Shoulder exercises

Shoulder: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the shoulders work

The rounded shape of the shoulder comes from the deltoid, which has three parts. The front delt lifts the arm forward and does much of the work in presses. The side delt lifts the arm out to the side and gives the shoulders their width. The rear delt pulls the arm back. Under the deltoid, the four small rotator cuff muscles hold the ball of the upper arm in its socket and turn the arm.

How to train it

Cover all three parts. An overhead press works the front and side delts, lateral raises add direct side-delt work, and rear-delt flies or face pulls take care of the back. Bench presses already train the front delt a lot, so most people need more side and rear work, not more front.

Use a controlled tempo and moderate weights on raises; the delts respond well to higher reps. If overhead pressing pinches, a landmine press with its angled path is often more comfortable.

Seven to start with

  1. 1
    IntermediateStanding Barbell Overhead Press

    The main heavy press for the shoulders, with the whole body bracing to support it.

  2. 2
    BeginnerSeated Dumbbell Shoulder Press

    Back support and a natural path for each arm. A good start.

  3. 3
    BeginnerDumbbell Lateral Raise

    The basic exercise for the side delt and shoulder width.

  4. 4
    BeginnerSingle-Arm Cable Lateral Raise

    The cable keeps tension on the side delt, even at the bottom.

  5. 5
    BeginnerReverse Pec Deck

    Isolates the rear delts, which most programmes undertrain.

  6. 6
    BeginnerFace Pull

    Rear delts and upper back together. Good for shoulder balance.

  7. 7
    BeginnerLandmine Shoulder Press

    An angled press that many people find easier on the shoulders than pressing straight overhead.

All 400+ shoulder exercises