Shoulder Exercises: Complete List with Form
Presses, raises and rear delt work. All three heads of the shoulder are covered here, each movement carrying an animated form guide that shows the muscles worked, the setup, the execution and the mistakes that cost people progress. Three to six of them in a session is plenty. Pressing already trains the front, so the side and the rear are usually where the gap is.
41 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerPush-UpChest, Shoulders, Triceps, Core · None→02BeginnerDumbbell Bench PressChest, Shoulders, Triceps · Dumbbells + Bench→03IntermediateOverhead PressShoulders, Triceps, Core · Barbell or Dumbbells→04BeginnerPlankCore, Shoulders · None→05IntermediateBarbell Bench PressChest, Shoulders, Triceps · Barbell + Bench→06IntermediateIncline Dumbbell PressUpper Chest, Shoulders · Dumbbells + Incline Bench→07AdvancedDipsChest, Triceps, Shoulders · Parallel Bars→08BeginnerLateral RaiseSide Delts · Dumbbells→09BeginnerFront RaiseFront Delts · Dumbbells or Plate→10IntermediateBarbell RowBack, Lats, Rear Delts · Barbell→11BeginnerFace PullRear Delts, Upper Back · Cable + Rope→12BeginnerRear Delt FlyRear Delts, Upper Back · Dumbbells→13IntermediateIncline Barbell PressUpper Chest, Shoulders, Triceps · Barbell + Incline Bench→14BeginnerDecline Push-UpUpper Chest, Shoulders · Bench or Step→15IntermediateDeficit Push-UpChest, Shoulders, Triceps · Two Plates or Blocks→16IntermediateArnold PressShoulders (All Heads) · Dumbbells→17BeginnerSeated Dumbbell Shoulder PressShoulders, Triceps · Dumbbells + Bench→18BeginnerMachine Shoulder PressShoulders, Triceps · Shoulder Press Machine→19IntermediateCable Lateral RaiseSide Delts · Cable Machine→20IntermediateUpright Row (Wide Grip)Side Delts, Traps · Barbell or Dumbbells→21BeginnerLandmine PressShoulders, Upper Chest, Core · Barbell + Landmine/Corner→22AdvancedPendlay RowBack, Lats, Rear Delts · Barbell→23BeginnerChest-Supported RowBack, Lats, Rear Delts · Incline Bench + Dumbbells→24AdvancedRenegade RowBack, Core, Shoulders · Dumbbells→25IntermediateClose-Grip Bench PressTriceps, Chest, Shoulders · Barbell + bench→26BeginnerChest-Supported Y-RaiseRear Delts, Lower Traps · Incline bench + dumbbells→27IntermediateCable Rear Delt FlyRear Delts · Cable crossover→28AdvancedSeal RowBack, Rear Delts · Bench + barbell→29AdvancedAb Wheel RolloutAbs, Lats, Shoulders · Ab wheel→30IntermediateIncline Cable FlyChest, Shoulders · Cable crossover + incline bench→31BeginnerBent-Over Lateral RaiseRear Delts, Traps · Dumbbells→32AdvancedCuban PressRotator Cuff, Shoulders · Dumbbells→33AdvancedZ-PressShoulders, Core · Barbell or dumbbells→34IntermediateHalf-Kneeling PressShoulders, Core · Dumbbell or kettlebell→35IntermediatePike Push-UpShoulders, Triceps · Bodyweight→36IntermediateSingle-Arm Landmine PressShoulders, Chest, Core · Landmine + barbell→37BeginnerBand Pull-ApartRear Delts, Upper Back · Resistance band→38BeginnerDead HangGrip, Lats, Shoulders · Pull-up bar→39AdvancedTurkish Get-UpFull Body, Shoulders, Core · Kettlebell→40IntermediateCable Upright RowTraps, Shoulders · Cable + rope→41BeginnerWall SlidesShoulders, Upper Back · Wall→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern (a push, a pull, a squat, a hinge) before adding isolation work. That covers the body with the fewest exercises.
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