The 111 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. Dumbbell Shoulder Press

    Photo of Dumbbell Shoulder Press being performed
    6,333,777 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.

  2. 2. Dumbbell Front Raise

    Photo of Dumbbell Front Raise being performed
    5,518,356 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.

  3. 3. Dumbbell Shoulder Raise

    Photo of Dumbbell Shoulder Raise being performed
    3,717,990 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.

  4. 4. Cable Lateral Raise

    Photo of Cable Lateral Raise being performed
    1,832,239 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.

  5. 5. Dumbbell Rear Delt Raise

    Photo of Dumbbell Rear Delt Raise being performed
    4,077,204 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).

  6. 6. Dumbbell Lateral Raise

    Photo of Dumbbell Lateral Raise being performed
    1,652,431 SETS LOGGED97.4 mSCORE

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

  7. 7. Dumbbell Back Fly

    Photo of Dumbbell Back Fly being performed
    1,182,018 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.

  8. 8. Barbell Shoulder Press

    Photo of Barbell Shoulder Press being performed
    3,139,864 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.

  9. 9. Arnold Dumbbell Press

    Photo of Arnold Dumbbell Press being performed
    2,187,112 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.

  10. 10. Cable Face Pull

    Photo of Cable Face Pull being performed
    2,003,349 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.

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  1. 11. Kettlebell Turkish Get Up

    Photo of Kettlebell Turkish Get Up being performed
    14,982 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.

  2. 12. Kettlebell Upright Row

    Photo of Kettlebell Upright Row being performed
    711,851 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.

  3. 13. Front Rack Stretch

    Photo of Front Rack Stretch being performed
    9,145 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.

  4. 14. Seated Barbell Shoulder Press

    Photo of Seated Barbell Shoulder Press being performed
    782,933 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.

  5. 15. Loop Band Seated Shoulder Press

    Photo of Loop Band Seated Shoulder Press being performed
    34,761 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.

  6. 16. Machine Shoulder Press

    Photo of Machine Shoulder Press being performed
    1,110,116 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

    Photo of Elbows Out Bent Over Dumbbell Row being performed
    301,433 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.

  8. 18. Machine Lateral Raise

    Photo of Machine Lateral Raise being performed
    519,618 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

    Photo of Standing Dumbbell Shoulder Press being performed
    856,597 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.

  10. 20. Loop Band Underhand Front Raise

    Photo of Loop Band Underhand Front Raise being performed
    15,346 SETS LOGGED92.1 mSCORE

    Loop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.

  11. 21. Hammerstrength Shoulder Press

    Photo of Hammerstrength Shoulder Press being performed
    616,884 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
    • Hammerstrength (Leverage) Machine (all forms)
  12. 22. Dumbbell Lateral Raise To Front Raise

    Photo of Dumbbell Lateral Raise To Front Raise being performed
    153,756 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.

  13. 23. Single Arm Bottoms-up Kettlebell Press

    Photo of Single Arm Bottoms-up Kettlebell Press being performed
    56,669 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.

  14. 24. Shoulder Squeeze

    Photo of Shoulder Squeeze being performed
    289,145 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

    Photo of Kettlebell Halo being performed
    154,954 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.

  16. 26. Seated Dumbbell Front Press

    Photo of Seated Dumbbell Front Press being performed
    39,167 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.

  17. 27. Mini Loop Band Alternating Lateral Shoulder Raise

    Photo of Mini Loop Band Alternating Lateral Shoulder Raise being performed
    81,814 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.

  18. 28. Battle Ropes

    Photo of Battle Ropes being performed
    175,901 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

    Photo of Smith Machine One-Arm Upright Row being performed
    82,651 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

    Photo of Dumbbell Standing Front Press being performed
    104,766 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.

  21. 31. Landmine Press

    Photo of Landmine Press being performed
    197,885 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.

  22. 32. Push Press

    Photo of Push Press being performed
    922,681 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.

  23. 33. Barbell Front Raise

    Photo of Barbell Front Raise being performed
    213,394 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.

  24. 34. Mini Loop Band Lateral Shoulder Raise

    Photo of Mini Loop Band Lateral Shoulder Raise being performed
    98,194 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.

