Shoulders exercises

310 shoulders exercises in the Gymrock library, grouped by target muscle: Deltoid Anterior, Deltoid Posterior, Deltoid Lateral and more. Free to browse, no account needed.

By target muscle

Deltoid Anterior 85Deltoid Posterior 43Other 35Deltoid Lateral 29Triceps Brachii 4Biceps Brachii 3Infraspinatus 1

Showing 200 of 310 — use the search and filters on the library page for the rest.

Deltoid Anterior 85

Band front lateral raise

Band front lateral raise

Shoulders

Deltoid Anterior

Band
Band front raise

Band front raise

Shoulders

Deltoid Anterior

Band
Band shoulder press

Band shoulder press

Shoulders

Deltoid Anterior

Band
Band twisting overhead press

Band twisting overhead press

Shoulders

Deltoid Anterior

Band
Barbell Front Raise

Barbell Front Raise

Shoulders

Deltoid Anterior

Barbell
Barbell Seated Behind Head Military Press

Barbell Seated Behind Head Military Press

Shoulders

Deltoid Anterior

Barbell
Barbell Seated Bradford Rocky Press

Barbell Seated Bradford Rocky Press

Shoulders

Deltoid Anterior

Barbell
Barbell Seated Overhead Press

Barbell Seated Overhead Press

Shoulders

Deltoid Anterior

Barbell
Barbell Standing Bradford Press

Barbell Standing Bradford Press

Shoulders

Deltoid Anterior

Barbell
Barbell Standing Close Grip Military Press

Barbell Standing Close Grip Military Press

Shoulders

Deltoid Anterior, Triceps Brachii

Barbell
Barbell Standing Front Raise Over Head

Barbell Standing Front Raise Over Head

Shoulders

Deltoid Anterior

Barbell
Barbell Standing Wide Military Press

Barbell Standing Wide Military Press

Shoulders

Deltoid Anterior

Barbell
Barbell Thruster

Barbell Thruster

Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Barbell
Cable Alternate Shoulder Press

Cable Alternate Shoulder Press

Shoulders

Deltoid Anterior

Cable
Cable Forward Raise

Cable Forward Raise

Shoulders

Deltoid Anterior

Cable
Cable Front Raise

Cable Front Raise

Shoulders

Deltoid Anterior

Cable
Cable Front Shoulder Raise

Cable Front Shoulder Raise

Shoulders

Deltoid Anterior

Cable
Cable Shoulder Press

Cable Shoulder Press

Shoulders

Deltoid Anterior

Cable
Dumbbell Alternate Side Press

Dumbbell Alternate Side Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Bench Seated Press

Dumbbell Bench Seated Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Front Raise

Dumbbell Front Raise

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Full Can Lateral Raise

Dumbbell Full Can Lateral Raise

Shoulders

Deltoid Anterior, Deltoid Lateral

Dumbbell
Dumbbell Incline Raise

Dumbbell Incline Raise

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Lateral to Front Raise

Dumbbell Lateral to Front Raise

Shoulders

Deltoid Anterior, Deltoid Lateral

Dumbbell
Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell One Arm Snatch

Dumbbell One Arm Snatch

Hips, Shoulders, Thighs

Deltoid Anterior, Erector Spinae, Gluteus Maximus, Quadriceps

Dumbbell
Dumbbell Seated Alternate Front Raise

Dumbbell Seated Alternate Front Raise

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Seated Alternate Shoulder

Dumbbell Seated Alternate Shoulder

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Seated Front Raise

Dumbbell Seated Front Raise

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Seated Shoulder Press (parallel grip)

Dumbbell Seated Shoulder Press (parallel grip)

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing Alternate Overhead Press

Dumbbell Standing Alternate Overhead Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing Alternate Raise

Dumbbell Standing Alternate Raise

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing Front Raise Above Head

Dumbbell Standing Front Raise Above Head

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing One Arm Palm In Press

Dumbbell Standing One Arm Palm In Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing Overhead Press

