75 Best Shoulder Exercises of All Time

Best shoulder exercises | Front delt exercises | Middle delt exercises | Rear delt exercises

Shoulder muscles not only provide functional strength to our upper body but also add an aesthetic look to our upper body.

In this article, I’ll share the best shoulder exercises, including my top picks that will help you get the broad, impressive shoulders you’ve always wanted. So, let’s dive in.

My Top Picks for the Best Shoulder Exercises

The Best Shoulder Exercises of All Time

Here’re my top pick five best shoulder exercises:

Best Front Delt Exercises (Anterior Deltoid)

Here’re the best front delt exercises you can do at home, with dumbbells and cable machines.

Seated Front Dumbbell Press

How to do it:

  • Sit with your back straight and hold a pair of dumbbells with an overhand grip, resting it across the upper chest.
  • Inhale and extent the dumbbells straight up.
  • Lower the bar to the starting position and exhale. Repeat.

Primary muscle: Anterior and middle deltoid.

Tip

You can also perform this exercise in a standing position. Avoid excessive curvature on the lower back (i.e., lumber spine).

Barbell Overhead Press

How to do it:

  • Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, resting in front of your shoulder. Keep your back straight, core tight, and look straight in the front.
  • Inhale and extend your arms all the way up toward the ceiling.
  • Lower your arms to the starting position and exhale.

Primary muscle: Anterior and middle deltoid.

Tip

It’s one of the best shoulder exercises you can do to gain mass and strength.[1] Avoid excessive curves on the lower back and move the bar up and down through a straight line.

Alternate Front Arm Raise

How to do it:

  • Stand with your feet slightly apart. Hold the dumbbells with an overhand grip as they rest on the front of your thighs or slightly to the side.
  • Inhale and alternate raising your arms to the front to eye level.
  • Exhale at the end of the movement.

Primary muscle: Anterior deltoid and clavicle head of the pectoralis major (i.e., upper chest).

Tip

Always use a manageable weight. Instead of alternating arms, you can try both hands. This exercise can also be done on a lying facedown position on an incline bench.

Low-Pulley Front Raise (Overhand Grip)

How to do it:

  • Stand with the feet slightly apart, arms next to the body. Grasp the handle with an overhand grip with one hand.
  • Inhale and raise the arm up to eye level.
  • Then slowly lower your arm as you exhale. Repeat and switch arms.

Primary muscle: Anterior deltoid and upper chest.

Tip

You can pause for a few seconds a the top of the movement to feel the burn on your deltoid.

Low-Pulley Front Raise (Neutral Grip)

How to do it:

  • Stand with your legs hip-width apart and your arm by your side, holding the handle with a neutral grip (this exercise is performed with a handle adapted for the neutral grip).
  • Inhale and raise your arm forward up to eye level, and exhale at the end of the raise.
  • Slowly return to the initial position and repeat.

Primary muscle: Anterior deltoid and upper chest.

Tip

It’s an excellent exercise for people with weaker anterior deltoid. The semipronated grip engages the humerus (upper arm bone) in external rotation, which stretches the anterior fibers of the deltoid at the beginning of the movement, allowing you to feel them working.

One-Dumbbell Front Raise

How to do it:

  • Stand with your legs slightly apart, back straight, and the abdominal muscle contracted.
  • With arms extended, grasp a dumbbell in both hands with fingers crossed over each other and rest it against the thighs.
  • Inhale and raise the dumbbell to eye level.
  • Then gently lower the dumbbell, avoiding abrupt movements. Repeat.

Primary muscle: Anterior deltoid, upper chest, and the short head of the biceps.

Tip

Make sure to lower the weights slowly and in a controlled way. Hold a second at the top of the movement to increase tension.

Barbell Front Raise

How to do it:

  • Stand with your legs slightly apart and back straight, contracting the core muscles.
  • Hold the barbell with an overhand grip at a shoulder-width position and rest it on your thighs.
  • Inhale and raise the bar to eye level.
  • Slowly lower the bar to the initial position and repeat.

Primary muscle: Anterior deltoid and upper chest.

Tip

If you continue raising your arms, the posterior deltoid will come into play to assist the movement. You can also perform this exercise with your back to a low pulley and the cable passing between your legs.

Dumbbell Press Out

How to do it:

  • Stand with your feet slightly apart and back straight. Hold a dumbbell with a crush grip (i.e., palms facing each other, holding the dumbbell tightly) in front of your stomach, and the elbows slightly bent.
  • Inhale and press the dumbbell upward.
  • Return to the initial position as you exhale.

Primary muscle: Anterior and middle deltoid, and arms.

Tip

Feel the tension on your deltoid as your press the dumbbell.

Dumbbell Scoop Press

How to do it:

  • Stand with your feet slightly apart and back straight. Hold a pair of dumbbells with a neutral grip and elbows slightly bent.
  • Move your elbows backward behind your body so the dumbbells can align with your body.
  • Inhale and extend your arms all the way up toward the ceiling.
  • Lower your arms to the starting position and exhale.

Primary muscle: Anterior deltoid.

Tip

Keep your body still throughout the exercise and get a nice stretch on the anterior deltoid at the end of each movement. Explosively do this exercise to increase intensity.

Single Arm Cable Front Raise with Stretch

How to do it:

  • To begin, set up a pulley to the bottom and grab the handle with an overhand grip. Stand with your feet slightly apart and take a step away from the machine so the machine is the backside of you.
  • Keeping the torso locked and elbow slightly bent, inhale and raise your arm in the front and upward to eye level.
  • Lower your arm to the starting position and let it go slightly backward to feel a nice stretch on your front delt. Repeat.

Primary muscle: Anterior deltoid.

Tip

Perform this movement in a controlled way and avoid swinging your body throughout the exercise.

Single Arm Landmine Press

How to do it:

  • Start by grabbing one end of the barbell with one hand, resting in front of your shoulder. Keep your feet shoulder-width apart, back straight and core tight.
  • Inhale and press the bar upward and forward until you reach full extension.
  • Lower your arm to the initial position. Repeat and switch arms.

Primary muscle: Interior deltoid.

Tip

Make sure to keep your elbow closer to your body, and when returning to the initial position, don’t let your elbow go backward your body, which can create inflammation in the shoulder joint.

Dumbbell Push Press

How to do it:

  • Stand with your feet shoulder-width apart and hold a pair of dumbbells on a neutral grip, resting in front of your shoulder.
  • Inhale, drive through your heels (to create momentum) and extend your arms all the way up.
  • Lower your arms to the starting position and exhale.

Primary muscle: Anterior deltoid.

Tip

Avoid arching your lower back or protruding your head forward.

Dumbbell Power Clean and Jerk

How to do it:

  • Position your feet on a hip-width stance and grab the dumbbells placed on the ground outside of your feet. Keep your spine neutral (like a deadlift position).
  • Raise your hips and shoulder simultaneously, extending the hips rapidly.
  • Shoulder shrugs, followed by a pull under with your arms and receives a partial squat.
  • Complete the full hip and knee extension with the dumbbells on the shoulders.
  • Then drive through your heels, and press the dumbbells up.
  • Lower the dumbbells to the starting position. Repeat.

Primary muscle: Shoulder, glutes, legs, and core muscles.

Tip

You can also do this exercise with one arm at a time. Make sure to keep your spine neutral throughout the movement.

Front Raise Pull Aparts

How to do it:

  • Stand with your feet hip-width apart and hold dumbbells against your front thighs. Keep your back straight and neck neutral.
  • Inhale, raise the dumbbells to shoulder level and then separate your arm to the sides at shoulder height.
  • Lower your arms to the sides and go back to the starting position. Repeat.

Primary muscle: Anterior and middle deltoid.

Tip

Keep your still and spine neutral throughout the exercise.

Lying Eccentric Overhead Press with Band

How to do it:

  • Lye on the floor, put a resistance band around your legs, and hold the band with your hands as you do with a barbell overhead press.
  • Inhale and extend your arms beyond your head and feel the tension on your shoulder.
  • Return your arms to the initial position and exhale.

Primary muscle: Anterior and middle deltoid.

Tip

You can also do this exercise with one arm at a time. Perform the movement in a controlled fashion.

Pike Push-ups

How to do it:

  • Position yourself on your toes and hands and your hips up and knees extended.
  • Keep your back flat, core tight, and neck neutral.
  • Inhale and bend your elbows to lower your head toward the floor while keeping your arms and upper body in line.
  • Pushing through your arms, extend your elbows and exhale.

