Shoulders exercises
70exercises targeting this muscle
The most popular in workouts come first. Each exercise has step-by-step technique, photos and a map of the muscles worked.
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Get the appShoulders exercises: primary muscles
70 exercises
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Video Standing Military Press Barbell · Beginner -
Video Power Partials Dumbbell · Beginner -
Video Machine Shoulder (Military) Press Machine · Beginner -
Video Dumbbell Shoulder Press Dumbbell · Intermediate -
Video Upright Barbell Row Barbell · Beginner -
Video Seated Bent-Over Rear Delt Raise Dumbbell · Intermediate -
Seated Barbell Military Press Barbell · Intermediate -
Video Standing Palms-In Dumbbell Press Dumbbell · Intermediate -
Video Barbell Shoulder Press Barbell · Intermediate -
Video Arnold Dumbbell Press Dumbbell · Intermediate -
Handstand Push-Ups Body Only · Expert -
Video Double Kettlebell Push Press Kettlebells · Intermediate -
Video Dumbbell One-Arm Shoulder Press Dumbbell · Intermediate -
Dumbbell Raise Dumbbell · Beginner -
Video Front Two-Dumbbell Raise Dumbbell · Beginner -
Standing Dumbbell Straight-Arm Front Delt Raise Above Head Dumbbell · Intermediate -
Video Reverse Flyes Dumbbell · Beginner -
Video Reverse Machine Flyes Machine · Beginner -
Video Face Pull Cable · Intermediate -
Video Iron Cross Dumbbell · Intermediate -
Smith Machine Overhead Shoulder Press Machine, Smith Machine · Beginner -
Video Alternating Kettlebell Press Kettlebells · Intermediate -
Video Arm Circles Body Only · Beginner -
Video Back Flyes — With Bands Bands · Beginner -
Barbell Incline Shoulder Raise Barbell · Beginner -
Video Barbell Rear Delt Row Barbell · Beginner -
Video Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell · Beginner -
Video Bent Over Low-Pulley Side Lateral Cable · Beginner -
Bradford/Rocky Presses Barbell · Beginner -
Video Cable Seated Lateral Raise Cable · Beginner -
Video Clean and Press Barbell · Intermediate -
Video Cuban Press Dumbbell · Intermediate -
Video Double Kettlebell Jerk Kettlebells · Intermediate -
Dumbbell Incline Shoulder Raise Dumbbell · Beginner -
Video Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell · Beginner -
Video Dumbbell Lying Rear Lateral Raise Dumbbell · Intermediate -
Video Dumbbell One-Arm Upright Row Dumbbell · Intermediate -
Video Elbow Circles Body Only · Beginner -
Video Front Cable Raise Cable · Beginner -
Front Dumbbell Raise Dumbbell · Beginner -
Video Front Incline Dumbbell Raise Dumbbell · Beginner -
Front Plate Raise Other · Intermediate -
Kettlebell Arnold Press Kettlebells · Intermediate -
Video Lateral Raise — With Bands Bands · Beginner -
Video Low Pulley Row To Neck Machine, Cable · Beginner -
Lying One-Arm Lateral Raise Dumbbell · Intermediate -
Video Lying Rear Delt Raise Dumbbell · Intermediate -
Video One-Arm Incline Lateral Raise Dumbbell · Beginner -
Video One-Arm Kettlebell Clean and Jerk Kettlebells · Intermediate -
Video One-Arm Kettlebell Jerk Kettlebells · Intermediate -
Video One-Arm Kettlebell Push Press Kettlebells · Intermediate -
Video One-Arm Kettlebell Snatch Kettlebells · Expert -
Video One-Arm Side Laterals Dumbbell · Beginner -
Push Press Barbell · Expert -
Push Press — Behind the Neck Barbell · Intermediate -
Video Rack Delivery Barbell · Intermediate -
Video Reverse Flyes With External Rotation Dumbbell · Intermediate -
Round The World Shoulder Stretch Other · Beginner -
Seated Front Deltoid Body Only · Expert -
Seated Side Lateral Raise Dumbbell · Beginner -
Video Shoulder Circles Body Only · Beginner -
Video Shoulder Press — With Bands Bands · Beginner -
Video Shoulder Stretch Body Only · Beginner -
Video Side Wrist Pull Body Only · Beginner -
Smith Incline Shoulder Raise Barbell, Smith Machine · Beginner -
Standing Barbell Press Behind Neck Barbell · Intermediate -
Standing Front Barbell Raise Over Head Barbell · Intermediate -
Video Standing Low-Pulley Deltoid Raise Cable · Beginner -
Video Two-Arm Kettlebell Clean Kettlebells · Intermediate -
Video Upward Stretch Body Only · Beginner
No exercises match these filters.