Dumbbell Standing Overhead Press

Shoulders

Deltoid Anterior

Dumbbell
Dumbbell Standing Palms In Press

Dumbbell Standing Palms In Press

Shoulders

Deltoid Anterior

Dumbbell
EZ Barbell Anti Gravity Press

EZ Barbell Anti Gravity Press

Shoulders

Deltoid Anterior, Deltoid Posterior

EZ Barbell
Kettlebell Alternating Press

Kettlebell Alternating Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell Arnold Press

Kettlebell Arnold Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell One Arm Military Press To The Side

Kettlebell One Arm Military Press To The Side

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell One Arm Push Press

Kettlebell One Arm Push Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell Seated Press

Kettlebell Seated Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell Seated Two Arm Military Press

Kettlebell Seated Two Arm Military Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell Seesaw Press

Kettlebell Seesaw Press

Shoulders

Deltoid Anterior

Kettlebell
Kettlebell Two Arm Military Press

Kettlebell Two Arm Military Press

Shoulders

Deltoid Anterior

Kettlebell
Lever Military Press (plate loaded)

Lever Military Press (plate loaded)

Shoulders

Deltoid Anterior

Leverage machine
Lever One Arm Shoulder Press (plate loaded)

Lever One Arm Shoulder Press (plate loaded)

Shoulders

Deltoid Anterior

Leverage machine
Lever Shoulder Press (plate loaded)

Lever Shoulder Press (plate loaded)

Shoulders

Deltoid Anterior, Gluteus Maximus

Leverage machine
Smith Behind Neck Press

Smith Behind Neck Press

Shoulders

Deltoid Anterior

Smith machine
Smith Seated Shoulder Press

Smith Seated Shoulder Press

Shoulders

Deltoid Anterior

Smith machine
Smith Shoulder Press

Smith Shoulder Press

Shoulders

Deltoid Anterior

Smith machine
Smith Standing Behind Head Military Press

Smith Standing Behind Head Military Press

Shoulders

Deltoid Anterior

Smith machine
Smith Standing Military Press

Smith Standing Military Press

Shoulders

Deltoid Anterior

Smith machine
Standing Behind Neck Press

Standing Behind Neck Press

Shoulders

Deltoid Anterior

Barbell
Weighted Decline Sit-up

Weighted Decline Sit-up

Shoulders, Waist

Deltoid Anterior, Iliopsoas, Rectus Abdominis

Weighted
Weighted Front Raise

Weighted Front Raise

Shoulders

Deltoid Anterior

Weighted
Weighted Kneeling Step with Swing

Weighted Kneeling Step with Swing

Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Hamstrings, Quadriceps

Weighted
Weighted Lunge with Swing

Weighted Lunge with Swing

Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Weighted
Weighted Round Arm

Weighted Round Arm

Shoulders

Deltoid Anterior

Weighted
No Image

Band Behind Neck Shoulder Press

Shoulders

Deltoid Anterior

Band
No Image

Band Single Arm Shoulder Press

Shoulders

Deltoid Anterior

Band
No Image

Barbell Incline Lying Rear Delt Raise

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Military Press (with hanging band technique)

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Seated Front Raise

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Seated Military Press (inside squat cage)

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Standing Military Press

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Standing Military Press (without rack)

Shoulders

Deltoid Anterior

Barbell
No Image

Barbell Weightlifting Complex

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Barbell
No Image

Cable Kneeling Shoulder Press

Shoulders

Deltoid Anterior, Triceps Brachii

Cable
No Image

Cable Standing Front Raise Variation

Shoulders

Deltoid Anterior

Cable
No Image

Cable twisting overhead press

Shoulders

Deltoid Anterior

Cable
No Image

Circles Arm

Shoulders

Deltoid Anterior, Deltoid Lateral, Deltoid Posterior

Body weight
No Image

Circles Elbow Arm

Shoulders

Deltoid Anterior, Deltoid Lateral, Deltoid Posterior

Body weight
No Image

Dumbbell Flat Around the World

Chest, Shoulders

Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Dumbbell
No Image

Dumbbell Incline Around the World

Chest, Shoulders

Deltoid Anterior, Pectoralis Major Clavicular Head

Dumbbell
No Image

Dumbbell Incline Front Raise

Shoulders

Deltoid Anterior

Dumbbell
No Image

Dumbbell Incline Front Raise with Chest Support

Shoulders

Deltoid Anterior

Dumbbell
No Image

Dumbbell Incline Two Front Raise with Chest Support

Shoulders

Deltoid Anterior

Dumbbell
No Image

Dumbbell Kneeling Hold to Stand

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Lying Pronated Grip Maltese Hold Isometric

Shoulders

Deltoid Anterior

Dumbbell
No Image

Dumbbell One Arm Front Raise

Shoulders

Deltoid Anterior

Dumbbell
No Image

Dumbbell Rear Lunge Front Raise

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Seated Close Grip Press

Shoulders

Deltoid Anterior

Dumbbell

Deltoid Posterior 43

Band reverse fly

Band reverse fly

Shoulders

Deltoid Posterior

Band
Band standing rear delt row

Band standing rear delt row

Shoulders

Deltoid Posterior

Band
Barbell Rear Delt Raise

Barbell Rear Delt Raise

Shoulders

Deltoid Posterior

Barbell
Barbell Rear Delt Row

Barbell Rear Delt Row

Shoulders

Deltoid Posterior

Barbell
Barbell Skier

Barbell Skier

Shoulders

Deltoid Posterior

Barbell
Battling Ropes

Battling Ropes

Shoulders

Deltoid Posterior

Rope
Cable Cross-over Revers Fly

Cable Cross-over Revers Fly

Shoulders

Deltoid Posterior

Cable
Cable Rear Delt Row (stirrups)

Cable Rear Delt Row (stirrups)

Shoulders

Deltoid Posterior

Cable
Cable Rear Delt Row (with rope)

Cable Rear Delt Row (with rope)

Shoulders

Deltoid Posterior

Cable
Cable Seated Rear Lateral Raise

Cable Seated Rear Lateral Raise

Shoulders

Deltoid Posterior

Cable
Cable Standing Cross-over High Reverse Fly

Cable Standing Cross-over High Reverse Fly

Shoulders

Deltoid Posterior

Cable
Cable Standing Rear Delt Row (with rope)

Cable Standing Rear Delt Row (with rope)

Shoulders

Deltoid Posterior

Cable
Cable Supine Reverse Fly

Cable Supine Reverse Fly

Shoulders

Deltoid Posterior

Cable
Dumbbell Incline T-Raise

Dumbbell Incline T-Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Lying on Floor Rear Delt Raise

Dumbbell Lying on Floor Rear Delt Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Lying One Arm Deltoid Rear

Dumbbell Lying One Arm Deltoid Rear

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Rear Lateral Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell One Arm Reverse Fly (with support)

Dumbbell One Arm Reverse Fly (with support)

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rear Delt Row_shoulder

Dumbbell Rear Delt Row_shoulder

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rear Fly

Dumbbell Rear Fly

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rear Lateral Raise (support head)

Dumbbell Rear Lateral Raise (support head)

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Reverse Fly

Dumbbell Reverse Fly

Shoulders

Deltoid Posterior

Dumbbell
Dumbbell Rotation Reverse Fly

Dumbbell Rotation Reverse Fly

Shoulders

Deltoid Posterior

Dumbbell
Kettlebell Pirate Ships

Kettlebell Pirate Ships

Shoulders

Deltoid Posterior

Kettlebell
Lever Seated Reverse Fly

Lever Seated Reverse Fly

Shoulders

Deltoid Posterior

Leverage machine
Lever Seated Reverse Fly (parallel grip)

Lever Seated Reverse Fly (parallel grip)

Shoulders

Deltoid Posterior

Leverage machine
Smith Rear Delt Row

Smith Rear Delt Row

Shoulders

Deltoid Posterior

Smith machine
No Image

Band bent-over rear lateral raise

Shoulders

Deltoid Posterior

Band
No Image

Band face pull

Shoulders

Deltoid Posterior

Band
No Image

Band rear delt row

Shoulders

Deltoid Posterior

Band
No Image

Cable Bent-Over One Arm Lateral Raise

Shoulders

Deltoid Posterior

Cable
No Image

Cable Incline Cross Rear Fly

Shoulders

Deltoid Posterior

Cable
No Image

Cable Seated Rear Delt Fly with Chest Support

Shoulders

Deltoid Posterior

Cable
No Image

Cable Standing Rear Delt Horizontal Row (with rope)