Primary muscle: Interior deltoid and triceps.

Tip

If it feels too advanced for you, do it on a bench before moving into the floor. Feel the tension on your deltoid during the exercise.

Best Middle Delt Exercises (Lateral Deltoid)

Check out the best middle delt exercises with dumbbells and bands.

Arnold Press

How to do it:

  • Sit on a bench with your elbows bent and pointing forward, and hold the dumbbells at shoulder level with an underhand grip (thumbs pointing away from each other).
  • Keeping your back straight, inhale and extend the arms vertically while rotating 180 degrees at the wrist, bringing them into an overhand grip (thumbs pointing toward each other).
  • Slowly return back to the initial position and exhale.

Primary muscle: Anterior and middle deltoid.

Tip

Keep the elbows pointing forward to prevent excessive friction in the shoulder, which can trigger inflammation and eventually can develop into a more severe injury.

Back Press

How to do it:

  • Sit with the back straight and hold a barbell across the back of your neck with an overhand grip.
  • Inhale and extend the bar straight up, keeping the low back as straight as possible.
  • Lower the bar to the initial position and exhale. Repeat.

Primary muscle: Middle and posterior deltoid.

Tip

To prevent injury to your shoulder joint, lower the bar only as far as your unique shoulder structure and flexibility allow you to do comfortably.

Seated Dumbbell Press

How to do it:

  • Sit on a bench and hold a pair of dumbbells at your shoulder level with an overhand grip (thumbs pointing inward).
  • Keeping your back straight, inhale and extend your arms straight up.
  • Lower the dumbbells to the starting position and exhale. Repeat.

Primary muscle: Middle deltoid.

Tip

You can also perform this exercise standing or alternating the arms. A backrest position can help prevent excessive arch in the lower back.

Lateral Dumbbell Raise

How to do it:

  • Stand upright, with legs slightly apart, arms hanging next to your body, holding a dumbbell in each hand.
  • Raise your arms horizontally with the elbows slightly bent.
  • Lower your arms to the starting position and repeat.

Primary muscle: Middle deltoid.

Tip

Do not use heavy weight; instead, increase the number of repetitions (i.e., 15-20 reps per set). Hold the isometric contraction for a few seconds to increase the intensity when the arms reach horizontally.

Side-Lying Lateral Raise

How to do it:

  • Lie on one side on the floor or a bench holding a dumbbell with an overhand grip.
  • Inhale and raise the arm to be vertical.
  • Then slowly lower your arm to the starting position.
  • Perform desired reps and switch arms.

Primary muscle: Middle deltoid.

Tip

To increase the intensity of the movement, perform this exercise with continuous tension without resting the dumbbell on your thigh. Sets of 10 to 12 reps work best.

Low-Pulley Lateral Raise

How to do it:

  • Set the pulley at the bottom, and grasp the handle with your arm next to your body.
  • Inhale and raise the arm horizontally.
  • Lower your arm in a controlled fashion and repeat.

Primary muscle: Middle deltoid.

Tip

As the middle deltoid muscle is multipennate, composed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Upright Row

How to do it:

  • Stand with your legs hip-width apart and back straight. Grasp the barbell with an overhand grip slightly wider than shoulder width and rest it against your thighs.
  • Inhale and pull the bar up along the body to the chin, keeping the elbows as high as possible.
  • Then lower the bar in a controlled manner. Exhale and repeat.

Primary muscle: Deltoid, trapezius, and biceps.

Tip

This fundamental exercise is comprehensive and helps develop a “Hercules” physique. If you feel any pain in the shoulder joint, stop doing it.

Machine Lateral Raise

How to do it:

  • Sit at the lateral raise machine and grasp the handles.
  • Inhale and raise your elbows to be horizontal.
  • Return to the starting position and repeat.

Primary muscle: Middle deltoid.

Tip

This can be an excellent exercise for beginners because you don’t have to worry about your form or positioning, and it allows long sets of repetitions.

Single Arm Abduction Row

How to do it:

  • Hold a dumbbell in an overhand grip, lean forward and please your opposite hand on a bench.
  • Inhale and pull your elbow to shoulder level while rotating your arm at the end of the movement to target the side and rear deltoid.
  • Lower your arm to the initial position and exhale. Repat and switch sides.

Primary muscle: Anterior and posterior deltoid.

