Shoulders Exercises

The shoulders are a complex combination of bones, muscles, ligaments, tendons, and cartilage. For this reason, it is important that the shoulders maintain good strength, flexibility, and range of motion.

The shoulder can be, at times, placed in awkward positions where the susceptibility to injury is high. Therefore, it is important to always remember to adequately warm-up the shoulder area and perform all exercises with strict and controlled movements.

Below, we have divided the shoulders exercises by exercise type for ease in browsing. Once you have chosen the shoulder exercise type to perform you can then view all of the shoulder exercises under that exercise type.

Each specific shoulder exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Elastic Band Exercises

Bent Over Rear Deltoids Raises

This exercise focuses on working the posterior deltoids and is of moderate difficulty. The exercise requires a portable elastic band to be performed. Recommended frequency: perform this exercise two to four times per week.

Front Deltoids Raises

This exercise focuses on working the anterior deltoids and is of moderate difficulty. This exercise requires only an elastic band to perform. Recommended frequency: perform this exercise one to five times per week.

Military Press

This exercise works the entire deltoids area and requires an elastic band to perform. The level of difficulty is moderate. Recommended frequency: perform this exercise two to four times per week.

One Arm Deltoids Raises

This exercise targets the medial deltoids muscles and exercises one side at a time. The exercise is of moderate difficulty. Recommended frequency: perform this exercise two to four times per week.

One Arm Military Press

This exercise requires an elastic band and focuses on working the entire deltoids area. This exercise varies in difficulty in relation to the tension of the elastic band. Recommended frequency: perform this exercise two to four times per week.

Standing Rear Deltoids

This exercise is of moderate difficulty and is performed with an elastic band. This exercise targets the posterior deltoids muscle group. Recommended frequency: perform this exercise two to four times per week.

Two Arm Deltoids Raises

The level of difficulty when performing this exercise is moderate. This exercise works the entire deltoids area and requires only an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.

Upright Deltoids Rows

This exercise targets the trapezius and deltoids muscle groups and is of moderate difficulty to perform. This exercise requires an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.

Exercise Ball Exercises

Barbell Front Press

This exercise targets the deltoids and uses an exercise ball and a barbell. This exercise varies in difficulty based on the weight used with the barbell. Recommended frequency: perform this exercise one to three times per week.

Barbell Press Behind Head

This exercise works the deltoids and requires an exercise ball and a barbell to perform. This exercise varies in difficulty based on the weight used with the barbell. Recommended frequency: perform this exercise one to three times per week.

Lying Rear Deltoids Raises

This exercise works the posterior deltoids and requires an exercise ball and a set of dumbbells. The difficulty is dependent upon the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

One Arm Dumbbell Press

This exercise targets one side of the deltoids and uses an exercise ball and a dumbbell. The difficulty varies based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Front Deltoids Raises

This exercise targets the anterior deltoids and uses an exercise ball and a dumbbell. The difficulty is based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Lateral Raises

This exercise focuses on one set of lateral deltoids. This exercise requires an exercise ball and a dumbbell and the difficulty is based upon the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Side Raises w/Elastic Band

This exercise targets one set of lateral deltoids and requires an exercise ball and an elastic band. The difficulty is based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Seated Rear Deltoids Flyes w/Elastic Band

This exercise targets the posterior deltoids and requires an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Shoulder Press w/Elastic Band

This exercise targets the deltoids and requires an exercise ball and an elastic band. The difficulty is dependent upon the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Two Arm Deltoids Raises w/Elastic Band

This exercise targets the lateral deltoids and requires an exercise ball and an elastic band. The difficulty is based on the tension of the elastic band. Recommended frequency: perform this exercise two to four times per week.

Two Arm Dumbbell Press

This exercise focuses on both sets of deltoids and uses an exercise ball and a dumbbell. The difficulty varies based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

Two Arm Front Deltoids Raises

This exercise works both anterior deltoids and requires an exercise ball and a set of dumbbells. The difficulty is based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Lateral Raises

This exercise works both lateral deltoids and requires an exercise ball and a set of dumbbells. The difficulty is related to the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Exercises

Arnold Press

This exercise primarily targets the lateral deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Double Arm Swing Squats

This exercise primarily targets the anterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Figure 8s w/Kettlebell

This exercise primarily targets all parts of the shoulders and provides a low to moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Front Raises

This exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Front Raises With One Arm

Front Raises With Two Kettlebells

This exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

High Pull

This exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

High Pull With One Arm

High Pull With Two Kettlebells

This exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Military Press With One Kettlebell

This exercise primarily targets the lateral deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Military Press With Two Kettlebells

This exercise primarily targets the lateral deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Push Press

This exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Push Press With One Arm

This exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Shoulder Press

Seated Shoulder Press Alternating

Seated Shoulder Press With One Arm

Shoulder Press

Shoulder Press Alternating

Shoulder Press With One Arm

Side Lateral Raises

Side Lateral Raises With One Arm

This exercise primarily targets the lateral deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Side Press

This exercise primarily targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Snatch With One Arm

This exercise primarily targets the posterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Swing Clean

This exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Swing Clean Push Press

Turkish Get-Up

This exercise targets all parts of the shoulders and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Upright Rows w/Kettlebell

This exercise targets all parts of the shoulders and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Upright Rows With One Arm

Upright Rows With Two Kettlebells

This exercise targets all parts of the shoulders and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Windmill

Medicine Ball Exercises

Medicine Ball Front Deltoids Raises

This exercise primarily targets the anterior deltoids and is fairly simple to perform. This exercise requires only a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Stretching Exercises

Cross Body Stretch

This exercise is easy to perform and focuses on stretching the shoulder muscles and joint one arm at a time. This exercise is performed without the use of equipment. Recommended frequency: this exercise can be performed daily.

Kneeling Reach

This exercise is designed to stretch the shoulder, gluteal, and lower back muscles and is easy to perform. This exercise requires no equipment to perform. Recommended frequency: this exercise can be performed daily.

Rear Body Reach

This exercise focuses on stretching the shoulder muscles and joint and is easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: this exercise can be performed daily.

Weight Training-Anterior Deltoids (front) Exercises

Dumbbell Upright Rows

This exercise is easy to perform and works both sets of trapezius muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Deltoids Raises

This exercise targets on both sets of deltoids muscles and is fairly easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Front Deltoids Plate Raises

This exercise is easy to perform and works both sets of deltoids muscles at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to three times per week.

Incline Two Arm Deltoids Dumbbell Raises

This exercise targets both sets of deltoids muscles and is fairly easy to perform. This exercise requires an incline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Front Deltoids Raises

This exercise is easy to perform and works both sets of deltoids muscles at the same time. This exercise is performed using a medicine ball. Recommended frequency: perform this exercise one to five times per week.

One Arm Front Cable Raises

This exercise targets the anterior deltoids muscles, one arm at a time, and is fairly easy to perform. This exercise uses the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

One Arm Front Deltoids Dumbbell Raises

This exercise is easy to perform and works the the anterior deltoids muscles, one arm at a time. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Front Deltoids Presses

This exercise is easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Dumbbell Raises Over Head

This exercise is fairly easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Front Deltoids Dumbbell Raises

This exercise focuses on both sets of deltoids muscles at a time and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Weight Training-Lateral Deltoids (middle) Exercises

Alternating Dumbbell Deltoids Presses

This exercise focuses on the lateral deltoids muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Upright Rows

This exercise works the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires an EZ curl bar or a barbell. Recommended frequency: perform this exercise one to three times per week.

Behind the Neck Seated Barbell Deltoids Military Presses

This exercise is moderately easy to perform and targets the lateral and posterior deltoid muscles. Recommended frequency: perform this exercise one to three times per week.

FreeMotion Overhead Cable Presses

This exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires a free motion cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Incline One Arm Deltoids Lateral Raises

This exercise is fairy easy to perform and targets the lateral and posterior deltoids muscles. This exercise requires an incline bench and a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Machine Deltoids Military Presses

This exercise is moderately easy to perform and focuses on the lateral deltoids muscles. This exercise requires deltoids press machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Arm Side Deltoids Laterals

This exercise works the lateral deltoids muscles, one arm at a time, and is easy to perform. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to three times per week.

Seated Barbell Deltoids Military Presses

This exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Dumbbell Deltoids Presses

This exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Side Lateral Deltoids Raises

This exercise is easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a set of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Deltoids Military Presses

This exercise works the lateral deltoids muscles and is moderately easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Low Cable Deltoids Raises

This exercise targets one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

Standing One Arm Dumbbell Presses

This exercise works one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Side Lateral Deltoids Raises

This exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Two Arm Dumbbell Presses

This exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Twisting Dumbbell Presses

This exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Dumbbell Deltoids Upright Rows

This exercise targets the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Shoulders Exercises

Elastic Band Exercises

Exercise Ball Exercises

Kettlebell Exercises

Medicine Ball Exercises

Stretching Exercises

Weight Training-Anterior Deltoids (front) Exercises

Weight Training-Lateral Deltoids (middle) Exercises

Weight Training-Posterior Deltoids (rear) Exercises

Exercises by Type

Exercises by Muscle Group