Shoulders exercises

56 movements that train the shoulders, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• Across Chest Shoulder StretchShouldersBeginnerBody weight
• Arm CirclesShouldersBeginnerBody weight
• Arnold PressDeltoid AnteriorIntermediateDumbbell
• Band Behind Neck Shoulder PressDeltoid AnteriorIntermediateBand
• Band bent-over rear lateral raiseDeltoid AnteriorIntermediateBand
• Band face pullDeltoid PosteriorIntermediateBand
• Band front lateral raiseDeltoid AnteriorIntermediateBand
• Band front raiseDeltoid AnteriorIntermediateBand
• Band Lateral Raise (Version 2)Deltoid LateralIntermediateBand
• Band Pull ApartShouldersIntermediateBand
• Band rear delt rowDeltoid PosteriorIntermediateBand
• Band reverse flyDeltoid PosteriorIntermediateBand
• Band Single Arm Shoulder PressDeltoid AnteriorIntermediateBand
• Band standing rear delt rowDeltoid PosteriorIntermediateBand
• Band Upright Row (Under Two Feet)Deltoid LateralIntermediateBand
• Band Y-raiseDeltoid LateralIntermediateBand
• Barbell Clean and PressDeltoid AnteriorAdvancedBarbell
• Barbell Front RaiseDeltoid AnteriorIntermediateBarbell
• Barbell Incline Lying Rear Delt RaiseDeltoid AnteriorBeginnerBarbell
• Barbell Rear Delt RaiseDeltoid PosteriorIntermediateBarbell
• Barbell Rear Delt RowDeltoid PosteriorIntermediateBarbell
• Barbell Seated Behind Head Military PressDeltoid AnteriorBeginnerBarbell
• Barbell Seated Overhead PressDeltoid AnteriorBeginnerBarbell
• Barbell Shoulder Grip Upright RowDeltoid LateralIntermediateBarbell
• Barbell Standing Military PressDeltoid AnteriorIntermediateBarbell
• Barbell Upright RowDeltoid LateralIntermediateBarbell
• Barbell Upright Row (Without Weight)Deltoid LateralIntermediateBarbell
• Barbell Wide Grip Upright RowDeltoid LateralIntermediateBarbell
• Barbell Wide-grip Upright RowDeltoid LateralIntermediateBarbell
• Battling RopesDeltoid PosteriorIntermediateRope
• Bench Seated PressDeltoid AnteriorBeginnerDumbbell
• Body Saw PlankShouldersBeginnerBody weight
• Body-UpTriceps BrachiiBeginnerBody weight
• Bodyweight Bent Over Rear Delt FlyShouldersBeginnerBody weight
• Bodyweight Standing Around World Wall SupportedShouldersBeginnerBody weight
• Bodyweight Standing Military PressShouldersBeginnerBody weight
• Bodyweight Standing Military Press Wall SupportedDeltoid AnteriorBeginnerBody weight
• Cable Bent-Over One Arm Lateral RaiseDeltoid PosteriorIntermediateCable
• Cable Cross over Revers FlyDeltoid PosteriorIntermediateCable
• Cable Cross-over Revers FlyDeltoid PosteriorIntermediateCable
• Cable Forward RaiseDeltoid AnteriorIntermediateCable
• Cable Front RaiseDeltoid AnteriorIntermediateCable
• Cable Kneeling Rear Delt RowDeltoid PosteriorIntermediateCable
• Cable Lateral RaiseDeltoid LateralIntermediateCable
• Cable One Arm Front RaiseDeltoid AnteriorIntermediateCable
• Cable One Arm Lateral RaiseDeltoid LateralIntermediateCable
• Cable Rear Delt Row (With Rope)Deltoid PosteriorIntermediateCable
• Cable Seated Rear Lateral RaiseDeltoid PosteriorBeginnerCable
• Cable Shoulder PressDeltoid AnteriorIntermediateCable
• Cable Standing Cross-over High Reverse FlyDeltoid PosteriorIntermediateCable
• Cable Standing Rear Delt RowDeltoid PosteriorIntermediateCable
• Cable twisting overhead pressDeltoid AnteriorIntermediateCable
• Cable Upright RowDeltoid LateralIntermediateCable
• Cable Y-raiseDeltoid LateralIntermediateCable
• Circles ArmDeltoid AnteriorBeginnerBody weight
• Circles Elbow ArmDeltoid AnteriorBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.