Shoulder exercises
143 exercises that train the shoulders, each with a step-by-step form guide, the muscles it recruits and an animated demonstration. Covers band, barbell, rope, cable, dumbbell and more, from beginner movements to advanced variations. Every one of them is in the free GymiaFit app with set logging built in.
Band Front Lateral Raise
Band · Shoulders · Isolation · BeginnerBand Front Raise
Band · Shoulders · Isolation · BeginnerBand Reverse Fly
Band · Shoulders · Isolation · BeginnerBand Shoulder Press
Band · Shoulders · Compound · BeginnerBand Standing Rear Delt Row
Band · Shoulders · Compound · BeginnerBand Twisting Overhead Press
Band · Shoulders · Compound · BeginnerBand Y-raise
Band · Shoulders · Isolation · BeginnerBarbell Front Raise
Barbell · Shoulders · Isolation · IntermediateBarbell One Arm Snatch
Barbell · Shoulders · Compound · AdvancedBarbell Rear Delt Raise
Barbell · Shoulders · Isolation · IntermediateBarbell Rear Delt Row
Barbell · Shoulders · Compound · IntermediateBarbell Seated Behind Head Military Press
Barbell · Shoulders · Compound · IntermediateBarbell Seated Bradford Rocky Press
Barbell · Shoulders · Compound · IntermediateBarbell Seated Overhead Press
Barbell · Shoulders · Compound · IntermediateBarbell Skier
Barbell · Shoulders · Compound · IntermediateBarbell Standing Bradford Press
Barbell · Shoulders · Compound · IntermediateBarbell Standing Close Grip Military Press
Barbell · Shoulders · Compound · IntermediateBarbell Standing Front Raise Over Head
Barbell · Shoulders · Isolation · IntermediateBarbell Standing Wide Military Press
Barbell · Shoulders · Compound · IntermediateBarbell Thruster
Barbell · Shoulders · Compound · AdvancedBarbell Upright Row
Barbell · Shoulders · Compound · IntermediateBarbell Upright Row V. 2
Barbell · Shoulders · Compound · IntermediateBarbell Upright Row V. 3
Barbell · Shoulders · Compound · IntermediateBarbell Wide-grip Upright Row
Barbell · Shoulders · Compound · IntermediateBattling Ropes
Rope · Shoulders · Compound · BeginnerCable Alternate Shoulder Press
Cable · Shoulders · Compound · IntermediateCable Cross-over Reverse Fly
Cable · Shoulders · Isolation · IntermediateCable Forward Raise
Cable · Shoulders · Isolation · IntermediateCable Front Raise
Cable · Shoulders · Isolation · IntermediateCable Front Shoulder Raise
Cable · Shoulders · Isolation · IntermediateCable Kneeling Rear Delt Row (with Rope) (male)
Cable · Shoulders · Compound · IntermediateCable Lateral Raise
Cable · Shoulders · Isolation · IntermediateCable One Arm Lateral Raise
Cable · Shoulders · Isolation · IntermediateCable Rear Delt Row (stirrups)
Cable · Shoulders · Compound · IntermediateCable Rear Delt Row (with Rope)
Cable · Shoulders · Compound · IntermediateCable Seated Rear Lateral Raise
Cable · Shoulders · Isolation · IntermediateCable Seated Shoulder Internal Rotation
Cable · Shoulders · Compound · IntermediateCable Shoulder Press
Cable · Shoulders · Compound · IntermediateCable Standing Cross-over High Reverse Fly
Cable · Shoulders · Isolation · IntermediateCable Standing Rear Delt Row (with Rope)
Cable · Shoulders · Compound · IntermediateCable Standing Shoulder External Rotation
Cable · Shoulders · Compound · IntermediateCable Supine Reverse Fly
Cable · Shoulders · Isolation · IntermediateCable Upright Row
Cable · Shoulders · Compound · IntermediateDumbbell Alternate Side Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Arnold Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Arnold Press V. 2
Dumbbell · Shoulders · Compound · IntermediateDumbbell Bench Seated Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Cuban Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Cuban Press V. 2
Dumbbell · Shoulders · Compound · IntermediateDumbbell Front Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Front Raise V. 2
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Full Can Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Incline One Arm Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Incline Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Incline Rear Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Incline T-raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Iron Cross
Dumbbell · Shoulders · Compound · BeginnerDumbbell Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Lateral To Front Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Lying External Shoulder Rotation
Dumbbell · Shoulders · Compound · BeginnerDumbbell Lying On Floor Rear Delt Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Lying One Arm Deltoid Rear
Dumbbell · Shoulders · Compound · BeginnerDumbbell Lying One Arm Rear Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Lying Rear Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell One Arm Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell One Arm Lateral Raise With Support
Dumbbell · Shoulders · Isolation · BeginnerDumbbell One Arm Reverse Fly (with Support)
Dumbbell · Shoulders · Isolation · BeginnerDumbbell One Arm Shoulder Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell One Arm Shoulder Press V. 2
Dumbbell · Shoulders · Compound · IntermediateDumbbell One Arm Upright Row
Dumbbell · Shoulders · Compound · IntermediateDumbbell Push Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Rear Delt Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Rear Delt Row (shoulder)
