raise. Like the Front Raise, this isolation exercise primarily targets the anterior deltoid (front of the shoulder). Using a loop resistance band provides accommodating resistance, increasing tension as the band stretches throughout the movement and challenging the shoulders most at the top of the range of motion. The underhand grip may also provide a more comfortable wrist and shoulder position for some individuals.

    • Beginner
    • Loop Bands

11. 21. Hammerstrength Shoulder Press

    

    785,601 SETS LOGGED91.9 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
    • Hammer Strength Machine

12. 22. Dumbbell Lateral Raise To Front Raise

    

    280,471 SETS LOGGED91.2 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.

    • Beginner
    • Dumbbells

13. 23. Single Arm Bottoms-up Kettlebell Press

    

    76,433 SETS LOGGED91 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.

    • Intermediate
    • Kettlebells

14. 24. Shoulder Squeeze

    

    353,865 SETS LOGGED90.8 mSCORE

    Shoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.

    • Beginner

15. 25. Kettlebell Halo

    

    190,533 SETS LOGGED90.6 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.

    • Beginner
    • Kettlebells

16. 26. Seated Dumbbell Front Press

    

    68,769 SETS LOGGED90.1 mSCORE

    Seated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.

    • Beginner
    • Dumbbells
    • Incline Bench

17. 27. Mini Loop Band Alternating Lateral Shoulder Raise

    

    91,870 SETS LOGGED89.9 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.

    • Beginner
    • Mini Loop Bands

18. 28. Battle Ropes

    

    197,286 SETS LOGGED89.3 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

19. 29. Smith Machine One-Arm Upright Row

    

    96,144 SETS LOGGED89.1 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

20. 30. Dumbbell Standing Front Press

    

    186,069 SETS LOGGED88.9 mSCORE

    Dumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.

    • Beginner
    • Dumbbells

21. 31. Landmine Press

    

    223,890 SETS LOGGED88.7 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.

    • Beginner
    • Barbells
    • Landmine

22. 32. Push Press

    

    1,115,984 SETS LOGGED88.4 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.

    • Intermediate
    • Barbells

23. 33. Barbell Front Raise

    

    285,698 SETS LOGGED88.2 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.

    • Intermediate
    • Barbells

24. 34. Mini Loop Band Lateral Shoulder Raise

    

    109,488 SETS LOGGED88 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.

    • Beginner
    • Mini Loop Bands

25. 35. Side Laterals to Front Raise

    

    910,015 SETS LOGGED87.8 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.

    • Intermediate
    • Dumbbells

26. 36. TRX Hammer Pull

    

    39,198 SETS LOGGED87.6 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.

    • Beginner
    • TRX

27. 37. Mini Loop Band Scapular Retraction

    

    55,224 SETS LOGGED87.2 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.

    • Beginner
    • Mini Loop Bands

28. 38. Bent Over Shoulder Stretch

    

    90,175 SETS LOGGED86.9 mSCORE

    Bent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.

    • Beginner

29. 39. Muscle Clean

    

    29,731 SETS LOGGED86.7 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.

    • Intermediate
    • Barbells

30. 40. Standing Single Arm Dumbbell Shoulder Press

    

    192,049 SETS LOGGED86.5 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.

    • Beginner
    • Dumbbells

31. 41. Cable Front Raise

    

    243,710 SETS LOGGED86.1 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.

    • Beginner
    • Hi-Lo Pulley Cable

32. 42. Dumbbell Standing Single Arm Front Press

    

    118,921 SETS LOGGED85.9 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.

    • Beginner
    • Dumbbells

33. 43. Mini Loop Band Reverse Fly

    

    87,114 SETS LOGGED85.7 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.

    • Beginner
    • Mini Loop Bands

34. 44. Iron Cross

    

    633,047 SETS LOGGED85.4 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.

    • Intermediate
    • Dumbbells

35. 45. Landmine Press and Catch

    

    12,851 SETS LOGGED85.2 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.

    • Beginner
    • Barbells
    • Landmine

36. 46. Dumbbell Hanging Lateral Raise

    

    146,568 SETS LOGGED85 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.

    • Beginner
    • Dumbbells
    • Hi-Lo Pulley Cable

37. 47. Kettlebell Snatch

    

    55,822 SETS LOGGED84.8 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.

    • Advanced
    • Kettlebells

38. 48. Cable Shoulder Internal Rotation

    

    137,014 SETS LOGGED84.6 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.

    • Beginner
    • Hi-Lo Pulley Cable

39. 49. Kettlebell Overhead Press

    

    200,860 SETS LOGGED84.2 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.

