10 Best Shoulder Exercises

Why shoulder training matters

If you want a stronger upper body, better posture, and a bigger presence in a T‑shirt, you need to train your shoulders. The best shoulder exercises do more than build rounded delts. They help you press, pull, carry, and throw with less risk of injury.

Strong, flexible shoulders support almost everything you do. Rush University Medical Center notes that healthy shoulders make daily tasks like carrying groceries or throwing a baseball easier and they also help prevent injuries by keeping the joint stable and mobile.

In this guide you will walk through the 10 best shoulder exercises, how to program them, and how to keep your shoulders strong for the long haul, not just your next pump.

Understand your shoulder muscles

Before you load up the bar, it helps to know what you are training.

Your shoulder region includes:

• Deltoids
• Anterior (front) delt
• Medial or lateral (side) delt
• Posterior (rear) delt
• Trapezius and upper back muscles
• Rotator cuff
• Supraspinatus
• Infraspinatus
• Teres minor
• Subscapularis

The best shoulder exercises hit all three heads of the deltoid and support muscles like the traps and rotator cuff. That balance gives you:

• Broader shoulders and a V‑taper look
• Better posture in and out of the gym
• More stable pressing and pulling
• Lower risk of nagging shoulder pain

How to program shoulder workouts

You get more from the best shoulder exercises when your plan is dialed in. Keep these basics in mind as you build your routine.

Set weekly volume and frequency

Research on beginner and intermediate training suggests:

• Large muscle groups, including shoulders, do best with about 10 to 15 hard sets per week for growth
• Going much beyond 15 sets a week can increase fatigue without better results

You can hit that with:

• 1 focused shoulder day per week, or
• 2 upper body days, each with a handful of shoulder-focused movements

Choose reps, sets, and rest

For muscle size and strength you will usually live in this range:

• Compound presses and rows

• 3 to 5 sets of 6 to 10 reps

• Around 70 to 80 percent of your one rep max

• Rest 90 to 120 seconds between sets

• Isolation moves like raises and flyes

• 3 to 4 sets of 10 to 15 reps

• Shorter rest, about 60 seconds

Beginner templates from Muscle & Strength use about 9 working sets in a session and advise 90 to 120 seconds of rest between sets to drive progress while protecting recovery.

Warm up and progress safely

A simple structure:

1. Warm up

• 5 to 10 minutes of light cardio
• 2 lighter warm up sets for your main press

1. Work sets

• Start with big compound lifts
• Move to isolation and machine work

1. Progressive overload

• Use good form on every set
• When you can hit the top of the rep range cleanly, add a small amount of weight next session

Perfect form beats ego lifting. You are training your shoulders to last for decades, not just for one heavy set.

1. Overhead shoulder press

The overhead shoulder press should sit near the top of your best shoulder exercises list. It is one of the most effective moves for building overall shoulder strength and size.

What it works

• Primary: Anterior delts
• Secondary: Medial delts, traps, triceps, upper chest and core

You can perform it seated or standing, with dumbbells or a barbell. Dumbbells are often recommended if you want to correct left-right imbalances and get a longer range of motion.

How to do it

1. Sit or stand tall with dumbbells at shoulder height, palms facing forward.
2. Brace your core and keep your ribs down.
3. Press the weights straight up until your arms are almost locked out.
4. Lower under control until the bells return to about ear level.

Aim for:

• 3 to 4 sets of 6 to 10 reps
• 90 to 120 seconds rest

Form tips

• Do not arch your lower back
• Keep elbows under or slightly in front of your wrists
• If standing, keep your glutes squeezed for stability

2. Seated dumbbell shoulder press

The seated dumbbell press is a staple for balanced shoulder development. Seated presses reduce lower body involvement so your delts do more of the work.

What it works

• Anterior and medial delts
• Triceps
• Upper traps to stabilize

Because each arm works independently, the seated dumbbell press helps correct side-to-side differences.

How to do it

1. Set an adjustable bench to a near-upright position.
2. Sit with feet planted and dumbbells resting on your thighs.
3. Kick the dumbbells up to shoulder height, palms forward.
4. Press the weights up until your arms are almost straight.
5. Lower slowly back to the start.

