Durata/Exercises/Shoulders Exercises
Muscle group

Shoulders exercises

48 exercises train the shoulders directly. Another 78 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for shoulders All 48 Indirect work
Front
Back
Most shoulders volume

Programs that train shoulders hardest

Ranked by how many working sets aim at the shoulders over one full cycle.

Working sets per cycle050100150200250300
  1. 1Juggernaut Method 2.0300
  2. 2Bullmastiff229
  3. 3GZCL: Jacked & Tan 2.0189
  4. 4Physique Peak150
  5. 5Metallicadpa PPL: 5/3/1127
  6. 6The Rippler103

Recurring programs repeat that cycle indefinitely.

The exercises

All shoulders exercises

Arnold Press (Dumbbell)Shoulders · 5 programs Around The WorldShoulders · Dumbbell Band PullapartsShoulders · Resistance Band Behind the Neck Press (Barbell)Shoulders · Barbell Chest Supported Y Raise (Dumbbell)Shoulders · Dumbbell Clean and PressShoulders · Barbell Cuban Press (Dumbbell)Shoulders · Dumbbell Dumbbell SnatchShoulders · Dumbbell External Rotation (Dumbbell)Shoulders · Dumbbell Face PullShoulders · 20 programs Front Raise (Band)Shoulders · Resistance Band Front Raise (Barbell)Shoulders · Barbell Front Raise (Cable)Shoulders · Machine Front Raise (Dumbbell)Shoulders · 1 program Front Raise (Suspension)Shoulders · Suspension Halo (Plate)Shoulders · Plate Handstand HoldShoulders · Bodyweight Handstand Push UpShoulders · Bodyweight Kettlebell Shoulder PressShoulders · 1 program Kettlebell SnatchShoulders · Kettlebell Kettlebell Turkish Get UpShoulders · 1 program Landmine Squat and PressShoulders · Barbell Lateral Raise (Band)Shoulders · Resistance Band Lateral Raise (Cable)Shoulders · 5 programs Lateral Raise (Dumbbell)Shoulders · 24 programs Lateral Raise (Machine)Shoulders · Machine Overhead Carry (Dumbbell)Shoulders · Dumbbell Overhead Press (Barbell)Shoulders · 30 programs Overhead Press (Dumbbell)Shoulders · 15 programs Overhead Press (Smith Machine)Shoulders · Machine Planche Push UpShoulders · Bodyweight Plate Front RaiseShoulders · Plate Press UnderShoulders · Barbell Push PressShoulders · 2 programs Seated Lateral Raise (Dumbbell)Shoulders · Dumbbell Seated Overhead Press (Barbell)Shoulders · Barbell Seated Overhead Press (Dumbbell)Shoulders · 2 programs Seated Shoulder Press (Machine)Shoulders · Machine Shoulder Press (Dumbbell)Shoulders · 1 program Shoulder Press (Machine Plates)Shoulders · 1 program Shoulder TapsShoulders · Bodyweight Single Arm Landmine Press (Barbell)Shoulders · Barbell Single Arm Lateral Raise (Cable)Shoulders · Machine Standing Military Press (Barbell)Shoulders · Barbell Thruster (Kettlebell)Shoulders · Kettlebell Upright Row (Cable)Shoulders · Machine Upright Row (Dumbbell)Shoulders · Dumbbell Z Press (Barbell)Shoulders · Barbell
Indirect work

Also works the shoulders

These target another muscle, but the shoulders still does its share.

Archer Push UpChest · Bodyweight Ball SlamsAbdominals · Other Bear CrawlAbdominals · Bodyweight Bench Press - Close Grip (Camber Bar)Triceps · Barbell Bench Press - Wide Grip (Barbell)Chest · Barbell Bench Press (Barbell)Chest · 38 programs Bench Press (Cable)Chest · Machine Bench Press (Dumbbell)Chest · 5 programs Bench Press (Smith Machine)Chest · Machine BurpeeQuadriceps · Bodyweight Burpee Over the BarQuadriceps · Bodyweight Cable Fly CrossoversChest · 8 programs Chest DipChest · 2 programs Chest Dip (Assisted)Chest · Machine Chest Dip (Weighted)Chest · 2 programs Chest Fly (Band)Chest · Resistance Band Chest Fly (Dumbbell)Chest · 6 programs Chest Fly (Machine)Chest · 1 program Chest Fly (Suspension)Chest · Suspension Chest Press (Machine)Chest · 2 programs Chest Supported Reverse Fly (Dumbbell)Upper Back · 1 program Chin Up - Narrow Parallel GripLats · Bodyweight Clap Push UpsChest · Bodyweight Clean and JerkQuadriceps · 1 program Deadlift High PullQuadriceps · Barbell Decline Bench Press (Barbell)Chest · Barbell Decline Bench Press (Dumbbell)Chest · Dumbbell Decline Bench Press (Machine)Chest · Machine Decline Bench Press (Smith Machine)Chest · Machine Decline Chest Fly (Dumbbell)Chest · Dumbbell Decline Push UpChest · Other Downward DogHamstrings · Bodyweight Dumbbell Squeeze PressChest · Dumbbell Farmers WalkForearms · 1 program Floor Press (Barbell)Chest · Barbell Floor Press (Dumbbell)Chest · 1 program Hang SnatchQuadriceps · Barbell Incline Bench Press (Barbell)Chest · 12 programs Incline Bench Press (Dumbbell)Chest · 23 programs Incline Bench Press (Smith Machine)Chest · Machine Incline Chest Fly (Dumbbell)Chest · Dumbbell Incline Chest Press (Machine)Chest · Machine Incline Push UpsChest · Bodyweight Iso-Lateral Chest Press (Machine)Chest · Machine Jumping JackCalves · Bodyweight Kettlebell CleanHamstrings · 1 program Kettlebell High PullQuadriceps · 1 program Kettlebell SwingHamstrings · 2 programs Kneeling Push UpChest · Bodyweight Low Cable Fly CrossoversChest · Machine Muscle UpLats · Bodyweight One Arm Push UpChest · Bodyweight Overhead SquatQuadriceps · 1 program Overhead Triceps Extension (Cable)Triceps · Machine Pike PushupTriceps · Bodyweight Plank PushupAbdominals · Bodyweight Plate PressChest · Plate Plate Squeeze (Svend Press)Chest · Plate Power JerkQuadriceps · Barbell Power SnatchQuadriceps · 1 program Pullover (Dumbbell)Chest · 2 programs Push UpChest · 2 programs Push Up - Close GripTriceps · Bodyweight Push Up (Weighted)Chest · Bodyweight Rear Delt Reverse Fly (Cable)Upper Back · Machine Rear Delt Reverse Fly (Dumbbell)Upper Back · 5 programs Rear Delt Reverse Fly (Machine)Upper Back · 2 programs Reverse Fly Single Arm (Cable)Upper Back · Machine Seated Chest Flys (Cable)Chest · Machine SnatchQuadriceps · 1 program Snatch BalanceQuadriceps · Barbell Snatch PullQuadriceps · Barbell Split JerkQuadriceps · Barbell Thruster (Barbell)Quadriceps · Barbell Upright Row (Barbell)Traps · 1 program Wall BallQuadriceps · Other Wide Push UpChest · Bodyweight Windmill (Kettlebell)Abdominals · Kettlebell