    • Intermediate
    • Kettlebells

40. 50. Mini Loop Band Overhead Fly

    

    232,367 SETS LOGGED83.9 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.

    • Beginner
    • Mini Loop Bands

41. 51. Handle Band Forward Raise

    

    243,600 SETS LOGGED83.7 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.

    • Beginner
    • Handle Bands

42. 52. Single Arm Overhead Press

    

    320,373 SETS LOGGED83.5 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.

    • Intermediate
    • Dumbbells

43. 53. Seated Dumbbell Rear Delt Raise

    

    827,249 SETS LOGGED83.3 mSCORE

    Seated Dumbbell Rear Delt Raise is an isolation exercise that primarily targets the rear deltoids (back of the shoulder). By performing this exercise while seated, you add more stability, preventing body sway to assist with the lift. The use of dumbbells ensures equal load distribution between sides, helping identify and correct strength imbalances, making it excellent for isolated shoulder training.

    • Intermediate
    • Dumbbells
    • Flat Bench

44. 54. Front Plate Raise

    

    1,423,340 SETS LOGGED83.1 mSCORE

    Front Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.

    • Intermediate
    • Plates

45. 55. Dumbbell Cuban Shoulder Rotations

    

    140,207 SETS LOGGED82.9 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.

    • Beginner
    • Dumbbells

46. 56. Cable Rear Delt Fly

    

    761,890 SETS LOGGED82.7 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.

    • Beginner
    • Cable Crossover

47. 57. Freemotion Shoulder Press

    

    106,080 SETS LOGGED82.4 mSCORE

    Freemotion Shoulder Press is a variation on the standard Shoulder Press that utilizes a Freemotion machine. Similar to other Shoulder Press variations, this compound exercise primarily targets the shoulders. The use of the Freemotion machine adds stability to the exercise, allowing for smoother, controlled movements, making it ideal for beginners or those focusing on form and muscle activation.

    • Beginner
    • Freemotion Machine (all forms)

48. 58. Single Arm Kettlebell Shoulder Press

    

    39,003 SETS LOGGED82 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.

    • Intermediate
    • Kettlebells

49. 59. Handstand Walk

    

    7,552 SETS LOGGED81.6 mSCORE

    Handstand Walk is a demanding bodyweight exercise that primarily targets the shoulders, triceps, and core. This compound movement requires balance, coordination, and strong upper body muscles to maintain the handstand position while walking on your hands. It's a great workout for improving functional strength and shoulder stability, as well as enhancing body control and coordination.

    • Advanced

50. 60. Machine Reverse Fly

    

    416,595 SETS LOGGED81.4 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

51. 61. Dumbbell Seated Single Arm Shoulder Press

    

    74,553 SETS LOGGED81.2 mSCORE

    Dumbbell Seated Single Arm 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 one side at a time from a seated position, you add more instability to the movement, which requires additional core engagement for maintaining good posture and form.

    • Beginner
    • Dumbbells
    • Incline Bench

52. 62. Behind the Back Cable Lateral Raise

    

    218,349 SETS LOGGED80.7 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.

    • Beginner
    • Hi-Lo Pulley Cable
    • Rope Cable

53. 63. Partner Wheelbarrow Walk

    

    159 SETS LOGGED80.5 mSCORE

    Partner Wheelbarrow Walk is a compound, bodyweight exercise that primarily targets the shoulders and core. By having one partner hold the other partner’s feet while they walk on their hands, you add an element of balance and coordination. This is a great exercise for building upper body strength and improving teamwork. The partner aspect makes it a fun and challenging addition to any workout.

    • Beginner

54. 64. Loop Band Single Arm Archer Pull

    

    11,598 SETS LOGGED80.1 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.

    • Beginner
    • Loop Bands

55. 65. Seated Single Arm Dumbbell Front Press

    

    31,462 SETS LOGGED79.7 mSCORE

    Seated Single Arm Dumbbell Front Press is a variation of the more standard Shoulder Press. Like other Shoulder Press variations, this compound exercise primarily targets the shoulders. By performing this exercise one side at a time, you add some instability to the movement while preventing compensation for any strength discrepancies between sides. Sitting down adds more stability, allowing for focused exertion.

    • Beginner
    • Dumbbells
    • Incline Bench

56. 66. Handle Band Shoulder Press

    

    202,139 SETS LOGGED79.4 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.

    • Beginner
    • Handle Bands

57. 67. Behind the Neck Push Press

    

    92,683 SETS LOGGED78.4 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.

