Shoulder exercises
154 shoulders exercises, each with step-by-step instructions, the muscles worked and alternatives. The most used ones first, then everything by equipment.
Most used
- Dumbbell Shoulder Press
- Lateral Raise
- Overhead Press
- Seated Barbell Overhead Press
- Bent Over Lateral Raise
- Dumbbell Military Press
- Overhead Lateral Raise
- Partial Lateral Raise
Dumbbell (46)
- Dumbbell Shoulder Press
- Lateral Raise
- Bent Over Lateral Raise
- Dumbbell Military Press
- Overhead Lateral Raise
- Partial Lateral Raise
- Prone Lateral Raise
- Seated Dumbbell Overhead Press
- Seated Lateral Raise
- Single Arm Overhead Press
- Arnold Press
- Cuban Press
- Dumbbell Front Raise
- Dumbbell Push Press
- Dumbbell Rear Delt Row
- Dumbbell Upright Row
- Dumbbell W Press
- Incline Dumbbell Front Raise
- Incline Rear Delt Fly
- Lu Raise
- Lying Rear Delt Fly
- Prone I Raise
- Prone T Raise
- Prone Trap Raise
- Prone Y Raise
- Rear Delt Fly
- Scaption
- Seated Rear Delt Fly
- Side Lying External Rotation
- Standing Y Raise
- YTW Raise
- Alternating Dumbbell Press
- Alternating Front Raise
- Bus Driver
- Chest Supported Rear Delt Fly
- Chest Supported Y Raise
- Dumbbell Y Raise
- Dumbbell Z Press
- Half Kneeling Press
- Incline Side Lying Lateral Raise
- Lean In Dumbbell Lateral Raise
- Powell Raise
- Prone W Raise
- Rear Delt Swing
- Single Arm Dumbbell Lateral Raise
- Single Arm Dumbbell Shoulder Press
Cable (31)
- Behind the Back Cable Lateral Raise
- Cable Lateral Raise
- Double Cable Lateral Raise
- Lean Away Cable Lateral Raise
- Cable Front Raise
- Cable Front Raise Rope
- Cable Internal Rotation
- Cable Rear Delt Fly
- Cable Upright Row
- Cable Upright Row Wide
- Cable W Raise
- Cable Y Raise
- External Rotation Cable
- Reverse Cable Crossover
- Bent Over Cable Rear Delt Fly
- Cable Front Raise (Bar)
- Cable Lateral Raise (Cuff)
- Cable Lateral Raise (No Attachment)
- Cable Rear Delt Fly (Cuff)
- Cable Rear Delt Row
- Cable Y Raise Single Arm
- Cross Body Cable Lateral Raise
- Egyptian Lateral Raise
- Incline Bench Cable Lateral Raise
- Incline Bench Cuffed Cable Lateral Raise
- Kneeling Face Pull
- Seated Cable Lateral Raise
- Seated Face Pull
- Single Arm Cable Front Raise
- Single Arm Cable Rear Delt Fly
- Single Arm Face Pull
Bodyweight (19)
- Handstand Push Up
- Pike Push Up
- Handstand Hold
- Wall Slide
- Arm Circle
- Behind the Back Shoulder Stretch
- Cross Body Shoulder Stretch
- Floor Slide
- Handstand Walk
- Overhead Tricep Stretch
- Posterior Shoulder Stretch on Wall
- Puppy Pose
- Scapular Push Up
- Scapular Wall Slide
- Shoulder CARs
- Shoulder Rolls
- Sleeper Stretch
- Thread the Needle
- Wall Angel
Barbell (15)
- Overhead Press
- Seated Barbell Overhead Press
- Axle Bar Press
- Barbell Behind Neck Press
- Barbell Front Raise
- Bradford Press
- Log Press
- Power Jerk
- Push Jerk
- Push Press
- Snatch Balance
- Split Jerk
- Upright Row
- Z Press
- Barbell Z Press
Machine (12)
- Hammer Strength Shoulder Press
- Machine Lateral Raise
- Machine Overhead Press Seated
- Machine Shoulder Press
- Reverse Pec Deck
- Viking Press
- Machine Shoulder Press (Neutral Grip)
- Machine Upright Row
- Single Arm Machine Lateral Raise
- Single Arm Machine Shoulder Press
- Single Arm Reverse Pec Deck
- Standing Machine Lateral Raise
Resistance band (11)
- Band Face Pull
- Band Lateral Raise
- Band Shoulder Press
- Band External Rotation
- Band Internal Rotation
- Band Rear Delt Fly
- Resistance Band Front Raise
- Resistance Band Upright Row
- Band Dislocate
- Band Overhead Shoulder Stretch
- Band Shoulder Stretch
Kettlebell (6)
- Kettlebell Lateral Raise
- Kettlebell Double Press
- Kettlebell Halo
- Kettlebell Press
- Kettlebell Push Press
- Kettlebell Windmill
Smith machine (5)
- Smith Machine Overhead Press
- Single Arm Smith Machine Press
- Smith Machine Behind the Neck Press
- Smith Machine Seated Shoulder Press
- Smith Machine Upright Row
TRX (3)
Landmine (2)
Other equipment (2)
Weight plate (1)
EZ bar (1)
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