144 Shoulder Exercises
Every Shoulder exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateDumbbell - 2
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerDumbbell - 3
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerDumbbell - 4
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerDumbbell - 5
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateBarbells - 6
Pec Deck Rear Delt
It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.
BeginnerFly Machine - 7
Shoulder Press Machine
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
BeginnerShoulder Press Machine - 8
Smith Machine Overhead Press
It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!
IntermediateSmith MachineFlat Bench - 9
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerDumbbell - 10
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedBarbells
Ranked 11–144
- 11
Cable Front Raise
It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerCrossover Cable - 12
Cable Lateral Raise
It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerCrossover Cable - 13
Face Pull
It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!
BeginnerCrossover Cable - 14
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedDumbbellIncline Bench - 15
Lateral Raise Machine
This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.
BeginnerLateral Raise Machine - 16
Neutral Grip Pec Deck Rear Delt
It's a workout where you can feel the target to the posterior of your shoulder!
BeginnerFly Machine - 17
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerDumbbell - 18
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedDumbbell - 19
Plank Lateral Raise
It's a body weight workout that can target both the core and shoulders at the same time!
Advanced - 20
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateBarbells - 21
Prayer Shoulder Stretch
Press your chest down to stretch your triceps.
Beginner - 22
Barbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!
AdvancedBarbells - 23
EZ-Bar Front Raise
It's a workout that targets the front shoulder. Raise your hands as far away from your body as possible!
AdvancedEZ-Bar - 24
Hindu Push Up
It's a workout that can target the shoulders and triceps, and can target the abs, chest, and lower chest!
Advanced - 25
One Arm Cable Front Raise
Lift your chest and get targeted with your front shoulder. Cable workout will continue to give you the same target feeling!
BeginnerCrossover Cable - 26
Seated Overhead Press
If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.
AdvancedBarbellsFlat Bench - 27
Air Lateral Raise
Lift your arms to the side
Beginner - 28
Arm Walking Push Up
It's a workout where you can do cardio and weight training at the same time!
Advanced - 29
Band Front Raise
It's a workout that targets the front of the shoulder using a band!
BeginnerLoop Bands - 30
Band Lateral Raise
It's a workout that can target the shoulder on the sides. When you lower your arm, only lower it down to the point where there still is resistance and raise it again!
BeginnerLoop Bands - 31
Band Overhead Press
Build shoulder and core strength with this band press.
AdvancedLoop Bands - 32
Band Rear Delt Kick Back
Grab the band and kick your arms back
BeginnerLoop Bands - 33
Band Reverse Fly
Pull your arms back holding the band
BeginnerLoop Bands - 34
Barbell Reverse Raise
This is a bent-over raise that targets your rear delts and upper back.
AdvancedBarbells - 35
Barbell Shrug
It's a workout that targets trap muscles!
AdvancedBarbells - 36
Behind Neck Press
It is a workout that targets the shoulder on the side and back. The barbell moves behind your body, so please workout with caution against injury!
AdvancedBarbellsFlat Bench - 37
Bent Over Cable Lateral Raise
Push your elbows out so that they face the ceiling!
AdvancedCrossover Cable - 38
Bent Over Lateral Raise Machine
It's a workout that targets the hind side of your shoulders, which is essential for the overall balance of upper body.
BeginnerPlate-Loaded Bent Over Lateral Raise Machine - 39
Cable Shoulder Press
It's frontal shoulder workout using cables. Be more careful not to shake when exercising with cables!
AdvancedCrossover Cable - 40
Dumbbell Around The World
This exercise works your shoulders through a wide range of motion to boost both stability and flexibility.
AdvancedDumbbell - 41
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedDumbbell - 42
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedDumbbell - 43
Dumbbell Shrug
It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!
AdvancedDumbbell - 44
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedDumbbell - 45
Floor Inverted Shoulder Press
It's a body weight that can develop strong shoulder and chest muscles!