Programming ideas:

• Heavy strength focus: 4 sets of 6 to 8 reps
• Size focus: 3 to 4 sets of 8 to 12 reps

Form tips

• Do not bounce or slam the weights at the bottom
• Keep your head in a neutral position, not jutting forward
• Stay tight on the bench, no excessive wiggling between reps

3. Arnold press

If you want a single move that hits both the front and side delts hard, the Arnold press earns its place among the best shoulder exercises.

What it works

• Anterior delts
• Medial delts
• Upper chest and triceps

Because of the rotation built into the movement, the Arnold press can feel more natural on your shoulder joints than a straight up-and-down press.

How to do it

1. Sit on a bench with back support, holding dumbbells at shoulder height.
2. Start with palms facing toward you, elbows in front of your torso.
3. As you press up, rotate your wrists so your palms face forward at the top.
4. Reverse the motion on the way down, finishing back in front of your chest.

You can use a pyramid set structure such as 4 sets of 12, 10, 8, then 6 reps, increasing weight slightly as you drop reps.

Form tips

• Move through the rotation smoothly, do not jerk the weights
• Avoid flaring your elbows too far out at the bottom
• Stop if you feel pinching, not just normal muscle fatigue

4. Dumbbell lateral raise

If you are chasing that capped shoulder look, lateral raises are non‑negotiable. They isolate the side delts that give your torso width.

What it works

• Medial or lateral delts
• Upper traps as stabilizers

How to do it

1. Stand tall holding light to moderate dumbbells at your sides.
2. With a slight bend in your elbows, raise your arms out to the sides.
3. Stop when your hands reach about shoulder height.
4. Lower under control, do not let gravity take over.

Recommended programming:

• 4 sets of 12 reps
• 60 seconds rest between sets

Form tips

• Think about pushing the weights out, not just up
• Keep your torso still, avoid swinging or using momentum
• Use a weight you can control, your ego will want heavier but your shoulders will not

5. Dumbbell front raise

The dumbbell front raise isolates your front delts and builds strength that transfers to your pressing movements.

What it works

• Anterior delts
• Upper chest to a smaller degree

How to do it

1. Hold a pair of dumbbells in front of your thighs, palms facing your body.
2. Keeping arms mostly straight with a soft elbow bend, raise one or both arms to shoulder height.
3. Pause briefly at the top.
4. Lower slowly back to the starting position.

You can use alternating arms or both arms together.

Suggested structure:

• 4 sets of 12 reps
• About 60 seconds rest

Form tips

• Do not raise the weights above eye level
• Avoid leaning back, keep your ribs down and core braced
• Control the negative, your front delts grow on the way down too

6. Reverse fly

Reverse flyes target the often-neglected rear delts and mid-back muscles that keep your shoulders balanced and your posture upright.

What it works

• Posterior delts
• Rhomboids
• Middle traps

How to do it

You can do reverse flyes with dumbbells on an incline bench or with cables.

1. Hinge at the hips or lie face down on an incline bench.
2. Hold the weights directly under your shoulders, palms facing each other.
3. Raise your arms out and slightly back, squeezing your shoulder blades together.
4. Lower slowly, maintaining that hinge or bench contact.

Programming:

• 4 sets of 12 reps
• 60 seconds rest

Form tips

• Keep a neutral spine, no rounding your back
• Think about moving from your shoulders, not your hands
• Squeeze at the top for a brief pause each rep

7. Face pull

Face pulls are one of the best shoulder exercises for rear delt development and overall shoulder health. They build the muscles that oppose all your pressing.

What it works

• Rear delts
• Rhomboids
• Upper traps
• Rotator cuff

Performed correctly, they improve posture and shoulder stability. Many coaches recommend a supinated (underhand) grip and high elbow path to emphasize the rear delts.

How to do it

1. Attach a rope to a cable machine at about upper chest or face height.
2. Grab the rope with an underhand grip, thumbs pointing behind you.
3. Step back to create tension and stagger your stance.
4. Pull the rope toward your forehead, driving your elbows up and out.
5. Squeeze your shoulder blades together, then return to the start under control.