  25. 35. Side Laterals to Front Raise

    Photo of Side Laterals to Front Raise being performed
    808,189 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.

  26. 36. TRX Hammer Pull

    Photo of TRX Hammer Pull being performed
    35,110 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.

  27. 37. Mini Loop Band Scapular Retraction

    Photo of Mini Loop Band Scapular Retraction being performed
    48,076 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.

  28. 38. Bent Over Shoulder Stretch

    Photo of Bent Over Shoulder Stretch being performed
    47,894 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

    Photo of Muscle Clean being performed
    28,045 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.

  30. 40. Standing Single Arm Dumbbell Shoulder Press

    Photo of Standing Single Arm Dumbbell Shoulder Press being performed
    111,056 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.

  31. 41. Cable Front Raise

    Photo of Cable Front Raise being performed
    152,011 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.

  32. 42. Dumbbell Standing Single Arm Front Press

    Photo of Dumbbell Standing Single Arm Front Press being performed
    69,767 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.

  33. 43. Mini Loop Band Reverse Fly

    Photo of Mini Loop Band Reverse Fly being performed
    75,867 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.

  34. 44. Iron Cross

    Photo of Iron Cross being performed
    556,623 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.

  35. 45. Landmine Press and Catch

    Photo of Landmine Press and Catch being performed
    10,010 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.

  36. 46. Dumbbell Hanging Lateral Raise

    Photo of Dumbbell Hanging Lateral Raise being performed
    121,613 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.

  37. 47. Kettlebell Snatch

    Photo of Kettlebell Snatch being performed
    48,922 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.

  38. 48. Cable Shoulder Internal Rotation

    Photo of Cable Shoulder Internal Rotation being performed
    109,721 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.

  39. 49. Kettlebell Overhead Press

    Photo of Kettlebell Overhead Press being performed
    175,412 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.

  40. 50. Mini Loop Band Overhead Fly

    Photo of Mini Loop Band Overhead Fly being performed
    204,495 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.

  41. 51. Handle Band Forward Raise

    Photo of Handle Band Forward Raise being performed
    214,368 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.

  42. 52. Single Arm Overhead Press

    Photo of Single Arm Overhead Press being performed
    290,961 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.

  43. 53. Seated Dumbbell Rear Delt Raise

    Photo of Seated Dumbbell Rear Delt Raise being performed
    700,602 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.

  44. 54. Front Plate Raise

    Photo of Front Plate Raise being performed
    1,245,341 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.

  45. 55. Dumbbell Cuban Shoulder Rotations

    Photo of Dumbbell Cuban Shoulder Rotations being performed
    74,532 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.

  46. 56. Cable Rear Delt Fly

    Photo of Cable Rear Delt Fly being performed
    604,473 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.

  47. 57. Freemotion Shoulder Press

    Photo of Freemotion Shoulder Press being performed
    90,760 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

    Photo of Single Arm Kettlebell Shoulder Press being performed
    32,970 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.

  49. 59. Handstand Walk

    Photo of Handstand Walk being performed
    7,110 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

    Photo of Machine Reverse Fly being performed
    309,324 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

    Photo of Dumbbell Seated Single Arm Shoulder Press being performed
    41,763 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.

  52. 62. Behind the Back Cable Lateral Raise

    Photo of Behind the Back Cable Lateral Raise being performed
    150,103 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.

  53. 63. Partner Wheelbarrow Walk

    Photo of Partner Wheelbarrow Walk being performed
    81 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

    Photo of Loop Band Single Arm Archer Pull being performed
    9,672 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.

  55. 65. Seated Single Arm Dumbbell Front Press

    Photo of Seated Single Arm Dumbbell Front Press being performed
    18,549 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.

  56. 66. Handle Band Shoulder Press

    Photo of Handle Band Shoulder Press being performed
    177,366 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.

  57. 67. Behind the Neck Push Press

    Photo of Behind the Neck Push Press being performed
    79,650 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.

  58. 68. Battle Ropes Lateral Whip

    Photo of Battle Ropes Lateral Whip being performed
    10,083 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

    Photo of TRX Push Up Plus being performed
    8,297 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.

