Shoulder exercises

Also called Deltoids (delts)

Shoulder exercises for all three parts of the deltoid, from presses and lateral raises to rear-delt moves, with clear form steps.

4 exercises that target this muscle

Front

Back

Shoulders

Showing 18 of 18 exercises

Dumbbell Shoulder PressThe dumbbell shoulder press pushes weights overhead to work the front and middle of your shoulders, along with your triceps and upper traps.DumbbellsBeginner
Dumbbell Lateral RaiseA lateral raise lifts light dumbbells out to your sides to isolate the middle of your shoulder, the part that gives the shoulders their width.DumbbellsBeginner
Band Pull-ApartA band pull-apart stretches a resistance band across your chest to work the rear shoulders and the muscles between your shoulder blades.Resistance bandBeginner
Pike Push-UpA pike push-up is a push-up with your hips raised high, which shifts the work from your chest to your shoulders and triceps, with no equipment needed.No equipmentIntermediate

Other exercises that also work this muscle

What do the shoulder muscles do?

The deltoid caps the shoulder and has three parts. The front part lifts your arm forward, the middle part lifts it out to the side, and the rear part pulls it back. Underneath, the small rotator cuff muscles keep the ball of the joint centred in its socket.

How do you train your shoulders?

Overhead presses work the front and middle of the deltoid. Lateral raises isolate the middle. Pulling movements with the arms out wide, like band pull-aparts, train the rear. Most people already press more than they pull, so it is worth giving the rear of the shoulder as much attention as the front.

Exercises for other muscles

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