    • Intermediate
    • Barbells

58. 68. Battle Ropes Lateral Whip

    

    12,248 SETS LOGGED78.2 mSCORE

    Battle Ropes Lateral Whip is a variation on the more standard Battle Ropes. Similar to Battle Ropes, this is a highly intense compound movement that targets muscles throughout your shoulders, arms, and core. By whipping the ropes laterally, you shift the muscle recruitment slightly, emphasizing different parts of the shoulder and core. This is a great way to add variety and target different stabilization muscles.

    • Intermediate
    • Battle Ropes

59. 69. TRX Push Up Plus

    

    8,474 SETS LOGGED77.9 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.

    • Beginner
    • TRX

60. 70. Smith Machine Overhead Shoulder Press

    

    371,257 SETS LOGGED77.7 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

61. 71. Loop Band Shoulder Internal Rotation at 90°

    

    38,009 SETS LOGGED77.5 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.

    • Beginner
    • Loop Bands

62. 72. Cable Shoulder Press

    

    188,730 SETS LOGGED77.3 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.

    • Beginner
    • Cable Crossover

63. 73. Handle Band Upright Row

    

    228,937 SETS LOGGED76.9 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.

    • Beginner
    • Handle Bands

64. 74. Kettlebell Thruster

    

    77,659 SETS LOGGED76.7 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.

    • Intermediate
    • Kettlebells

65. 75. Handle Band Lateral Raise

    

    242,831 SETS LOGGED76.4 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.

    • Beginner
    • Handle Bands

66. 76. Underhand Rear Delt Raise

    

    96,921 SETS LOGGED75.4 mSCORE

    Underhand Rear Delt Raise is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The underhand grip shifts the focus slightly, allowing better muscle activation in the rear delts. This exercise is excellent for rounding out shoulder workouts, preventing imbalances, and improving shoulder stability as well as enhancing posture.

    • Intermediate
    • Dumbbells

67. 77. Backward Arm Circle

    

    1,184,410 SETS LOGGED74.9 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

68. 78. Cable Shoulder Internal Rotation at 90°

    

    53,590 SETS LOGGED74.5 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.

    • Beginner
    • Hi-Lo Pulley Cable

69. 79. Dumbbell Punches

    

    61,470 SETS LOGGED73.9 mSCORE

    Dumbbell Punches are a compound exercise that primarily targets the shoulders and arms. By incorporating dumbbells, you add resistance to the punching motion, which helps to build strength and endurance in your upper body. This exercise is great for improving functional strength, particularly for sports that require quick, explosive arm movements. Additionally, using dumbbells can help to address imbalances between the sides.

    • Beginner
    • Dumbbells

70. 80. Loop Band Face Pull

    

    78,213 SETS LOGGED73.7 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.

    • Beginner
    • Loop Bands

71. 81. Turkish Get Up

    

    106,525 SETS LOGGED73.4 mSCORE

    Turkish Get Up is a complex, compound exercise that improves overall strength and stability throughout the body. This movement primarily targets the shoulders, core, and legs, involving a series of coordinated steps to move from lying to standing while holding a weight overhead. The exercise enhances muscle control, mobility, and balance, making it particularly effective for functional strength and injury prevention.

    • Intermediate
    • Kettlebells

72. 82. Loop Band High Pull

    

    43,599 SETS LOGGED73.2 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.

    • Beginner
    • Loop Bands

73. 83. Partner Handstand

    

    226 SETS LOGGED72.8 mSCORE

    Partner Handstand is a compound, bodyweight exercise that primarily targets the shoulders, triceps, and core. With the assistance of a partner for balance, this exercise becomes more accessible for those still learning handstands. The added support from a partner helps to build confidence and stability while developing strength and balance in your upper body.

    • Intermediate

74. 84. Wall Shoulder Stretch

    

    75,148 SETS LOGGED72.6 mSCORE

    Wall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. This stretch is great for improving shoulder flexibility and range of motion. It’s especially useful for relieving tension and preparing the shoulders for more intense lifting exercises.

    • Beginner

75. 85. Loop Band Shoulder Internal Rotation

    

    35,147 SETS LOGGED72.4 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.

    • Beginner
    • Loop Bands

76. 86. Loop Band Shoulder External Rotation at 90°

    

    47,179 SETS LOGGED71.5 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.

    • Beginner
    • Loop Bands

77. 87. Forward Arm Circle

    

    1,087,684 SETS LOGGED71.3 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

78. 88. Cable Shoulder External Rotation

    

    236,426 SETS LOGGED71.1 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.

    • Beginner
    • Hi-Lo Pulley Cable

79. 89. Dumbbell Underhand Front Raise

    

    221,650 SETS LOGGED70.9 mSCORE

    Dumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.

