Best Shoulders Exercises
The shoulders have three heads — front, side, and rear. Most lifters only train the front. Here's how to build complete 3D shoulders.
Quick Answer
The deltoid has three heads: anterior (front), lateral (side), and posterior (rear). All three perform different movements, so training only one (usually the front, from pressing) leads to muscular imbalance and shoulder issues.
20+ Best Shoulders Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Shoulder Warm-up
Resistance Bands • Beginner
Arch Hang
Pull Up Bar • Intermediate
Parallel Bar Support Hold
Parallel Bars • Beginner
Scapular Pull-Up
Pull Up Bar • Beginner
Ring Support Hold
Rings • Intermediate
Pseudo Planche Push-Up
Body Only • Advanced
Rings Turned Out Support Hold
Rings • Advanced
Rings Turned Out Push-Up
Rings • Advanced
Shoulder Tap Plank
Body Only • Intermediate
Behind the Back Hand Clasp Stretch
Other • Intermediate
Shoulder Dislocate
Resistance Bands • Beginner
Shoulder Bridge
Body Only • Intermediate
Arm Circle
Body Only • Beginner
Elbow Circle
Body Only • Beginner
Circular Shoulder Shrug
Body Only • Beginner
Elevated Pike Push-Up
Other • Intermediate
Wall Extension
Body Only • Beginner
Cross-Body Shoulder Stretch
Body Only • Beginner
Wall-Assisted Handstand
Other • Intermediate
Scapular Shrug
Body Only • Beginner
Wall Plank
Other • Intermediate
Shoulder Extension Stretch
Body Only • Beginner
Trap-3 Raise
Dumbbell • Intermediate
External Rotation
Resistance Bands • Beginner
Shoulders Anatomy
The deltoid has three heads: anterior (front), lateral (side), and posterior (rear). All three perform different movements, so training only one (usually the front, from pressing) leads to muscular imbalance and shoulder issues.
For balanced shoulders you need pressing (front delts), lateral raises or wide-grip upright rows (side delts), and rear-delt work like face pulls and rear-delt flyes. Traps sit between the neck and shoulders and are worked by shrugs, deadlifts, and upright rows.
How to Train Shoulders
- Sets / reps
- 12–20 hard sets per week across all three heads. 5–8 reps for heavy presses; 10–20 reps for lateral raises and face pulls.
- Frequency
- 2 sessions per week.
- Rest
- 2–3 min on heavy overhead presses; 45–60 sec on lateral raise-style isolation.
Training Tips
- ✓Side delts respond best to high reps (10–20) and very strict form. Heavy lateral raises with momentum do nothing.
- ✓Every shoulder workout should include face pulls or rear-delt flyes — rear delts are the most underdeveloped muscle in 90% of lifters.
- ✓Don't chase heavy weight on lateral raises. Focus on lifting with your elbows, not your hands.
Common Mistakes
- !Only doing overhead press and skipping lateral raises. Front delts are already worked by bench and incline presses — side delts need direct work.
- !Using momentum on lateral raises. Keep your torso still and lift to shoulder height, no higher.
- !Shrugging the traps on every shoulder exercise. Actively depress your shoulder blades to isolate the delts.
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Frequently Asked Questions
What are the best shoulder exercises?
Overhead press (front delts, strength), lateral raises (side delts, width), face pulls (rear delts, posture), and rear-delt flyes. A full shoulder workout covers all three heads — most people only train the front.
Why are my shoulders small?
Almost always because the side delts aren't being trained directly. Front delts get plenty of work from bench and incline presses, but side delts require dedicated lateral-raise-style lifts. Add 4 sets of lateral raises every shoulder session.
How often should I train shoulders?
Twice per week for most lifters. Side delts can be trained 3–4x per week since they recover fast — some advanced lifters do short lateral-raise sets daily.
Are lateral raises better with dumbbells or cables?
Cables provide constant tension through the full range, which is great for hypertrophy. Dumbbells are more accessible and let you overload the top of the rep. Alternate both for best results.
What's the best shoulder exercise for mass?
Seated dumbbell overhead press for front and side delts combined. For pure size, add 4 sets of lateral raises and 4 sets of face pulls to round out the development.
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