Advanced - 46
Hammer Strength Shoulder Press
It is a workout that can develop shoulder muscles on the front and side. The machine has the same direction of movement, so even beginners can easily get into position!
AdvancedPlate-Loaded Shoulder Press - 47
Incline Dumbbell Y Raise
This Y-raise targets your upper back and shoulders.
AdvancedDumbbellIncline Bench - 48
Kettlebell Around Head Rotation
It's an effective workout that can develop your front shoulder!
BeginnerKettlebell - 49
Kettlebell Strict Press
It's a workout that can target the shoulder using a kettlebell that's a little more unstable than a dumbbell!
BeginnerKettlebell - 50
Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedBarbellsLandmine - 51
One Arm Face Pull
Strengthen your rear delts and traps for stable shoulders
AdvancedCrossover Cable - 52
One Arm Kettlebell Arnold Press
It's a workout that can target the shoulder using a kettlebell that's a little more unstable than a dumbbell!
IntermediateKettlebell - 53
Pike Push Up
It's a shoulder strengthening workout that you can do at home. If you want to have wide shoulders, start right away!
AdvancedFlat Bench - 54
Reverse Cable Fly
It's a workout that targets the back of the shoulder. You can feel the constant target of cable workout!
AdvancedCrossover Cable - 55
Seated Neck Stretch
This stretch opens your shoulders and aligns your neck and shoulders.
Beginner - 56
Ski Row
This full-body exercise works your shoulders, back, and legs.
AdvancedDumbbellIncline Bench - 57
Smith Machine Behind Neck Press
It is a workout that targets the sides and the hind part of your shoulders. You can prevent injuries by using a Smith machine!
AdvancedSmith MachineFlat Bench - 58
Smith Machine Shrug
It's a trap muscle workout with a Smith machine. Pull your shoulders towards your ears to contract your trap muscles!
AdvancedSmith Machine - 59
Around The World
Build shoulder mobility and control with circular movements
Advanced - 60
Around the World Stretch
Stretch your shoulders by moving your arms in circles!
Beginner - 61
Backhand Raise
Do a backhand raise
Advanced - 62
Backhand Shoulder Stretch
Reach your arm back to stretch the rear shoulder.
Beginner - 63
Band Bent Over Lateral Raise
Bend forward with a band to work your side shoulders.
BeginnerLoop Bands - 64
Band Shoulder External Rotation
This exercise strengthens your rotator cuff for better shoulder stability.
AdvancedLoop Bands - 65
Band Shoulder Internal Rotation
This move strengthens the inner rotator cuff muscles to stabilize your shoulder.
AdvancedLoop Bands - 66
Band Shoulder Press
Use a band to strengthen your shoulders. Great for home workouts.
AdvancedLoop Bands - 67
Barbell Push Jerk
Press the barbell from your shoulders to overhead using full-body power
AdvancedBarbells - 68
Bent Over Shoulder Stretch
Bend forward and open your shoulders
Beginner - 69
Bodyweight Bent Over Lateral Raise
Do a bent-over lateral raise using your body weight.
Beginner - 70
Bodyweight Overhead Press
Do an overhead press using your body weight
Beginner - 71
Cable External Rotation
This rotation move strengthens your rotator cuff for better shoulder stability.
AdvancedCrossover Cable - 72
Cable Y Raise
Y-raises work your upper back, lower traps, and shoulder stability all at once
AdvancedCrossover CableIncline Bench - 73
Circle Arm
Rotate your shoulders in a circular motion
Beginner - 74
Circles Arm
Rotate your shoulders in circles to boost blood flow and relax.
Advanced - 75
Circles Elbow Arm
Loosen your shoulder joint using your elbow as a pivot.
Advanced - 76
Cross Body Shoulder Stretch
This stretch relaxes your rear shoulder muscles and improves flexibility. Great if you sit for long hours.
Beginner - 77
Dumbbell Cuban Press
This press variation strengthens your rotator cuff and shoulders.
AdvancedDumbbell - 78
Dumbbell External Rotation
This exercise strengthens your rotator cuff to help prevent shoulder injuries.