Shoulders: secondary muscle in
101 exercises- Barbell Bench Press — Medium Grip
- Bent Over Barbell Row
- Seated Cable Rows
- Incline Dumbbell Press
- One-Arm Dumbbell Row
- Close-Grip Barbell Bench Press
- Wide-Grip Lat Pulldown
- Dips — Triceps Version
- Barbell Incline Bench Press Medium-Grip
- Dumbbell Bench Press
- Underhand Cable Pulldowns
- Close-Grip Front Lat Pulldown
- Wide-Grip Pulldown Behind The Neck
- Pushups
- Wide-Grip Rear Pull-Up
- Wide-Grip Barbell Bench Press
- Bent Over Two-Dumbbell Row
- Reverse Grip Bent-Over Rows
- Cable Crossover
- Bench Dips
- Dip Machine
- Push-Up Wide
- Weighted Bench Dip
- Push-Ups With Feet Elevated
- Pushups (Close and Wide Hand Positions)
- Bent-Arm Barbell Pullover
- Bent-Arm Dumbbell Pullover
- Incline Dumbbell Flyes
- Leverage Incline Chest Press
- Sledgehammer Swings
- Standing Cable Wood Chop
- Dips — Chest Version
- Machine Bench Press
- Decline Barbell Bench Press
- JM Press
- Lying Dumbbell Tricep Extension
- Rocky Pull-Ups/Pulldowns
- Standing Dumbbell Upright Row
- Ab Roller
- Advanced Kettlebell Windmill
- Alternating Floor Press
- Alternating Renegade Row
- Around The Worlds
- Barbell Ab Rollout
- Barbell Guillotine Bench Press
- Bench Press — Powerlifting
- Bench Press with Chains
- Board Press
- Bottoms-Up Clean From The Hang Position
- Chest And Front Of Shoulder Stretch
- Clean
- Clean Shrug
- Cross Over — With Bands
- Decline Close-Grip Bench To Skull Crusher
- Decline Dumbbell Bench Press
- Dumbbell Floor Press
- Elbows Back
- Extended Range One-Arm Kettlebell Floor Press
- Front Raise And Pullover
- Full Range-Of-Motion Lat Pulldown
- Hang Snatch
- Incline Bench Pull
- Incline Cable Flye
- Incline Dumbbell Bench With Palms Facing In
- Isometric Chest Squeezes
- Kettlebell Figure 8
- Kettlebell Sumo High Pull
- Kettlebell Windmill
- Leg-Over Floor Press
- Mountain Climbers
- One Arm Dumbbell Bench Press
- One Arm Floor Press
- One-Arm Kettlebell Floor Press
- Open Palm Kettlebell Clean
- Overhead Squat
- Overhead Stretch
- Pin Presses
- Plyo Kettlebell Pushups
- Plyo Push-up
- Power Snatch
- Power Snatch from Blocks
- Press Sit-Up
- Push-Ups With Feet On An Exercise Ball
- Reverse Triceps Bench Press
- Side To Side Chins
- Single-Arm Push-Up
- Smith Machine Bench Press
- Smith Machine Bent Over Row
- Smith Machine Incline Bench Press
- Smith Machine Shrug
- Smith Machine Upright Row
- Snatch
- Snatch from Blocks
- Squat Jerk
- Standing Biceps Stretch
- Tate Press
- Tricep Side Stretch
- Upright Cable Row
- Upright Row — With Bands
- Wide-Grip Decline Barbell Bench Press
- Wide-Grip Decline Barbell Pullover
AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |