Durata/Exercises/Shoulders Exercises
Muscle group

Shoulders exercises

31 exercises train the shoulders directly. Another 23 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 31 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: 5/3/1112
  6. 6The Rippler103

Recurring programs repeat that cycle indefinitely.

The exercises

All shoulders exercises

Arnold Press (Dumbbell)Shoulders · 5 programs Band PullapartsShoulders · Resistance Band Chest Supported Y Raise (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 Handstand Push UpShoulders · Bodyweight Lateral Raise (Band)Shoulders · Resistance Band Lateral Raise (Cable)Shoulders · 5 programs Lateral Raise (Dumbbell)Shoulders · 24 programs Lateral Raise (Machine)Shoulders · Machine Overhead Press (Barbell)Shoulders · 30 programs Overhead Press (Dumbbell)Shoulders · 15 programs Overhead Press (Smith Machine)Shoulders · Machine Plate Front RaiseShoulders · Plate 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 Upright Row (Cable)Shoulders · Machine Upright Row (Dumbbell)Shoulders · Dumbbell
Indirect work

Also works the shoulders

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

Around The WorldChest · Dumbbell 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 Chest Supported Reverse Fly (Dumbbell)Upper Back · 1 program Clap Push UpsChest · Bodyweight Decline Push UpChest · Other Incline Bench Press (Barbell)Chest · 12 programs Incline Bench Press (Dumbbell)Chest · 23 programs Incline Bench Press (Smith Machine)Chest · Machine Incline Chest Press (Machine)Chest · Machine Kneeling Push UpChest · Bodyweight Pike PushupTriceps · Bodyweight Push UpChest · 2 programs Push Up - Close GripChest · 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 Upright Row (Barbell)Traps · 1 program