AdvancedDumbbell - 79
Dumbbell Push Jerk
This is a full-body power shoulder exercise using a dumbbell.
AdvancedDumbbell - 80
Dumbbell Reverse Raise
This basic move strengthens your rear delts and upper back.
AdvancedDumbbell - 81
Dumbbell Standing Front and Lateral Raise
This raise targets both the front and side at the same time.
AdvancedDumbbell - 82
Dumbbell W Press
This press variation works both the front and side of your shoulders.
AdvancedDumbbell - 83
Elbow Touch and Press Up
Touch your elbows and do a press
Intermediate - 84
EZ-bar Upright Row
This pulling exercise works your side delts and traps.
AdvancedEZ-Bar - 85
Front Scoops (Shoulder)
Scoop to the front
Beginner - 86
Handstand Push Up
This advanced move builds delts and upper body endurance by lifting heavy.
Advanced - 87
Hip Hugger
This exercise works both your delts and upper traps to define your shoulders and upper chest.
AdvancedDumbbell - 88
Kettlebell Bottom up Press
Hold the kettlebell upside down to strengthen your shoulders, forearms, and grip.
AdvancedKettlebell - 89
Kettlebell Shoulder Press
This overhead press works your shoulders and core. It also strengthens your wrists and forearms.
AdvancedKettlebell - 90
Lu Raise
Lift the plate overhead to work your shoulders and upper back.
AdvancedDumbbell - 91
Lying Rear Lateral Raise
Do rear lateral raises lying face down
Beginner - 92
One Arm Cable Reverse Fly
This is a single-arm fly that isolates the rear delts and upper back.
AdvancedCrossover Cable - 93
One Arm Dumbbell Overhead Press
This press targets one shoulder to boost balance and stability.
AdvancedDumbbell - 94
One Arm Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedBarbellsLandmine - 95
One Arm Shoulder Press Machine
This machine press works one side at a time to build shoulder muscles and balance.
AdvancedPlate-Loaded Shoulder Press - 96
Overhead Fly
This move works your shoulders and upper chest.
AdvancedLoop Bands - 97
Overhead Shoulder Mobility Stretch
Reach overhead to boost your shoulder mobility.
Beginner - 98
Overhead Shoulder Stretch Flow
Raise and lower your arms to loosen your shoulders
Beginner - 99
Plate Loaded Shoulder Press
This machine press works your entire shoulder. Great for safely increasing weight.
AdvancedPlate-Loaded Shoulder Press - 100
Poliquin Lateral Raise
This lateral raise variation targets your side delts by moving your arms slightly behind you.
AdvancedDumbbell - 101
Reaching Behind Your Back Stretch
This stretch increases your shoulder mobility. It’s great for improving posture and flexibility.
Beginner - 102
Reverse Grip Overhead Press
Overhead press with an undergrip to adjust shoulder and wrist strain
AdvancedBarbells - 103
Reverse Grip Shoulder Press
This undergrip press targets your front delts and upper chest.
AdvancedBarbells - 104
Scaption
This move targets your delts and scapula to boost shoulder function.
Advanced - 105
Seated Bent Knee Shoulder Flexor, Depressor, Retractor Stretch
This stretch opens up your chest and front shoulders, helping fix rounded shoulders. Great if you sit for long periods.
Beginner - 106
Seated Bent Over Lateral Raise
Targets the rear delts while seated
AdvancedDumbbellFlat Bench - 107
Seated Cable Front Press
This is a front press that keeps your front delts working with cable resistance.
AdvancedCrossover CableIncline Bench - 108
Shoulder Abduction Stretch
This warm-up loosens your shoulder joints and boosts circulation. Great for preventing injuries before your workout.
Beginner - 109
Shoulder Horizontal Adduction
Great for warming up before your workout.
Advanced - 110
Shoulder Medial and Lateral Rotation
Strengthen your shoulder joints and loosen up your rotator cuff
Advanced - 111
Shoulder Tap
Touch your shoulder
Intermediate - 112
Shoulder to Shoulder Press
This is a full-body shoulder exercise where you press the weight from one shoulder to the other.
