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Exercises

Shoulder exercises

Your shoulders lift and rotate the arm in every direction. Presses, raises and rear-delt work train the front, side and back of the joint.

149 moves143 with 3D demosBeginner 56Intermediate 75Advanced 18

Beginner shoulder exercises 56

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBarbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxCable external rotation demonstrated on the 3D figure3D demoCable external rotationBeginner · A cable machineCable front raise demonstrated on the 3D figure3D demoCable front raiseBeginner · A cable machineCable internal rotation demonstrated on the 3D figure3D demoCable internal rotationBeginner · A cable machineCable lateral raise demonstrated on the 3D figure3D demoCable lateral raiseBeginner · A cable machineDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellDumbbell shoulder-blade punch demonstrated on the 3D figure3D demoDumbbell shoulder-blade punchBeginner · A dumbbell + A bench or boxFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbellIncline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or box

Intermediate shoulder exercises 75

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A bandBent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentCable upright row demonstrated on the 3D figure3D demoCable upright rowIntermediate · A cable machineCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDouble kettlebell military press demonstrated on the 3D figure3D demoDouble kettlebell military pressIntermediate · A kettlebellDouble kettlebell push press demonstrated on the 3D figure3D demoDouble kettlebell push pressIntermediate · A kettlebellDumbbell upright row demonstrated on the 3D figure3D demoDumbbell upright rowIntermediate · A dumbbell

Advanced shoulder exercises 18

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineBarbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebellKettlebell snatch demonstrated on the 3D figure3D demoKettlebell snatchAdvanced · A kettlebellOne-arm kettlebell jerk demonstrated on the 3D figure3D demoOne-arm kettlebell jerkAdvanced · A kettlebellPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbellSplit jerk demonstrated on the 3D figure3D demoSplit jerkAdvanced · A barbellSquat jerk demonstrated on the 3D figure3D demoSquat jerkAdvanced · A barbellTurkish get-up demonstrated on the 3D figure3D demoTurkish get-upAdvanced · A kettlebell + A dumbbellWall walk demonstrated on the 3D figure3D demoWall walkAdvanced · A wallDouble Kettlebell Snatch demonstrated on the 3D figure3D demoDouble Kettlebell SnatchAdvanced · A kettlebell

Workouts that use them

Also works the shoulders

These train it as a secondary muscle.

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Questions people ask

What are good shoulder exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Band internal rotation, Band lateral raise. There are 56 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do shoulder exercises at home without equipment?

Yes. 11 of the 149 moves here need nothing but your body, a floor, a wall or a step, for example Jumping jack, Prone Y-T-W raises, Scapular push-up (push-up plus).

What are the hardest shoulder exercises?

Moves graded advanced or expert include Freestanding handstand, Tuck planche, Wall handstand push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.