Programming ideas:

• 3 to 4 sets of 12 to 15 reps
• Short rest, about 60 seconds

Form tips

• Do not arch your lower back to move more weight
• Keep your neck neutral, avoid poking your head forward
• Focus on smooth, controlled reps, not heavy loads

8. Rear delt row

Rowing variations that emphasize the rear delts can actually activate your posterior shoulders more effectively than traditional shoulder presses and raises. That makes the rear delt row a time-efficient choice.

What it works

• Rear delts
• Middle traps and rhomboids
• Biceps

How to do it

You can perform rear delt rows with dumbbells, cables, or on a chest‑supported row machine.

1. Hinge at the hips with a flat back or set up on a chest‑supported bench.
2. Grip the handles with a neutral or slightly wider than normal grip.
3. Row the weights toward your upper ribs or armpits, flaring your elbows out.
4. Pause briefly, then lower under control.

Programming:

• 3 to 4 sets of 8 to 12 reps
• 60 to 90 seconds rest

Form tips

• Keep your chest up and spine neutral
• Lead with your elbows, not your hands
• Do not yank the weight, make the rear delts do the work

9. Landmine press

If overhead presses irritate your shoulders, the landmine press belongs on your best shoulder exercises list. The diagonal bar path reduces joint strain while still loading your delts heavily.

What it works

• Anterior and lateral delts
• Posterior delts as stabilizers
• Traps, upper chest, and triceps
• Core for anti-rotation

How to do it

1. Place one end of a barbell in a landmine attachment or corner.
2. Load plates on the free end and hold it with one hand at shoulder level.
3. Stand in a staggered stance, core braced.
4. Press the bar up and slightly forward along its natural arc.
5. Control it back down to shoulder height.

Programming:

• 3 to 4 sets of 8 to 12 reps per arm
• 60 to 90 seconds rest

Form tips

• Keep your wrist neutral, not bent back
• Do not let the bar drift too far away from your body
• Think of pushing yourself away from the bar as you press

This is also a smart choice if you have limited shoulder mobility or are coming back from an injury, since the angle reduces overhead stress.

10. Machine and cable shoulder work

Free weights are great, but machines and cables let you focus purely on muscle tension. They also provide joint‑friendly options if you train around pain.

Some of the most useful machine and cable options tested by YR Fitness in 2025 and 2026 include:

• Seated shoulder press machine

• Smooth, natural pressing path

• Easy to learn and fits most gym setups

• Lateral raise machine

• Highly effective isolation for side delts

• Controlled movement with minimal momentum

• Dual rear delt / pec fly machine

• Trains front and back shoulder muscles

• Great for clean isolation, without chasing max strength

• Cable functional trainer with shoulder attachments

• Constant tension through the whole range

• Works well for beginners and athletes, including rehab work

• Plate‑loaded iso‑lateral shoulder press machine

• Independent arm movement for balanced strength

• True heavy loading with a realistic movement path

How to use them

A sample machine finisher after your main free weight work:

1. Lateral raise machine

• 3 sets of 12 to 15 reps

1. Rear delt / pec fly machine (rear delt setting)

• 3 sets of 12 to 15 reps

1. Seated shoulder press machine

• 3 sets of 8 to 10 reps

Rest 60 to 90 seconds between sets and keep your focus on clean, controlled technique.

Prehab and rehab: bulletproof your shoulders

Big lifts are great until a small rotator cuff tweak shuts you down. Building shoulder durability is not optional, especially if you press and pull heavy.

Why prehab matters

Shoulder injuries are common in lifting sports. A consistent prehab routine can strengthen the joint, improve posture, and enhance performance, as explained in a Gymshark guide from February 2024.

That guide highlights four key areas:

• Lumbar stability
• Thoracic mobility
• Scapular control
• Rotator cuff strength

Key prehab exercises

From the same Gymshark resource, you can build a simple routine with:

• Side plank

• Trains lower back stabilizers and rotator cuff

• Supports upright posture during overhead lifts

• Thoracic cat–cow and wall angels

• Improve upper back mobility

• Help you get into safer overhead positions

• Band pull‑aparts, prone scapular squeezes, scapular push‑ups, incline bench Y‑T‑W raises

• Improve scapular control

• Strengthen mid‑back muscles that support your shoulders

• Banded external and internal rotations

• Directly load the rotator cuff

• Essential if you do a lot of pressing

A consistent prehab plan of 2 to 3 sets of 10 to 15 reps, performed 2 to 3 times per week, can build more resilient shoulders and improve range of motion according to the Gymshark article.

