RepSenseiShoulders exercises
Your shoulders lift your arms forwards, to the side and overhead, for everything from reaching a high shelf to putting a case in a luggage rack. They power overhead presses and lateral raises and assist in almost every pushing movement.
The deltoid has front, side and rear sections wrapped over the shoulder joint. Under it, the small rotator cuff muscles keep the ball of the upper arm centred in its socket.
Training tips
- Use light weights and 12 to 20 reps for lateral and rear raises. The side and rear delts respond well to controlled, higher-rep work.
- The front delts already work hard in bench press and press-ups; give extra attention to the side and rear sections.
- On overhead presses, brace your core and squeeze your glutes so you press with your shoulders, not by leaning far back.
Form guides
Shoulders exercises you can do at home (80).
Top 40 shoulders exercises
- Side Lateral RaiseDumbbell · Beginner
- Standing Military PressBarbell · Beginner · also works triceps
- Face PullCable · Intermediate · also works lats, traps
- Alternating Cable Shoulder PressCable · Beginner · also works triceps
- Alternating Deltoid RaiseDumbbell · Beginner
- Anti-Gravity PressBarbell · Beginner · also works lats, traps, triceps
- Arm CirclesNo equipment · Beginner · also works traps
- Back Flyes - With BandsBands · Beginner · also works lats, traps, triceps
- Backward Medicine Ball ThrowMedicine ball · Beginner
- Band Pull ApartBands · Beginner · also works lats, traps
- Barbell Incline Shoulder RaiseBarbell · Beginner · also works chest
- Barbell Rear Delt RowBarbell · Beginner · also works biceps, lats, traps
- Battling RopesOther · Beginner · also works chest, forearms
- Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell · Beginner
- Bent Over Low-Pulley Side LateralCable · Beginner · also works lower back, lats, traps
- Bradford/Rocky PressesBarbell · Beginner · also works triceps
- Cable Internal RotationCable · Beginner
- Cable Rear Delt FlyCable · Beginner
- Cable Rope Rear-Delt RowsCable · Beginner · also works biceps, lats, traps
- Cable Seated Lateral RaiseCable · Beginner · also works lats, traps
- Cable Shoulder PressCable · Beginner · also works triceps
- Car DriversBarbell · Beginner · also works forearms
- Chair Upper Body StretchOther · Beginner · also works biceps, chest
- CrucifixOther · Beginner · also works forearms
- Dumbbell Incline Shoulder RaiseDumbbell · Beginner · also works triceps
- Dumbbell RaiseDumbbell · Beginner · also works biceps
- Dumbbell ScaptionDumbbell · Beginner · also works traps
- Elbow CirclesNo equipment · Beginner · also works traps
- External RotationDumbbell · Beginner
- External Rotation with BandBands · Beginner
- External Rotation with CableCable · Beginner
- Front Cable RaiseCable · Beginner
- Front Dumbbell RaiseDumbbell · Beginner
- Front Incline Dumbbell RaiseDumbbell · Beginner
- Front Two-Dumbbell RaiseDumbbell · Beginner
- Internal Rotation with BandBands · Beginner
- Kettlebell HaloKettlebells · Beginner · also works traps, lats, abs
- Kettlebell Pirate ShipsKettlebells · Beginner · also works abs, obliques
- Kneeling Arm DrillNo equipment · Beginner · also works abs, obliques
- Lateral Raise - With BandsBands · Beginner
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