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.
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Back Pec Stretch
The Back Pec Stretch is a mobility exercise used to open the chest and front shoulders, supporting better posture and smoother shoulder movement.
Band Resisted Push Up
The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.
Barbell Bench Press
The Barbell Bench Press is a foundational chest exercise used to build upper-body pushing strength with a barbell on a flat bench.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Decline Bench Press
The Barbell Decline Bench Press is a chest exercise that emphasizes lower chest strength using a barbell on a downward-sloping bench.
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Barbell Front Raise
The Barbell Front Raise builds shoulder strength and control by lifting a fixed bar through a controlled front-to-shoulder range.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a chest exercise that emphasizes upper chest strength by pressing a barbell on an inclined bench.
Barbell Standing Military Press
The Barbell Standing Military Press builds overhead pressing strength by moving a barbell from shoulder height to lockout while standing.
Barbell Upright Row
The Barbell Upright Row is a compound lift that builds shoulder and upper-back strength by pulling a barbell vertically along the body.
Bench Dip with heels on Floor
The Bench Dip with Heels on Floor is a bodyweight exercise used to build tricep strength while keeping the legs grounded for stability.
Bent Arm Lateral Raise
The Bent Arm Lateral Raise targets the side of the shoulders by lifting dumbbells outward with bent elbows to keep tension high.
Bodyweight Full Squat With Overhead Press
The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.
Cable Bar Lateral Pulldown
The Cable Bar Lateral Pulldown is a back exercise that targets the lats and upper back, building pulling strength with controlled cable resistance.
Cable Front Raise
The Cable Front Raise targets the front of the shoulders using constant cable tension for controlled, even resistance.
Cable Lateral Raise
The Cable Lateral Raise builds shoulder width with constant tension, helping you control the lift and keep stress where it belongs.
Cable Leaning Lateral Raise
The Cable Leaning Lateral Raise increases shoulder tension through a longer range, helping you build control and width with lighter loads.
Cable Low to High Cable Fly
The Cable Low to High Cable Fly is a chest isolation exercise that targets the upper chest by guiding the arms upward through a controlled cable motion.
Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise keeps steady tension on the shoulder, helping you build control, balance, and clean side-delt strength.
Cable Standing Face Pull (With Rope)
The Cable Standing Face Pull is a cable exercise that strengthens the upper back and shoulders while improving posture and shoulder control.
Cable Standing Up Straight Crossovers
The Cable Standing Up Straight Crossovers is a chest isolation exercise that builds chest strength and control using standing cable resistance.
Decline Push Up
The Decline Push Up is a bodyweight push-up variation that increases upper chest and shoulder activation by elevating the feet.
Diamond Push Up
The Diamond Push Up is a bodyweight push-up variation that increases tricep focus by placing the hands close together under the chest.
Dumbbell Arnold Press
The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.
Dumbbell Bent Arm Lateral Raise
The Dumbbell Bent Arm Lateral Raise keeps tension on the shoulders through a shorter lever, helping you build control and strength.
Dumbbell Bent Over Wide Row
The Dumbbell Bent Over Wide Row targets the upper back and rear shoulders, helping build back width, strength and posture control.
Dumbbell Chest Press
The Dumbbell Chest Press is a compound pressing exercise that builds chest strength while improving stability and unilateral control.
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 exercises into full-body and split routines