Shoulders

Deltoid Posterior

Cable
No Image

Circles Ball (wall)

Shoulders

Deltoid Posterior , Teres Major, Teres Minor

Stability ball
No Image

Dumbbell Bent Over Alternate Rear Delt Fly

Shoulders

Deltoid Posterior

Dumbbell
No Image

Dumbbell Chest Supported Lateral Raises

Shoulders

Deltoid Posterior

Dumbbell
No Image

Dumbbell Incline Alternate Reverse Fly

Shoulders

Deltoid Posterior

Dumbbell
No Image

Dumbbell Lying One Arm Rear Lateral Raise

Shoulders

Deltoid Posterior

Dumbbell
No Image

Dumbbell Seated Bent Over Rear Delt Row

Shoulders

Deltoid Posterior

Dumbbell

Other 35

Across Chest Shoulder Stretch

Across Chest Shoulder Stretch

Shoulders

Body weight
No Image

Alternate Punching

Chest, Shoulders

Body weight
No Image

Arm Down Rotator Stretch

Shoulders

Body weight
No Image

Arm Up Rotator Stretch

Shoulders

Body weight
No Image

Assisted Sitting Reverse Shoulder Stretch

Shoulders

Assisted
No Image

Band Pull Apart

Shoulders

Band
No Image

Band Thruster

Hips, Shoulders, Thighs

Band
Barbell Clean and Press

Barbell Clean and Press

Shoulders

Barbell
No Image

Barbell Complex - Stiff Leg Deadlift - Clean - Step

Hips, Shoulders, Thighs

Barbell
Barbell One Arm Snatch

Barbell One Arm Snatch

Shoulders

Barbell
No Image

Battling Ropes Fly

Chest, Shoulders

Battling Rope
No Image

Battling Ropes High Waves

Back, Chest, Shoulders

Battling Rope
No Image

Battling Ropes Inside Circle

Back, Chest, Shoulders, Thighs

Battling Rope
No Image

Battling Ropes Jumping Jack

Back, Hips, Shoulders, Thighs

Battling Rope
No Image

Battling Ropes Low Waves

Chest, Shoulders, Upper Arms

Battling Rope
No Image

Battling Ropes Outside Circle

Back, Chest, Shoulders, Thighs

Battling Rope
No Image

Battling Ropes Split Jump

Back, Chest, Hips, Shoulders, Thighs

Battling Rope
No Image

Bent Arm Shoulder Stretch

Shoulders

Body weight
No Image

Bodyweight Bent Over Rear Delt Fly

Shoulders

Body weight
No Image

Bodyweight Standing Military Press

Shoulders

Body weight
No Image

Cable Half Kneeling Push Pull

Shoulders

Cable
No Image

Cable Leaning Lateral Raise

Shoulders

Cable
No Image

Cable Lying Shrug

Shoulders

Cable
No Image

Cable Side Lying Lateral Raise

Shoulders

Cable
No Image

Camel Pose

Chest, Shoulders, Thighs, Waist

Body weight
No Image

Downward Facing Dog

Back, Chest, Hips, Shoulders, Thighs, Upper Arms

Body weight
No Image

Dumbbell 4 Ways Lateral Raise

Shoulders

Dumbbell
No Image

Dumbbell Alternate Arnold Press

Shoulders

Dumbbell
No Image

Dumbbell Archer

Shoulders

Dumbbell
Dumbbell Arnold Press

Dumbbell Arnold Press

Shoulders

Dumbbell
No Image

Dumbbell Partials Lateral Raise

Shoulders

Dumbbell
No Image

Dumbbell Poliquin Lateral Raise

Shoulders

Dumbbell
Dumbbell Push Press

Dumbbell Push Press

Shoulders

Dumbbell
No Image

Dumbbell Seated Bent Over Alternate Rear Delt Fly

Shoulders

Dumbbell
No Image

Dumbbell Seated Cuban Press

Shoulders

Dumbbell

Deltoid Lateral 29

Band Y-raise

Band Y-raise

Shoulders

Deltoid Lateral

Band
Barbell Upright Row

Barbell Upright Row

Shoulders

Deltoid Lateral

Barbell
Barbell Wide-grip Upright Row

Barbell Wide-grip Upright Row

Shoulders

Deltoid Lateral

Barbell
Cable Lateral Raise

Cable Lateral Raise