AdvancedDumbbell - 113
Shoulder Workout
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Advanced - 114
Single Arm Pec Deck Rear Delt
This single-arm exercise targets your rear delts using a machine.
AdvancedFly Machine - 115
Sled Pull
This exercise works your legs, back, and core together.
AdvancedSled - 116
Smith Machine Bent Over Row
This row targets your mid and lower back.
AdvancedSmith Machine - 117
Smith Machine High Pull
This power move hits your shoulders, upper traps, and upper back all at once.
AdvancedSmith Machine - 118
Smith Machine Upright Row
This upright row targets your shoulders and traps. The fixed bar path keeps you stable.
AdvancedSmith Machine - 119
Standing Around the World
Do around the worlds standing up
Beginner - 120
Standing Overhead Shoulder Stretch
This stretch loosens your shoulder joints and opens up your chest. It's especially great as a warm-up.
Advanced - 121
Standing Overhead Shoulder Stretch
Do a standing shoulder stretch
Advanced - 122
Standing Swimmer
Do the swimmer move standing up
Intermediate - 123
Standing Swimmer Stretch
Gently loosen up with a swimming motion
Beginner - 124
Super Rom Lateral Raise
This exercise hits your side delts with a bigger range of motion than a regular lateral raise.
AdvancedDumbbell - 125
TRX Deltoid Fly
Use the TRX to work your front and side delts and core.
AdvancedTRX - 126
Underhand Arm Circle Stretch
Try rotating your palm upward.
Beginner - 127
Underhand Circle Draw
Draw a circle with an underhand grip
Beginner - 128
Vertical Fly Machine
This machine lets you do flyes that work your shoulders and upper chest at the same time.
Advanced - 129
Cable Upright Row
This row targets your side delts and upper traps.
AdvancedCrossover Cable - 130
Hammer Strength MTS Iso-Lateral Shoulder Press
Use this machine press to balance your shoulders by pressing independently.
AdvancedPlate-Loaded Shoulder Press - 131
Hammer Strength Plate-Loaded Iso Shoulder Press
This barbell press lets you add plates and challenge heavier weights.
AdvancedPlate-Loaded Shoulder Press - 132
Hammer Strength Plate-Loaded Lateral Raise
The Hammer Strength Plate-Loaded Lateral Raise targets your side delts to help build wider shoulders.
Advanced - 133
Hammer Strength Shoulder Press
This machine press lets you target your front delts with a stable, fixed path.
AdvancedPlate-Loaded Shoulder Press - 134
One Arm Dumbbell Bent Over Lateral Raise
This move strengthens your rear delts and upper back.
AdvancedDumbbell - 135
One Arm Dumbbell Front Raise
This is a front raise that isolates the front of your shoulder.
AdvancedDumbbell - 136
One Arm Hammer Strength MTS Iso-Lateral Shoulder Press
This machine press targets your front delts and helps balance your shoulders.
AdvancedPlate-Loaded Shoulder Press - 137
One Arm Hammer Strength Plate-Loaded Iso Shoulder Press
Feel the burn in your delts with a one-arm plate press.
AdvancedPlate-Loaded Shoulder Press - 138
Plate Front Rotation Raise
This front raise builds your front delts with a rotating motion.
AdvancedPlates - 139
Plate Overhead Press
Use a plate to work both your shoulders and core.
AdvancedPlates - 140
Reverse Shoulder Press Machine
Use a machine with handles behind you for a stable shoulder press.
AdvancedShoulder Press Machine - 141
Spider Crawl
This crawling move works your shoulders and core.
Advanced - 142
Standing Dumbbell Shoulder Press
This standing shoulder press works your delts and core.
AdvancedDumbbell - 143
Standing Lateral Raise Machine
Targets the side delts to build shoulder width and definition.
Advanced - 144
Viking Press
Push heavy weights with this machine to work your delts and upper body.
Advanced
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