Exercises to build width, power and balanced shoulder size
Shoulder exercises
Strong shoulders are essential for pressing movements, posture, and creating a broad, athletic physique. Whether you’re aiming for functional strength or more defined upper body lines, shoulder training improves both performance and aesthetics. This overview outlines the best shoulder exercises for size, width, and mobility while using bodyweight, free weights, or gym equipment.
Pick your equipment
Back Pec Stretch
Band Resisted Push Up
Barbell Bench Press
Barbell Clean And Jerk
Barbell Decline Bench Press
Barbell Front Raise
Barbell Incline Bench Press
Barbell Standing Military Press
Barbell Upright Row
Bench Dip with heels on Floor
Bent Arm Lateral Raise
Bodyweight Full Squat With Overhead Press
Cable Bar Lateral Pulldown
Cable Front Raise
Cable Lateral Raise
Cable Leaning Lateral Raise
Cable Low to High Cable Fly
Cable One Arm Lateral Raise
Cable Standing Face Pull (With Rope)
Cable Standing Up Straight Crossovers
Build stronger delts, boost pressing power and support joint health
Training goals for shoulder development
Shoulders play a critical role in almost every upper body movement. A well-structured shoulder workout strengthens the deltoid muscles: front, side, and rear which each contribute to movement, stability, and shape. Shoulder training helps prevent imbalances, supports your rotator cuff, and increases control during compound lifts like the overhead press or bench press.
Target each delt head to fully develop your shoulders
Best shoulder exercises for strength and shape
The best shoulder exercises include a mix of compound lifts and isolation movements. Overhead presses (barbell or dumbbell) are foundational for building strength and mass. Lateral raises focus on shoulder width by isolating the side delts, while rear delt flys and face pulls build rear delt size and posture support. Front raises and Arnold presses are great for engaging the front delts. A balanced approach ensures full development and symmetry.
Train shoulders with barbells, dumbbells, cables, or no equipment at all
Equipment options for shoulder training
Shoulders can be trained effectively in any setting. Barbell and dumbbell presses allow for heavy overhead work. Cables and resistance bands are excellent for smooth, controlled isolation work. Machines provide guidance and safety for beginners or rehab purposes. Even bodyweight movements like pike push-ups and handstand holds challenge the shoulders when equipment is limited.
Structured routines for complete shoulder development
Training plans featuring different shoulder exercises
Shoulder exercises can be trained on dedicated push days, as part of upper-body splits, or in isolation for specialization. Most lifters benefit from hitting shoulders 1–2 times per week. Include compound lifts early in the session when you’re fresh, then move to isolation exercises to finish off each delt head. This structure maximizes muscle activation and protects joint health over time. Create your personal training program in the app tailored to your goals, fitness level, and schedule. Your plan will include the most effective shoulder exercises and show you exactly how to integrate them into your weekly training split.
Frequently asked questions about shoulder exercises
If your front delts are dominating your shoulder training, it’s time to reduce pressing volume slightly and shift your focus to side and rear delt work. Prioritize exercises like lateral raises, reverse flys, and face pulls to enhance shoulder balance and width. Overdeveloped front delts can lead to postural issues and limit the visual “cap” of the shoulder. Balancing your training ensures that all three heads of the deltoid contribute evenly to strength, aesthetics, and shoulder function.
Yes, it’s possible to build strong shoulders without traditional weights. Bodyweight exercises like pike push-ups, wall walks, and handstand holds effectively challenge the shoulders — especially the front and side delts. These movements create natural resistance and can be scaled with tempo, range of motion, or added holds. Resistance bands can also simulate gym-style exercises like lateral raises or overhead presses. With consistency and progressive overload, you can maintain and even build shoulder muscle at home.
Training shoulders 1–2 times per week works well for most people. This allows enough volume to stimulate growth while also giving time for recovery. If you’re already doing pressing movements during chest or push days, adding 1–2 dedicated exercises for shoulders can be enough. For more focused development, you can train shoulders on their own or split the volume across two sessions per week. Just make sure to vary your exercises and include rest days for optimal results.
Yes, isolating each head of the deltoid is important for balanced shoulder growth and shoulder joint health. Many compound lifts focus heavily on the front delts, which can lead to imbalances if the side and rear delts are neglected. Isolation exercises like lateral raises (side delts) and reverse flys or face pulls (rear delts) help round out shoulder shape, improve posture, and prevent overuse injuries. Targeting each head individually ensures strength and symmetry across the entire shoulder.
The best shoulder exercises are those that target all three heads of the deltoid muscle: the front, side, and rear. Overhead presses — using a barbell or dumbbells — are essential for overall mass and strength. Lateral raises specifically target the side delts to build width, while rear delt flys and face pulls strengthen the back of the shoulders and support posture. Arnold presses offer dynamic movement that hits multiple heads in one lift. A well-rounded shoulder workout includes a mix of these to ensure full development.
Integrate shoulder workouts into full-body and split routines
