Muscle group
The shoulder muscle, the deltoid, has three parts that respond best to different movements: presses for the front, raises out to the side for the middle, and rear flyes or rows for the back. Training all three gives rounder, healthier shoulders.
Written by the GymStreak coaching teamUpdated
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The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
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Overhead presses train the front and side heads and are easy to progress. The front delts also work hard in chest pressing, so many lifters get plenty of front-delt work already. Lateral raises isolate the side head: use a light weight, lead with the elbows and avoid swinging. Rear-delt flyes and reverse machine flyes train the back of the shoulder, which is often neglected. Press through a comfortable range and stop if you feel a pinch at the top of the shoulder.
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A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
BeginnerIntermediateAdvanced
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner compound shoulder press machine exercise for the shoulders, also working the traps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation reverse fly machine exercise for the shoulders, also working the middle back and traps.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Intermediate isolation cable machine exercise for the shoulders, also working the traps and middle back.
Intermediate compound bodyweight exercise for the shoulders, also working the chest, forearms and traps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
