Shoulders exercises: step-by-step technique

31 exercises for shoulders with short guides: how to do them, common mistakes and alternatives. Equipment: dumbbells, barbell, cable machine, bodyweight, machine, kettlebell, resistance band, and smith machine.

• Dumbbell shoulder pressDumbbells · IntermediateAn overhead press with back support and controlled range.
• Overhead pressBarbell · IntermediateA standing barbell press overhead that builds shoulder and upper-body strength.
• Lateral raiseDumbbells · BeginnerAn isolation lift for the side of the shoulder; use light weights and strict form.
• Rear delt flyDumbbells · BeginnerBent-over raises that train the rear shoulder and upper-back muscles with light dumbbells.
• Face pullCable machine · BeginnerA cable pull toward the face that trains the rear shoulders and upper back, a good balance to pressing.
• Pike push-upBodyweight · IntermediateA push-up with hips high and head moving between the hands, a bodyweight way to train the shoulders.
• Machine shoulder pressMachine · BeginnerA seated overhead press on a guided machine; easier to control than free weights.
• Cable lateral raiseCable machine · IntermediateA one-arm side raise on a low cable that keeps tension on the side shoulder through the whole movement.
• Reverse pec deckMachine · BeginnerA fly machine used facing the pad to train the rear shoulders and upper back.
• Arnold pressDumbbells · IntermediateA seated dumbbell press that rotates from palms-in to palms-forward on the way up.
• Front raiseDumbbells · BeginnerRaise light dumbbells in front of you to train the front shoulders.
• Push pressBarbell · IntermediateAn overhead press that uses a small leg dip and drive to move heavier weight.
• Seated barbell shoulder pressBarbell · IntermediateA supported overhead press that isolates the shoulders without leg drive.
• Barbell upright rowBarbell · IntermediateA vertical pull that works the side delts and upper traps.
• Landmine pressBarbell · BeginnerA diagonal single-arm press with a landmine that is friendly to the shoulder.
• Dumbbell upright rowDumbbells · IntermediatePull dumbbells up along your body to train the side shoulders and upper traps.
• Prone incline Y raiseDumbbells · IntermediateLie face-down on an incline bench and raise light dumbbells in a Y shape for the lower traps and rear shoulders.
• Cuban pressDumbbells · IntermediateA light, controlled upright row, rotate and press that strengthens the rotator cuff and shoulders.
• Dumbbell external rotationDumbbells · BeginnerA small, light rotation that strengthens the rotator cuff and helps keep shoulders healthy.
• Kettlebell overhead pressKettlebell · IntermediateA standing one-arm press with the kettlebell resting on your forearm, building strong, stable shoulders.
• Kettlebell haloKettlebell · BeginnerA circular movement of the kettlebell around your head that mobilises shoulders and trains core stability.
• Cable upright rowCable machine · IntermediateA shoulder and upper-trap pull that keeps constant tension from the cable.
• Cable shrugCable machine · BeginnerA trap shrug with constant cable tension and no gripping problem.
• Cable external rotationCable machine · BeginnerA light rotator cuff exercise that strengthens the small muscles that stabilise the shoulder.
• Cable reverse flyCable machine · BeginnerA rear-delt fly with constant cable tension that also trains the upper back.
• Band pull-apartResistance band · BeginnerA simple band exercise for the rear delts and upper back that helps posture.
• Band face pullResistance band · BeginnerA face pull with a band that trains the rear delts and upper back anywhere.
• Band overhead pressResistance band · BeginnerA shoulder press with a band that is gentle on the joints and easy to set up.
• Smith machine shoulder pressSmith machine · BeginnerA guided overhead press that builds the shoulders with a fixed bar path.
• Machine lateral raiseMachine · BeginnerA seated machine version of the side raise that isolates the side delts.
• Wall handstand push-upBodyweight · AdvancedAn inverted push-up against a wall that builds heavy overhead pressing strength.

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.