Tip

Keep your spine and neck in a neutral position throughout the exercise.

Dumbbell Cheat Laterals

How to do it:

  • Stand with your feet shoulder-width apart and hold a dumbbell between your legs with your elbow slightly bent. And the opposite arm at your waist.
  • Keep your core tight, back flat, and hip squeezed.
  • Inhale and raise your elbow to shoulder level.
  • Return to the starting position. Repeat and switch sides.

Primary muscle: Middle deltoid.

Tip

You can use other variations, like starting the dumbbell raise from the side or even from the back to hit different muscle fibers of the medial head. Avoid swinging your body too much.

Side Lateral Raise

How to do it:

  • Stand with your feet slightly apart and hold a pair of dumbbells with your hands at your sides. Keep your spine neutral, elbows slightly bent, and look straight in the front.
  • Inhale and raise your arms to the sides.
  • Lower your arms to the starting position. Exhale at the end of the effort.

Primary muscle: Middle deltoid.

Tip

Use a lighter weight and perform the exercise in a controlled fashion. Ego lifting can be dangerous.

Cable Lateral Raise

How to do it:

  • To begin, set up a pulley at the bottom, grasp the handle and stand laterally so that your leading arm is away from the machine.
  • Keep your body upright, your elbow slightly bent, and look straight ahead. You can do this with the handle in front or back of the body.
  • Inhale and raise your arms laterally until you reach horizontal.
  • Slowly lower your arm and exhale. Repeat and switch sides.

Primary muscle: Middle deltoid.

Tip

Maintain a proper posture throughout the exercise, not twisting backward or forward. If you have the flexibility, bringing the handle from the backside can help increase the stretch on the deltoid.

Long Arc Lateral Raise

How to do it:

  • Stand with your feet hip-width apart and hold a pair of lighter dumbbells in front of your thighs. Keep your body upright and your arms straight.
  • Inhale and raise your arms from the side to all the up over your head.
  • Lower your arms to the starting position and exhale.

Primary muscle: Middle deltoid.

Tip

You can also do this exercise with a resistance band. Make sure to perform the movement in a controlled way.

Incline “W” Raise

How to do it:

  • Place yourself on an incline bench with face down position. Hold the dumbbells with your hands on a neutral grip in front of your shoulder.
  • Keeping your elbows bent, raise your arms to the side as you squeeze the shoulder blades.
  • Slowly lower your arms to the starting position.

Primary muscle: Middle and rear deltoid.

Tip

Take a little pause at the top of the movement to increase tension on the deltoid.

Best Rear Delt Exercises (Posterior Deltoid)

Here’re the best rear delt exercises at home, with dumbbells and cable.

Bent-Over Lateral Raise

How to do it:

  • Stand with your legs slightly apart, knees slightly bent, and lean forward at the wrist while keeping the back straight.
  • With your arms hanging down, grasp the dumbbells with slightly bent elbows.
  • Inhale and raise your arms horizontally.
  • Slowly lower your arms in a controlled fashion and exhale at the end of the effort.

Primary muscle: Posterior deltoid.

Tip

You can also do this exercise in a facedown position on an incline bench. Squeeze the shoulder blades together to contract the middle and lower portion of the trapezius, rhomboid, teres minor, and infraspinatus.

High Pulley Lateral Extension

How to do it:

  • Stand facing the pulleys with the arms extended to the front. Grip the right handle with the left hand and the left handle with the right hand.
  • Keeping your body still, inhale and extend your arms to the side and back.
  • Slowly return to the initial position with a controlled movement and begin again.

Primary muscle: Posterior deltoid.

Tip

Perform this exercise with moderate weights and squeeze the shoulders back at the end of the movement. It’s a great exercise to improve upper body posture.

External Arm Rotation at a Pulley

How to do it:

  • To begin, set up a pulley at waist level and position your body in line with the apparatus.
  • Grip the pulley handle with your forearm in front of your body, your elbow bent, and your upper arm against your body. Hold the machine with your opposite arm.
  • Externally rotate your leading arm, trying to keep the upper arm against your body with the elbow bent.
  • Return your arm to the initial position. Repeat and do the same with the other side.

Primary muscle: Posterior deltoid, infraspinatus (i.e., a thick triangular muscle of the scapula), and teres minor.

