314 Best Shoulders Exercises, With Photos and Muscle Maps

Capping the top of each arm where it meets the torso. Raising and rotating the arm in every direction.

Front
Back

Shoulders highlighted on the body.

Exercises 314
Primary Target 119 movements
Stretches 17
Location Capping the top of each arm where it meets the torso

Shoulders Exercises — Primary Target 119

These load the shoulders directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Push-Ups Push-Ups beginner No Equipment AI tracked Alternating Cable Shoulder Press Alternating Cable Shoulder Press beginner Cable Machine Alternating Deltoid Raise Alternating Deltoid Raise beginner Dumbbells Anti-Gravity Press Anti-Gravity Press beginner Barbell Back Flyes - With Bands Back Flyes - With Bands beginner Resistance Bands Backward Medicine Ball Throw Backward Medicine Ball Throw beginner Medicine Ball Band Pull Apart Band Pull Apart beginner Resistance Bands Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise beginner Barbell Barbell Rear Delt Row Barbell Rear Delt Row beginner Barbell Battling Ropes Battling Ropes beginner Not specified Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner Dumbbells Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral beginner Cable Machine Bradford/Rocky Presses Bradford/Rocky Presses beginner Barbell Cable Internal Rotation Cable Internal Rotation beginner Cable Machine Cable Rear Delt Fly Cable Rear Delt Fly beginner Cable Machine Cable Rope Rear-Delt Rows Cable Rope Rear-Delt Rows beginner Cable Machine Cable Seated Lateral Raise Cable Seated Lateral Raise beginner Cable Machine Cable Shoulder Press Cable Shoulder Press beginner Cable Machine Car Drivers Car Drivers beginner Barbell Crucifix Crucifix beginner Not specified Dumbbell Incline Shoulder Raise Dumbbell Incline Shoulder Raise beginner Dumbbells Dumbbell Raise Dumbbell Raise beginner Dumbbells Dumbbell Scaption Dumbbell Scaption beginner Dumbbells External Rotation External Rotation beginner Dumbbells External Rotation with Band External Rotation with Band beginner Resistance Bands External Rotation with Cable External Rotation with Cable beginner Cable Machine Front Cable Raise Front Cable Raise beginner Cable Machine Front Dumbbell Raise Front Dumbbell Raise beginner Dumbbells Front Incline Dumbbell Raise Front Incline Dumbbell Raise beginner Dumbbells Front Two-Dumbbell Raise Front Two-Dumbbell Raise beginner Dumbbells Internal Rotation with Band Internal Rotation with Band beginner Resistance Bands Kettlebell Pirate Ships Kettlebell Pirate Ships beginner Kettlebell Kneeling Arm Drill Kneeling Arm Drill beginner Not specified Lateral Raise - With Bands Lateral Raise - With Bands beginner Resistance Bands Leverage Shoulder Press Leverage Shoulder Press beginner Machines Low Pulley Row To Neck Low Pulley Row To Neck beginner Cable Machine Machine Shoulder (Military) Press Machine Shoulder (Military) Press beginner Machines Medicine Ball Scoop Throw Medicine Ball Scoop Throw beginner Medicine Ball One-Arm Incline Lateral Raise One-Arm Incline Lateral Raise beginner Dumbbells One-Arm Side Laterals One-Arm Side Laterals beginner Dumbbells Power Partials Power Partials beginner Dumbbells Return Push from Stance Return Push from Stance beginner Medicine Ball Reverse Flyes Reverse Flyes beginner Dumbbells Reverse Machine Flyes Reverse Machine Flyes beginner Machines Seated Cable Shoulder Press Seated Cable Shoulder Press beginner Cable Machine Seated Dumbbell Press Seated Dumbbell Press beginner Dumbbells Seated Side Lateral Raise Seated Side Lateral Raise beginner Dumbbells Shoulder Press - With Bands Shoulder Press - With Bands beginner Resistance Bands Side Lateral Raise Side Lateral Raise beginner Dumbbells Side Laterals to Front Raise Side Laterals to Front Raise beginner Dumbbells Single Dumbbell Raise Single Dumbbell Raise beginner Dumbbells Sled Overhead Backward Walk Sled Overhead Backward Walk beginner Not specified Sled Reverse Flye Sled Reverse Flye beginner Not specified Smith Incline Shoulder Raise Smith Incline Shoulder Raise beginner Barbell Smith Machine One-Arm Upright Row Smith Machine One-Arm Upright Row beginner Machines Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press beginner Machines Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press beginner Dumbbells Standing Bradford Press Standing Bradford Press beginner Barbell Standing Dumbbell Press Standing Dumbbell Press beginner Dumbbells Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise beginner Cable Machine Standing Military Press Standing Military Press beginner Barbell Standing Palm-In One-Arm Dumbbell Press Standing Palm-In One-Arm Dumbbell Press beginner Dumbbells Standing Two-Arm Overhead Throw Standing Two-Arm Overhead Throw beginner Medicine Ball Straight Raises on Incline Bench Straight Raises on Incline Bench beginner Barbell Upright Barbell Row Upright Barbell Row beginner Barbell Alternating Kettlebell Press Alternating Kettlebell Press intermediate Kettlebell Arnold Dumbbell Press Arnold Dumbbell Press intermediate Dumbbells Barbell Shoulder Press Barbell Shoulder Press intermediate Barbell Bench Press Bench Press intermediate Barbell Clean and Press Clean and Press intermediate Barbell Cuban Press Cuban Press intermediate Dumbbells Double Kettlebell Jerk Double Kettlebell Jerk intermediate Kettlebell Double Kettlebell Push Press Double Kettlebell Push Press intermediate Kettlebell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise intermediate Dumbbells Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise intermediate Dumbbells Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press intermediate Dumbbells Dumbbell One-Arm Upright Row Dumbbell One-Arm Upright Row intermediate Dumbbells Face Pull Face Pull intermediate Cable Machine Front Plate Raise Front Plate Raise intermediate Not specified Jerk Balance Jerk Balance intermediate Barbell Kettlebell Arnold Press Kettlebell Arnold Press intermediate Kettlebell Kettlebell Seated Press Kettlebell Seated Press intermediate Kettlebell Kettlebell Seesaw Press Kettlebell Seesaw Press intermediate Kettlebell Kettlebell Thruster Kettlebell Thruster intermediate Kettlebell Kettlebell Turkish Get-Up (Lunge style) Kettlebell Turkish Get-Up (Lunge style) intermediate Kettlebell Kettlebell Turkish Get-Up (Squat style) Kettlebell Turkish Get-Up (Squat style) intermediate Kettlebell Landmine Linear Jammer Landmine Linear Jammer intermediate Barbell Log Lift Log Lift intermediate Not specified Lying One-Arm Lateral Raise Lying One-Arm Lateral Raise intermediate Dumbbells Lying Rear Delt Raise Lying Rear Delt Raise intermediate Dumbbells One-Arm Kettlebell Clean and Jerk One-Arm Kettlebell Clean and Jerk intermediate Kettlebell One-Arm Kettlebell Jerk One-Arm Kettlebell Jerk intermediate Kettlebell One-Arm Kettlebell Military Press To The Side One-Arm Kettlebell Military Press To The Side intermediate Kettlebell One-Arm Kettlebell Para Press One-Arm Kettlebell Para Press intermediate Kettlebell One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press intermediate Kettlebell One-Arm Kettlebell Split Jerk One-Arm Kettlebell Split Jerk intermediate Kettlebell Push Press - Behind the Neck Push Press - Behind the Neck intermediate Barbell Rack Delivery Rack Delivery intermediate Barbell Reverse Flyes With External Rotation Reverse Flyes With External Rotation intermediate Dumbbells Seated Barbell Military Press Seated Barbell Military Press intermediate Barbell Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise intermediate Dumbbells See-Saw Press (Alternating Side Press) See-Saw Press (Alternating Side Press) intermediate Dumbbells Shoulder Press Shoulder Press intermediate Dumbbells Single-Arm Linear Jammer Single-Arm Linear Jammer intermediate Barbell Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck intermediate Barbell Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Straight-Arm Front Delt Raise Above Head intermediate Dumbbells Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head intermediate Barbell Standing Palms-In Dumbbell Press Standing Palms-In Dumbbell Press intermediate Dumbbells Two-Arm Kettlebell Clean Two-Arm Kettlebell Clean intermediate Kettlebell Two-Arm Kettlebell Jerk Two-Arm Kettlebell Jerk intermediate Kettlebell Two-Arm Kettlebell Military Press Two-Arm Kettlebell Military Press intermediate Kettlebell Circus Bell Circus Bell advanced Not specified Clean and Jerk Clean and Jerk advanced Barbell Double Kettlebell Snatch Double Kettlebell Snatch advanced Kettlebell Handstand Push-Ups Handstand Push-Ups advanced No Equipment One-Arm Kettlebell Snatch One-Arm Kettlebell Snatch advanced Kettlebell One-Arm Kettlebell Split Snatch One-Arm Kettlebell Split Snatch advanced Kettlebell Jumping Jacks beginner No Equipment Burpees intermediate No Equipment

Exercises That Also Work the Shoulders 195

The shoulders assists rather than leads in these — useful for volume without repeating the same movement.