    • Beginner
    • Dumbbells

80. 90. Cross-body Arm Stretch

    

    896,234 SETS LOGGED69 mSCORE

    Cross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.

    • Beginner

81. 91. Battle Ropes Outside Slam

    

    13,313 SETS LOGGED68.5 mSCORE

    Battle Ropes Outside Slam is a variation on the standard Battle Ropes. This compound, high-intensity exercise primarily targets the shoulders, arms, and core. By slamming the ropes outside your body, you recruit more muscles around your shoulders and core for stabilization. This exercise is excellent for increasing power, cardio, and overall conditioning while adding a dynamic twist to your Battle Ropes routine.

    • Intermediate
    • Battle Ropes

82. 92. Cable Shoulder External Rotation at 90°

    

    86,938 SETS LOGGED68.3 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.

    • Beginner
    • Hi-Lo Pulley Cable

83. 93. Kipping Handstand Push Up

    

    33,979 SETS LOGGED67.9 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

84. 94. Battle Ropes Outside Spiral

    

    10,270 SETS LOGGED66.6 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

85. 95. TRX Y Deltoid Fly

    

    74,823 SETS LOGGED66.4 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.

    • Beginner
    • TRX

86. 96. Kettlebell Jerk

    

    81,723 SETS LOGGED65.7 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.

    • Intermediate
    • Kettlebells

87. 97. Standing Arnold Press

    

    344,852 SETS LOGGED65.5 mSCORE

    Similar to the seated version, the Standing Arnold Press is a compound movement that primarily targets the shoulders. By performing this exercise while standing, you engage additional stabilizing muscles in the core and legs. This makes it a more functional exercise, improving balance and coordination while building strength and muscle mass in the shoulders.

    • Intermediate
    • Dumbbells

88. 98. Single Arm Landmine Press

    

    157,591 SETS LOGGED65.3 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.

    • Beginner
    • Barbells
    • Landmine

89. 99. PVC Around the World

    

    93,008 SETS LOGGED64.9 mSCORE

    PVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.

    • Beginner
    • PVC Pipe

90. 100. Handstand Push Up

    

    108,501 SETS LOGGED64.5 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

91. 101. Handstand Hold

    

    260,318 SETS LOGGED64.2 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

92. 102. Wall Slide Stretch

    

    1,027,166 SETS LOGGED61.7 mSCORE

    Wall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.

    • Beginner

93. 103. Loop Band Overhead Shoulder Stretch

    

    63,215 SETS LOGGED61.5 mSCORE

    Loop Band Overhead Shoulder Stretch is primarily a mobility exercise that targets the shoulders. By using a loop band, you can add gentle resistance to the stretch, which can help improve flexibility and range of motion in your shoulders. This is a great addition to warm-ups or cool-downs, especially for those looking to enhance shoulder health and mobility.

    • Beginner
    • Loop Bands

94. 104. PVC Shoulder Flexion

    

    27,843 SETS LOGGED60.8 mSCORE

    PVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the movement, which helps to improve shoulder mobility and flexibility. The use of a PVC pipe ensures a controlled range of motion, making it an excellent addition for anyone looking to enhance shoulder functionality and prevent injury.

    • Beginner
    • PVC Pipe

95. 105. Reach Behind and Open

    

    725,961 SETS LOGGED58.7 mSCORE

    Reach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.

    • Beginner

96. 106. Pike Push Up

    

    1,034,395 SETS LOGGED58.2 mSCORE

    Pike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.

    • Intermediate

97. 107. TRX W Deltoid Fly

    

    84,496 SETS LOGGED56.5 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.

    • Beginner
    • TRX

98. 108. PVC Shoulder External Rotation

    

    136,438 SETS LOGGED56.3 mSCORE

    PVC Shoulder External Rotation is an isolation exercise that primarily targets the rotator cuff muscles. By using a PVC pipe, you add light resistance and can ensure proper form to improve shoulder mobility and stability. This is a great exercise for improving shoulder health and can be used as a warm-up or rehabilitation exercise to prevent injuries and enhance performance in other upper body movements.

    • Beginner
    • PVC Pipe

99. 109. Overhead PVC Shoulder Stretch

    

    299,775 SETS LOGGED53.3 mSCORE

    This stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.

    • Beginner
    • PVC Pipe

100. 110. Loop Band Shoulder External Rotation

     

     73,768 SETS LOGGED52.9 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.

     • Beginner
     • Loop Bands

101. 111. TRX T Deltoid Fly

     

     112,944 SETS LOGGED50.7 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.

     • Beginner
     • TRX