Tip

Try to contract the posterior deltoid during the exercise. Moving your arm slightly away from the body and extending the elbow at the end of the movement can help target the posterior deltoid.

Low-Pulley Bent-Over Lateral Raise

How to do it:

  • To begin, set up two pulleys at the bottom and stand with your feet hip-width apart and legs slightly bent.
  • Keeping your back flat, lean forward from the waist. Grip a handle in each hand with the cable crossed.
  • Inhale and raise your arms to the side horizontally.
  • Then slowly return back to the starting position and repeat.

Primary muscle: Posterior deltoid.

Tip

Use lighter weights and keep the body still throughout the movement. To increase tension, hold a few seconds at the top of the movement.

Pec Deck Rear-Delt Lateral

How to do it:

  • Sit facing the machine, with the torso against the back pad and arms forward, gripping the handles.
  • Inhale and separate the arms, squeezing the shoulder blades together at the end of the movement.
  • Return to the starting position and exhale.

Primary muscle: Posterior deltoid.

Tip

Feel the tension on your posterior deltoid when separating your arms.

Dumbbell Reverse Fly

How to do it:

  • Stand with your feet slightly apart, hold a pair of dumbbells with a neutral grip, and slightly bend your hip to lean forward.
  • Keep your back flat, core tight, and neck neutral.
  • Keeping your elbows slightly bent, raise your arms to the side and upward as you squeeze your shoulder blades at the top.
  • Lower your arms to the starting position and repeat.

Primary muscle: Posterior deltoid.

Tip

Hold your torso in a leaning position throughout the exercise. Pause for a few seconds to make things intensify.

Facepull

How to do it:

  • To begin, set up the pulley at the top of your eye level and attach a rope handle to the cable.
  • Hold the handle with a neutral grip and take a few steps backward. Keep your shoulder blades squeezed and look straight ahead.
  • Inhale and pull the rope toward your face and contract the rear delt.
  • Slowly return your arms to the starting position as you exhale.

Primary muscle: Posterior deltoid.

Tip

It is one of the best shoulder exercises to train your rear delt and improve your upper body posture.

Dumbbell Hip Hugger

How to do it:

  • Place yourself kneeling and hold a pair of dumbbells with your hands on a neutral grip.
  • Keep your core tight and slightly lean forward.
  • Make a 30-45 degree angle to your shoulder and drag the dumbbells upward while keeping the wrists below the elbows.
  • Return to the starting position and repeat.

Primary muscle: Middle and rear deltoid and biceps.

Tip

Keep the tension on your deltoid throughout the exercise and perform the movement in a slow and controlled way.

Barbell High Row

How to do it:

  • Stand with your feet shoulder-width apart and hold a barbell with an overhand grip slightly wider than shoulder width.
  • Bent your hip and lean forward about 60-75 degrees. Keep your back flat, hip squeezed, neck neutral, and arms hanging straight.
  • Inhale and pull the bar toward your upper chest and contract your rear delt at the end of the movement.
  • Slowly lower your arms and exhale.

Primary muscle: Posterior deltoid and trapezius.

Tip

Avoid rounding your lumber spine (i.e., lower back) and moving your torso throughout the exercises.

Banded Rear Delt Pull

How to do it:

  • Stand with your feet slightly apart and hold a resistance band with your hands in front of your chest at about shoulder width.
  • Inhale and separate your arms to the side, contracting your shoulder blades at the end of the movement.
  • Slowly return your arms to the starting position as you exhale.

Primary muscle: Posterior deltoid.

Tip

Pause for a few seconds at the end of the movement to increase the tension on the rear delt.

Read Next: The 9 Best Exercises For Perfect REAR DELTS


References

1. C. Campos, Y. A., Vianna, J. M., Guimarães, M. P., D. Oliveira, J. L., Hernández-Mosqueira, C., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 75, 5-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706677/

2. https://www.acefitness.org/continuing-education/prosource/september-2014/4972/dynamite-delts-ace-research-identifies-top-shoulder-exercises/

3. Henehan, M. J., Brand-Perez, T., Peng, J. C., & Tsuruike, M. (2022). Electromyographic Characteristics of a Single Motion Shoulder Exercise: A Pilot Study Investigating a Novel Shoulder Exercise. International journal of sports physical therapy17(2), 270–275. https://doi.org/10.26603/001c.31167

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