Alternating Floor Press Alternating Floor Press beginner Kettlebell Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip beginner Barbell Bench Dips Bench Dips beginner No Equipment Bench Press - With Bands Bench Press - With Bands beginner Resistance Bands Bent Over Barbell Row Bent Over Barbell Row beginner Barbell Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row beginner Dumbbells Cable Chest Press Cable Chest Press beginner Cable Machine Cable Crossover Cable Crossover beginner Cable Machine Catch and Overhead Throw Catch and Overhead Throw beginner Medicine Ball Chest Push (multiple response) Chest Push (multiple response) beginner Medicine Ball Chest Push (single response) Chest Push (single response) beginner Medicine Ball Chest Push from 3 point stance Chest Push from 3 point stance beginner Medicine Ball Chest Push with Run Release Chest Push with Run Release beginner Medicine Ball Clean Shrug Clean Shrug beginner Barbell Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press beginner Barbell Close-Grip Dumbbell Press Close-Grip Dumbbell Press beginner Dumbbells Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press beginner E-Z Curl Bar Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown beginner Cable Machine Cross Over - With Bands Cross Over - With Bands beginner Resistance Bands Decline Barbell Bench Press Decline Barbell Bench Press beginner Barbell Decline Dumbbell Bench Press Decline Dumbbell Bench Press beginner Dumbbells Decline Push-Up Decline Push-Up beginner Not specified Decline Smith Press Decline Smith Press beginner Machines Dip Machine Dip Machine beginner Machines

Showing 24 of 195. Browse the full library →

Shoulders Stretches 17

Mobility work for the same muscles. Full stretch library →

Arm Circles Arm Circles beginner Not specified Chair Upper Body Stretch Chair Upper Body Stretch beginner Not specified Chest And Front Of Shoulder Stretch Chest And Front Of Shoulder Stretch beginner Not specified Elbow Circles Elbow Circles beginner Not specified Elbows Back Elbows Back beginner Not specified Pyramid Pyramid beginner Exercise Ball Round The World Shoulder Stretch Round The World Shoulder Stretch beginner Not specified Shoulder Circles Shoulder Circles beginner Not specified Shoulder Raise Shoulder Raise beginner Not specified Shoulder Stretch Shoulder Stretch beginner Not specified Side Wrist Pull Side Wrist Pull beginner Not specified Standing Biceps Stretch Standing Biceps Stretch beginner Not specified

Showing 12 of 17. All stretches →

Shoulders Exercises by Equipment

Barbell 74 shoulders exercises Dumbbells 60 shoulders exercises Kettlebell 41 shoulders exercises Cable Machine 32 shoulders exercises No Equipment 28 shoulders exercises Machines 19 shoulders exercises Medicine Ball 15 shoulders exercises Resistance Bands 9 shoulders exercises E-Z Curl Bar 2 shoulders exercises Exercise Ball 1 shoulders exercise

Frequently Asked Questions

What are the best shoulders exercises?

Fitnit lists 314 shoulders exercises, 119 of which train the shoulders as the primary muscle. The top of that list is Push-Ups, Alternating Cable Shoulder Press, Alternating Deltoid Raise, Anti-Gravity Press.

Where is the shoulders?

Capping the top of each arm where it meets the torso. Raising and rotating the arm in every direction.

How do I stretch the shoulders?

Fitnit lists 17 shoulders stretches, including Arm Circles, Chair Upper Body Stretch, Chest And Front Of Shoulder Stretch. Each has photographs and instructions.

Can I train shoulders at home with no equipment?

Yes — 28 of these need no equipment at all, including Push-Ups, Bench Dips, Incline Push-Up.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Biceps Exercises Bending the elbow and turning the palm upward Triceps Exercises Straightening the elbow Forearms Exercises Grip strength and wrist movement Core Exercises Trunk flexion, rotation and resisting movement of the spine All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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