Best Beginner Shoulders Workouts
About
This focused workout features foundational beginner exercises designed to effectively train the shoulder muscles.
Beginner routines incorporate simplified movements using approachable equipment to ensure proper form and minimize the risk of injury, with an emphasis on gradual skill development for participants with less than one year of experience.
Shoulder exercises in this program target the deltoids, the primary muscles governing shoulder mobility, using techniques such as overhead presses and straight arm raises to enhance strength and support functional upper body motions.
Even with reduced weights tailored for learning, this workout provides a captivating challenge suitable for individuals adjusting intensities to personal capabilities.
Workout 1
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbs
Dumbbell Shoulder Raise
110reps15lbs210reps15lbs310reps15lbs
Dumbbell Back Fly
18reps10lbs28reps10lbs38reps10lbs
Cable Lateral Raise
110reps20lbs210reps20lbs310reps20lbs
Dumbbell Shoulder Press
110reps20lbs210reps20lbs
Cable Rear Delt Fly
110reps20lbs210reps20lbs
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Generate My PlanWorkout 2
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbsDumbbell Shoulder Raise
110reps15lbs210reps15lbs310reps15lbs
Cable Shoulder Press
18reps25lbs28reps25lbs38reps25lbs
Freemotion Shoulder Press
110reps35lbs210reps35lbs310reps35lbs
Hammerstrength Shoulder Press
110reps35lbs210reps35lbs
Kettlebell Upright Row
110reps17.5lbs210reps17.5lbs
Workout 3
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbsDumbbell Shoulder Raise
110reps15lbs210reps15lbs310reps15lbs
Machine Lateral Raise
18reps40lbs28reps40lbs38reps40lbs
Machine Shoulder Press
110reps30lbs210reps30lbs310reps30lbs
Smith Machine One-Arm Upright Row
110reps17.5lbs210reps17.5lbs
Smith Machine Overhead Shoulder Press
110reps35lbs210reps35lbs
The 15 Best Beginner Shoulders Exercises
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Back Fly
SETS LOGGED1,248,270Shoulders Strength97 mScoreShoulders
Dumbbells
Incline BenchThe Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.
How to do it
The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs2. Cable Lateral Raise
SETS LOGGED1,978,112Shoulders Strength97 mScoreShoulders
Hi-Lo Pulley CableThe Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.
How to do it
The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. Dumbbell Front Raise
SETS LOGGED5,823,163Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
How to do it
The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs4. Dumbbell Shoulder Press
SETS LOGGED6,772,064Shoulders Strength99 mScoreShouldersDumbbells
Flat BenchThe Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
How to do it
The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Dumbbell Shoulder Raise
SETS LOGGED3,935,648Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
How to do it
The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. Cable Rear Delt Fly
SETS LOGGED645,918Shoulders Strength82 mScoreShoulders
Crossover CableThe Cable Rear Delt Fly targets the rear shoulders to improve your shoulder balance and posture. Using a cable machine allows for better muscle activation with constant tension. This exercise also strengthens the upper back and helps correct shoulder imbalances.
How to do it
The Cable Rear Delt Fly targets the rear shoulders to improve your shoulder balance and posture. Using a cable machine allows for better muscle activation with constant tension. This exercise also strengthens the upper back and helps correct shoulder imbalances.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs7. Cable Shoulder Press
SETS LOGGED164,564Shoulders Strength77 mScoreShouldersCrossover CableThe Cable Shoulder Press is an exercise that strengthens your shoulder muscles, especially the front and middle parts. Using cables keeps tension on the muscles, improving stability and control during the movement.
How to do it
The Cable Shoulder Press is an exercise that strengthens your shoulder muscles, especially the front and middle parts. Using cables keeps tension on the muscles, improving stability and control during the movement.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs8. Freemotion Shoulder Press
SETS LOGGED95,615Shoulders Strength82 mScoreShoulders
Freemotion Machine (all forms)The Freemotion Shoulder Press is a beginner-friendly exercise that targets your shoulder muscles. Using a Freemotion machine helps you maintain stability, making it easier to control your movements and focus on your form.
How to do it
The Freemotion Shoulder Press is a beginner-friendly exercise that targets your shoulder muscles. Using a Freemotion machine helps you maintain stability, making it easier to control your movements and focus on your form.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs9. Hammerstrength Shoulder Press
SETS LOGGED662,175Shoulders Strength91 mScoreShoulders
Hammerstrength (Leverage) Machine (all forms)The Hammerstrength Shoulder Press is a machine exercise that targets your shoulder muscles. It provides stability, allowing you to focus on pushing the weights without worrying about balance.
How to do it
The Hammerstrength Shoulder Press is a machine exercise that targets your shoulder muscles. It provides stability, allowing you to focus on pushing the weights without worrying about balance.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs10. Kettlebell Upright Row
SETS LOGGED749,947Shoulders Strength95 mScoreShoulders
KettlebellsThe Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.
How to do it
The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs11. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs12. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs13. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShoulders
Smith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs14. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs15. TRX T Deltoid Fly
SETS LOGGED102,507Shoulders Strength50 mScoreShoulders
TRXThe TRX T Deltoid Fly targets the deltoid muscles, especially those in the shoulders, helping to enhance shoulder stability and flexibility. This exercise supports better shoulder health and may improve posture compared to regular shoulder exercises.
How to do it
The TRX T Deltoid Fly targets the deltoid muscles, especially those in the shoulders, helping to enhance shoulder stability and flexibility. This exercise supports better shoulder health and may improve posture compared to regular shoulder exercises.
Sets, Reps, Weight18reps28reps38reps
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