Dumbbell · Shoulders · Compound · IntermediateDumbbell Rear Fly
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Rear Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Rear Lateral Raise (support Head)
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Reverse Fly
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Rotation Reverse Fly
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Scott Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Seated Alternate Front Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Seated Alternate Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Seated Alternate Shoulder
Dumbbell · Shoulders · Compound · BeginnerDumbbell Seated Bent Arm Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Seated Front Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Seated Lateral Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Seated Lateral Raise V. 2
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Seated Shoulder Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Seated Shoulder Press (parallel Grip)
Dumbbell · Shoulders · Compound · IntermediateDumbbell Side Lying One Hand Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Single Arm Overhead Carry
Dumbbell · Shoulders · Compound · BeginnerDumbbell Standing Alternate Overhead Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Standing Alternate Raise
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Standing Around World
Dumbbell · Shoulders · Compound · BeginnerDumbbell Standing Front Raise Above Head
Dumbbell · Shoulders · Isolation · BeginnerDumbbell Standing One Arm Palm In Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Standing Overhead Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Standing Palms In Press
Dumbbell · Shoulders · Compound · IntermediateDumbbell Upright Row
Dumbbell · Shoulders · Compound · IntermediateDumbbell Upright Row (back Pov)
Dumbbell · Shoulders · Compound · IntermediateDumbbell Upright Shoulder External Rotation
Dumbbell · Shoulders · Compound · BeginnerDumbbell W-press
Dumbbell · Shoulders · Compound · IntermediateEz Barbell Anti Gravity Press
Ez Barbell · Shoulders · Compound · IntermediateKettlebell Alternating Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Arnold Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Double Jerk
Kettlebell · Shoulders · Compound · IntermediateKettlebell Double Push Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Double Snatch
Kettlebell · Shoulders · Compound · AdvancedKettlebell One Arm Clean And Jerk
Kettlebell · Shoulders · Compound · AdvancedKettlebell One Arm Jerk
Kettlebell · Shoulders · Compound · IntermediateKettlebell One Arm Military Press To The Side
Kettlebell · Shoulders · Compound · IntermediateKettlebell One Arm Push Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell One Arm Snatch
Kettlebell · Shoulders · Compound · AdvancedKettlebell Pirate Supper Legs
Kettlebell · Shoulders · Compound · IntermediateKettlebell Seated Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Seated Two Arm Military Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Seesaw Press
Kettlebell · Shoulders · Compound · IntermediateKettlebell Thruster
Kettlebell · Shoulders · Compound · AdvancedKettlebell Two Arm Clean
Kettlebell · Shoulders · Compound · IntermediateKettlebell Two Arm Military Press
Kettlebell · Shoulders · Compound · IntermediateLandmine Lateral Raise
Barbell · Shoulders · Isolation · IntermediateLeft Hook (boxing)
Body Weight · Shoulders · Compound · BeginnerLever Lateral Raise
Leverage Machine · Shoulders · Isolation · IntermediateLever Military Press
Leverage Machine · Shoulders · Compound · IntermediateLever One Arm Shoulder Press
Leverage Machine · Shoulders · Compound · IntermediateLever Seated Reverse Fly
Leverage Machine · Shoulders · Isolation · IntermediateLever Seated Reverse Fly (parallel Grip)
Leverage Machine · Shoulders · Isolation · IntermediateLever Shoulder Press
Leverage Machine · Shoulders · Compound · IntermediateLever Shoulder Press V. 2
Leverage Machine · Shoulders · Compound · IntermediateLever Shoulder Press V. 3
Leverage Machine · Shoulders · Compound · IntermediateRear Deltoid Stretch
Body Weight · Shoulders · Isolation · BeginnerResistance Band Seated Shoulder Press
Resistance Band · Shoulders · Compound · BeginnerSmith Behind Neck Press
Smith Machine · Shoulders · Compound · IntermediateSmith Rear Delt Row
Smith Machine · Shoulders · Compound · IntermediateSmith Seated Shoulder Press
Smith Machine · Shoulders · Compound · IntermediateSmith Shoulder Press
Smith Machine · Shoulders · Compound · IntermediateSmith Standing Behind Head Military Press
Smith Machine · Shoulders · Compound · IntermediateSmith Standing Military Press
Smith Machine · Shoulders · Compound · IntermediateSmith Upright Row
Smith Machine · Shoulders · Compound · IntermediateStanding Behind Neck Press
Barbell · Shoulders · Compound · IntermediateWeighted Front Raise
Weighted · Shoulders · Isolation · BeginnerWeighted Kneeling Step With Swing
Weighted · Shoulders · Compound · BeginnerWeighted Round Arm
Weighted · Shoulders · Compound · BeginnerBrowse by equipment
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Want a whole session rather than a single movement? The free workout library has complete plans with sets, reps and rest timers.