Shoulder exercises
47 exercises in our library train the shoulders as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 22 · Intermediate 17 · Advanced 8.
By equipment
Bodyweight (3 exercises)
- Decline Push-Up Intermediate
- Pike Push-Up Intermediate
- Handstand Push-Up Advanced
Dumbbells (10 exercises)
- Bent-Over Dumbbell Reverse Fly Beginner
- Chest-Supported Dumbbell Reverse Fly Beginner
- Dumbbell Front Raise Beginner
- Dumbbell Lateral Raise Beginner
- Incline Dumbbell Bench Press Beginner
- Seated Dumbbell Front Raise Beginner
- Seated Dumbbell Lateral Raise Beginner
- Seated Dumbbell Shoulder Press Beginner
- Arnold Press Intermediate
- Dumbbell Upright Row Intermediate
Barbell (6 exercises)
- Barbell Front Raise Beginner
- Barbell Overhead Press Intermediate
- Barbell Upright Row Intermediate
- Incline Barbell Bench Press Intermediate
- Seated Barbell Overhead Press Intermediate
- Wide-Grip Incline Barbell Bench Press Intermediate
Kettlebell (1 exercise)
- Kettlebell Turkish Get-Up Advanced
Cables (5 exercises)
- Cable Front Raise Beginner
- Cable Lateral Raise Beginner
- Face Pull Beginner
- Cable Overhead Press Intermediate
- Cable Upright Row Intermediate
Machines (4 exercises)
- Incline Machine Chest Press Beginner
- Machine Lateral Raise Beginner
- Machine Shoulder Press Beginner
- Reverse Pec Deck Beginner
Smith machine (2 exercises)
- Incline Smith Machine Bench Press Beginner
- Smith Machine Overhead Press Beginner
Resistance bands (2 exercises)
- Band Front Raise Beginner
- Band Lateral Raise Beginner
Power & plyometrics (11 exercises)
- Barbell High Pull Intermediate
- Barbell Thruster Intermediate
- Dumbbell Push Press Intermediate
- Hang Barbell Snatch Intermediate
- Power Barbell Snatch Intermediate
- Push Press Intermediate
- Barbell Clean and Jerk Advanced
- Barbell Press Under Advanced
- Barbell Snatch Advanced
- Barbell Split Jerk Advanced
- Dumbbell Snatch Advanced
Holds (1 exercise)
- Handstand Advanced
Other equipment (2 exercises)
- Plate Front Raise Beginner
- Plate Overhead Raise Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)