  60. 70. Smith Machine Overhead Shoulder Press

    Photo of Smith Machine Overhead Shoulder Press being performed
    300,448 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°

    Photo of Loop Band Shoulder Internal Rotation at 90° being performed
    34,746 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.

  62. 72. Cable Shoulder Press

    Photo of Cable Shoulder Press being performed
    156,145 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.

  63. 73. Handle Band Upright Row

    Photo of Handle Band Upright Row being performed
    202,182 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.

  64. 74. Kettlebell Thruster

    Photo of Kettlebell Thruster being performed
    73,216 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.

  65. 75. Handle Band Lateral Raise

    Photo of Handle Band Lateral Raise being performed
    212,709 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.

  66. 76. Underhand Rear Delt Raise

    Photo of Underhand Rear Delt Raise being performed
    88,740 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.

  67. 77. Backward Arm Circle

    Photo of Backward Arm Circle being performed
    1,011,368 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°

    Photo of Cable Shoulder Internal Rotation at 90° being performed
    44,698 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.

  69. 79. Dumbbell Punches

    Photo of Dumbbell Punches being performed
    34,440 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.

  70. 80. Loop Band Face Pull

    Photo of Loop Band Face Pull being performed
    62,280 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.

  71. 81. Turkish Get Up

    Photo of Turkish Get Up being performed
    89,842 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.

  72. 82. Loop Band High Pull

    Photo of Loop Band High Pull being performed
    37,917 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.

  73. 83. Partner Handstand

    Photo of Partner Handstand being performed
    122 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

    Photo of Wall Shoulder Stretch being performed
    39,988 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

    Photo of Loop Band Shoulder Internal Rotation being performed
    21,565 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.

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

    Photo of Loop Band Shoulder External Rotation at 90° being performed
    41,725 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.

  77. 87. Forward Arm Circle

    Photo of Forward Arm Circle being performed
    928,958 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

    Photo of Cable Shoulder External Rotation being performed
    187,931 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.

  79. 89. Dumbbell Underhand Front Raise

    Photo of Dumbbell Underhand Front Raise being performed
    199,330 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.

  80. 90. Cross-body Arm Stretch

    Photo of Cross-body Arm Stretch being performed
    727,797 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

    Photo of Battle Ropes Outside Slam being performed
    10,893 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°

    Photo of Cable Shoulder External Rotation at 90° being performed
    70,740 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.

  83. 93. Kipping Handstand Push Up

    Photo of Kipping Handstand Push Up being performed
    29,245 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

    Photo of Battle Ropes Outside Spiral being performed
    8,618 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

    Photo of TRX Y Deltoid Fly being performed
    66,618 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.

  86. 96. Kettlebell Jerk

    Photo of Kettlebell Jerk being performed
    78,591 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.

  87. 97. Standing Arnold Press

    Photo of Standing Arnold Press being performed
    304,181 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.

  88. 98. Single Arm Landmine Press

    Photo of Single Arm Landmine Press being performed
    136,955 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.

  89. 99. PVC Around the World

    Photo of PVC Around the World being performed
    55,489 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

    Photo of Handstand Push Up being performed
    94,564 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

    Photo of Handstand Hold being performed
    228,448 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

    Photo of Wall Slide Stretch being performed
    878,393 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

    Photo of Loop Band Overhead Shoulder Stretch being performed
    35,547 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.

  94. 104. PVC Shoulder Flexion

    Photo of PVC Shoulder Flexion being performed
    14,170 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

    Photo of Reach Behind and Open being performed
    627,652 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

    Photo of Pike Push Up being performed
    908,481 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

    Photo of TRX W Deltoid Fly being performed
    75,617 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.

  98. 108. PVC Shoulder External Rotation

    Photo of PVC Shoulder External Rotation being performed
    108,771 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

    Photo of Overhead PVC Shoulder Stretch being performed
    245,411 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

    Photo of Loop Band Shoulder External Rotation being performed
    61,766 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.

  101. 111. TRX T Deltoid Fly

    Photo of TRX T Deltoid Fly being performed
    98,500 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.