Shoulder Exercises: Complete List with Form
Presses, raises and rear delt work — all three heads covered.
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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