Shoulder exercises train all three heads of the deltoid plus the rotator cuff: overhead presses, lateral and front raises, and prone raise drills. The shoulder is the most mobile joint in the body, so control matters as much as load. The smaller raise and rotator-cuff moves are worth keeping in even when you are chasing bigger presses.
Below are 46 shoulder exercises, 13 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Don't skip the small stuff. Light raises and rotator-cuff work are what keep your heavy presses around for the long haul.
Related Exercise Hubs
All Shoulder Exercises (46)
Bent Arm Lateral Raise
Corner Row
Goddess Pose
Lateral Raise
Pull Apart
Quadruped Thread-the-Needle
Rear Delt Raise
Seated Rear Delt Stretch
Shoulder Rolls
T Raise
W Raise
Warrior Pose
Y Raise
Bent Over Reach Through
Camel
Chair Pose
Front Raise
I Raise
Inverted Row
March-N-Chop
Pec Raises
Pike Push Up
Quarter Pike Pushup
Quick Shuffle
Rotator Cuff Stretch
Shoulder Press
Supported Row
Tree Pose
Arnold Press
Bent Over Row
Dancer
Decline Push Up
Eagle Pose
Jumping Jack
Pec Squeeze Crossovers
Pendlay Row
Pseudo Planche Push Up
Push Press
Reach-N-Lunge
Reverse Row
Squat to Front Raise
Swing-N-Lunge
Teaser Hold
Upright Row
Ventral Jack
Warrior 3
Frequently Asked Questions
What are the best shoulder exercises for beginners?
Bent Arm Lateral Raise, Corner Row, and Goddess Pose are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for shoulder exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train shoulder?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Bent Arm Lateral Raise and Corner Row, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these shoulder exercises harder over time?
Once your form is repeatable, progress toward harder options such as Arnold Press and Bent Over Row. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.