Compound · Shoulders
These 13 exercises are the compound (multi-joint) exercises for the shoulders in the GymStreak library, beginner to intermediate level, using dumbbell, barbell, bodyweight and shoulder press machine and more. Good places to start: Arnold Dumbbell Press and Barbell Upright Row. By level: 10 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound shoulders exercises move more than one joint, so they let you use heavier loads and train the shoulders together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
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.
03
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 compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
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 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 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 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.