Shoulders

Deltoid Lateral

Cable
Cable One Arm Lateral Raise

Cable One Arm Lateral Raise

Shoulders

Deltoid Lateral

Cable
Cable Upright Row

Cable Upright Row

Shoulders

Deltoid Lateral

Cable
Dumbbell Cuban Press

Dumbbell Cuban Press

Shoulders

Deltoid Lateral, Deltoid Posterior

Dumbbell
Dumbbell Incline One Arm Lateral Raise

Dumbbell Incline One Arm Lateral Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Rear Lateral Raise

Shoulders

Deltoid Lateral, Deltoid Posterior

Dumbbell
Dumbbell Iron Cross

Dumbbell Iron Cross

Shoulders

Deltoid Lateral, Deltoid Posterior , Gluteus Maximus, Quadriceps

Dumbbell
Dumbbell Lateral Raise

Dumbbell Lateral Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell One Arm Lateral Raise with support

Dumbbell One Arm Lateral Raise with support

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell One Arm Upright Row

Dumbbell One Arm Upright Row

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Raise

Dumbbell Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Scott Press

Dumbbell Scott Press

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Seated Bent Arm Lateral raise

Dumbbell Seated Bent Arm Lateral raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Seated Lateral Raise

Dumbbell Seated Lateral Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Side Lying One Hand Raise

Dumbbell Side Lying One Hand Raise

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell Upright Row

Dumbbell Upright Row

Shoulders

Deltoid Lateral

Dumbbell
Dumbbell W-press

Dumbbell W-press

Shoulders

Deltoid Lateral

Dumbbell
Landmine Lateral Raise

Landmine Lateral Raise

Shoulders

Deltoid Lateral

Barbell
Lever Lateral Raise

Lever Lateral Raise

Shoulders

Deltoid Lateral

Leverage machine
Smith Upright Row

Smith Upright Row

Shoulders

Deltoid Lateral

Smith machine
No Image

Band lateral raise

Shoulders

Deltoid Lateral

Band
No Image

Band upright row

Shoulders

Deltoid Lateral

Band
No Image

Band Upright Row (Under two feet)

Shoulders

Deltoid Lateral

Band
No Image

Cable Lying Cross Lateral Raise

Shoulders

Deltoid Lateral

Cable
No Image

Cable Y-raise

Shoulders

Deltoid Lateral

Cable

Triceps Brachii 4

Body-Up

Body-Up

Shoulders

Triceps Brachii

Body weight
Handstand Push-Up

Handstand Push-Up

Shoulders

Triceps Brachii

Body weight
Incline Close-Grip Push-Up

Incline Close-Grip Push-Up

Shoulders

Triceps Brachii

Body weight
Push-Up Close-grip off Dumbbell

Push-Up Close-grip off Dumbbell

Shoulders

Triceps Brachii

Dumbbell

Biceps Brachii 3

Dumbbell Seated Biceps Curl to Shoulder Press

Dumbbell Seated Biceps Curl to Shoulder Press

Shoulders, Upper Arms

Biceps Brachii, Brachialis, Deltoid Anterior

Dumbbell
Dumbbell Standing Alternate Hammer Curl and Press

Dumbbell Standing Alternate Hammer Curl and Press

Shoulders, Upper Arms

Biceps Brachii, Brachialis, Deltoid Anterior

Dumbbell
No Image

Dumbbell Drag Bicep Curl

Shoulders, Upper Arms

Biceps Brachii, Deltoid Anterior

Dumbbell

Infraspinatus 1

Dumbbell Incline Y-Raise

Dumbbell Incline Y-Raise

Shoulders

Infraspinatus, Serratus Anterior, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers

Dumbbell

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