Rehab and conditioning

If you are already dealing with shoulder pain or coming back after surgery, a structured conditioning program is vital. The American Academy of Orthopaedic Surgeons (AAOS) recommends a 4 to 6 week program, done 2 to 3 days per week, to maintain strength and motion.

Key elements include:

• Strengthening

• Standing rows

• External rotation with the arm abducted 90 degrees

• Internal rotation with bands or machines

• Typically 3 sets of 8 repetitions, three days a week

• Stretching

• Sleeper stretch

• Passive internal and external rotation

• Crossover arm stretch

• Aim for daily or 5 to 6 days per week

AAOS also supports progressive resistance for elbow flexion and extension to strengthen biceps and triceps, which in turn help shoulder recovery.

The priority in rehab work is always pain‑free movement and precise form, including details such as:

• Keeping the elbow aligned with the shoulder in external rotation
• Squeezing shoulder blades in standing rows
• Avoiding a rounded back or locked knees in pendulum-type exercises

If in doubt, work with a physical therapist and get cleared before you return to heavy lifting.

Sample shoulder workout templates

You can plug the best shoulder exercises into simple, effective routines. Here are two options to get you started.

Beginner shoulder day (once per week)

1. Seated dumbbell shoulder press

• 4 sets of 8 reps

1. Dumbbell lateral raise

• 4 sets of 12 reps

1. Reverse fly

• 4 sets of 12 reps

1. Face pull

• 3 sets of 15 reps

Rest 60 to 90 seconds between sets. This gives you around 15 shoulder-focused sets, which aligns with guidance to keep weekly shoulder volume under that threshold for growth without overtraining.

Upper body day with shoulder focus (twice per week)

Day A

1. Overhead shoulder press

• 4 sets of 6 to 8 reps

1. Rear delt row

• 3 sets of 8 to 10 reps

1. Dumbbell lateral raise

• 3 sets of 12 to 15 reps

Day B

1. Landmine press

• 4 sets of 8 to 10 reps per arm

1. Arnold press

• 3 sets of 10 reps

1. Face pull

• 3 sets of 12 to 15 reps

Add 5 to 10 minutes of prehab work before or after each session, such as side planks, band pull‑aparts, and external rotations.

Shoulder training gear you can use

If you train at home or want more options, there is plenty of equipment that supports shoulder strength and rehab:

• Adjustable Twister Arm Trainers and hydraulic chest expanders

• Resistance from around 22 up to 440 pounds

• Useful for chest, arm, and shoulder strength training

• Mikolo deltoid and shoulder press machine

• Adjustable seat and backrest

• Up to 800‑pound capacity for serious home gym pressing

• Rotator machines and shoulder pulleys

• Light resistance tools, often around 12 pounds

• Designed for rehab, boxing, or general shoulder conditioning

Choose tools that match your current level and goals. Heavy hydraulic devices are great for strength work if your shoulders are healthy. Pulleys and light rotator machines are better suited to rehab and gentle range-of-motion training.

Put it all together

To get the most from the best shoulder exercises and keep your joints happy, lock in these habits:

1. Train all three heads of the deltoid

• Pressing for front delts
• Lateral raises and machines for side delts
• Rows, face pulls, and reverse flyes for rear delts

1. Respect weekly volume

• Aim for 10 to 15 hard sets per week
• Space them over one or two sessions

1. Progress with intent

• Add small amounts of weight when you own the current load
• Keep rest periods in the 60 to 120 second range based on the exercise

1. Protect your shoulders

• Include prehab 2 to 3 times per week
• Use machine and cable options if joints feel beat up
• Follow medical guidance if you are rehabbing

Pick two or three of the exercises from this list, plug them into one of the templates, and commit to eight weeks of focused work. Your shoulders will be stronger, your lifts will feel more stable, and every shirt you own will fit a little better.

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