Guides › Shoulders

1. #1 for front delts

   Dumbbell overhead press

   Home + GymBeginner3 × 8–12

   Equipment: Dumbbells

   1. Dumbbells at shoulder height, palms forward
   2. Press straight up, biceps by ears
   3. Ribs down, no arching

   Common mistake: Leaning back to turn it into an incline press.

2. #2 for side delts

   Lateral raise

   Home + GymBeginner3 × 12–20

   Equipment: Light dumbbells or water bottles

   1. Slight elbow bend
   2. Raise arms out to shoulder height
   3. Lower for 2–3 seconds

   Common mistake: Swinging heavy weights with the body.

3. #3 for front delts

   Standing barbell press

   GymIntermediate4 × 5–8

   Equipment: Barbell

   1. Bar on the front of the shoulders, grip just outside them
   2. Press straight up, moving your head back then through
   3. Squeeze glutes so you don't lean back

   Common mistake: Leaning back and turning it into an incline press.

4. #4 for front delts

   Arnold press

   Home + GymIntermediate3 × 8–12

   Equipment: Dumbbells

   1. Start with palms facing you at chin height
   2. Rotate the palms forward as you press up
   3. Reverse the turn on the way down

   Common mistake: Rushing the rotation.

5. #5 for rear delts

   Face pull

   Home + GymBeginner3 × 12–15

   Equipment: Cable with rope, or resistance band

   1. Anchor at face height
   2. Pull the rope toward your eyes, elbows high
   3. Finish with hands beside your ears

   Common mistake: Pulling to the chest instead of the face.

6. #6 for rear delts

   Bent-over rear delt fly

   Home + GymBeginner3 × 12–15

   Equipment: Light dumbbells

   1. Hinge forward with a flat back
   2. Raise dumbbells out wide, thumbs slightly down
   3. Lightly squeeze the back of the shoulders

   Common mistake: Using momentum and the traps.

7. #7 for side delts

   Cable lateral raise

   GymBeginner3 × 12–15 / side

   Equipment: Cable machine

   1. Cable low, handle in the far hand
   2. Raise the arm out to shoulder height
   3. Lower slowly against the cable

   Common mistake: Leaning the body to cheat the weight up.

8. #8 for front delts

   Pike push-up

   HomeIntermediate3 × 6–10

   Equipment: None

   1. Hips high, body like an upside-down V
   2. Lower your head toward the floor in front of your hands
   3. Press back up

   Common mistake: Dropping the hips into a normal push-up.

9. #9 for rear delts

   Reverse pec deck

   GymBeginner3 × 12–15

   Equipment: Pec deck machine

   1. Face the pad, handles at shoulder height
   2. Sweep the arms back in a wide arc
   3. Pause, then return slowly

   Common mistake: Shrugging the shoulders up.

10. #10 for front delts

    Front raise

    Home + GymBeginner3 × 10–15

    Equipment: Dumbbells or a plate

    1. Arms straight with a slight elbow bend
    2. Raise to eye height in front
    3. Lower for 2–3 seconds

    Common mistake: Swinging the torso to lift the weight.

11. #11 for side delts

    Leaning lateral raise

    Home + GymIntermediate3 × 12–15 / side

    Equipment: Dumbbell, something to hold

    1. Hold a post and lean away from it
    2. Raise the dumbbell out to the side
    3. Stop at shoulder height, lower slowly

    Common mistake: Bending the elbow more as you tire.

12. #12 for side delts

    Wide-grip upright row

    Home + GymIntermediate3 × 10–12

    Equipment: Barbell, dumbbells or cable

    1. Hands wider than shoulders
    2. Lead with the elbows up to chest height
    3. Stop before the shoulders pinch

    Common mistake: Narrow grip and pulling too high.

13. #13 for side delts

    Lu raise

    Home + GymIntermediate3 × 10–12

    Equipment: Light plates or dumbbells

    1. Arms straight, light weights
    2. Raise out to the sides and keep going overhead
    3. Lower with control

    Common mistake: Using weights that are too heavy to control overhead.

14. #14 for rear delts

    Rear delt row

    Home + GymIntermediate3 × 10–12

    Equipment: Dumbbells or cable

    1. Hinge forward, elbows flared to 90°
    2. Row toward the upper chest
    3. Squeeze the back of the shoulders

    Common mistake: Tucking the elbows, which makes it a back row.

15. #15 for front delts

    Machine shoulder press

    GymBeginner3 × 8–12

    Equipment: Shoulder press machine

    1. Handles at shoulder height
    2. Press up without locking out hard
    3. Lower under control

    Common mistake: Arching the lower back off the pad.

16. #16 for rear delts

    Cable rear delt fly

    GymIntermediate3 × 12–15

    Equipment: Cable machine

    1. Cross the cables at shoulder height
    2. Pull the arms apart in a wide arc
    3. Return slowly with straight arms

    Common mistake: Bending the elbows into a row.

17. #17 for side delts

    Machine lateral raise

    GymBeginner3 × 12–15

    Equipment: Lateral raise machine

    1. Pads against the outside of your arms
    2. Raise the arms out to shoulder height
    3. Pause, lower slowly

    Common mistake: Shrugging as you lift.

18. #18 for front delts

    Wall handstand push-up

    HomeAdvanced3 × 3–8

    Equipment: Wall

    1. Kick up to a handstand facing the wall
    2. Lower your head to the floor with control
    3. Press back up to straight arms

    Common mistake: Flaring the elbows out wide.