The shoulder is the most mobile joint in the human body — which also makes it the most injury-prone. The deltoid has three distinct heads: the anterior (front), lateral (side), and posterior (rear). Each requires direct training because no single exercise develops all three equally. This guide covers the ten best shoulder exercises, including the critically neglected rear delt work that most programmes overlook.
The shoulder joint is vulnerable to impingement with poor form or excessive loading. Always warm up the shoulder thoroughly before heavy pressing — include band pull-aparts, face pulls, and arm circles. If you experience sharp pain during any pressing movement, reduce the range of motion, reduce the load, and consult a physiotherapist.
1. Barbell Overhead Press (OHP)
Anterior and lateral deltoid, triceps, upper trapezius — the foundational shoulder pressing movement
Set up
Stand with feet hip-width apart holding a barbell at your upper chest with an overhand grip, hands just outside shoulder-width. The bar should rest on your front delts — not held forward in your hands away from your body. Take a deep breath, brace your core, and squeeze your glutes to protect your lower back. Your elbows should be slightly in front of the bar in the rack position.
Technique and form
Press the bar straight upward, moving your head back slightly to allow the bar to pass your face — it should not travel in front of your face. Once the bar is past your forehead, push your head through and drive the bar to full lockout directly above your head. The bar, your elbows, and your shoulders should all be in a vertical line at the top. Lower the bar back to your upper chest with control. Do not hyperextend your lower back to help the bar up — brace your core throughout.
Range of motion
Full range means starting with the bar on your upper chest and ending at full arm extension with the bar directly overhead — not in front of you. At the top, your arms should be vertical when viewed from both the front and the side. Shrug your traps slightly at the top for full shoulder stability in the overhead position.
2. Dumbbell Shoulder Press
Anterior and lateral deltoid, triceps — greater range of motion than barbell, unilateral balance required
Set up
Sit on an upright bench (90° back support) or stand. Hold a dumbbell in each hand at shoulder height, palms facing forward or slightly inward. The dumbbells should be level with your ears. Your elbows should be at approximately 90° in the start position. A seated version is more stable; standing engages more core.
Technique and form
Press both dumbbells upward simultaneously. As they rise, allow your hands to rotate slightly inward so they nearly touch at the top — this natural arc follows the shoulder joint’s mechanics better than forcing a perfectly vertical path. At the top, the dumbbells should be close together directly above your head. Lower with full control, allowing the dumbbells to travel slightly wider than the start position to maximise the stretch.
Range of motion
Full lockout at the top — arms extended with dumbbells above your head. At the bottom, allow the dumbbells to descend slightly below shoulder level for a complete stretch of the deltoids. The greater range of motion compared to the barbell version is one of the primary advantages of dumbbells for shoulder pressing.
3. Dumbbell Lateral Raise
Lateral deltoid — the primary exercise for building shoulder width and the “boulder shoulder” appearance
Set up
Stand holding a dumbbell in each hand at your sides with a neutral grip. Lean forward very slightly from the hips — approximately 10–15°. This small forward lean shifts the lateral raise arc to better target the lateral deltoid rather than the anterior. Your elbows maintain a very slight bend throughout — not completely straight, not significantly bent.
Technique and form
Raise both dumbbells out to your sides in an arc until they reach shoulder height. The key technique cue is to tilt your wrists so your little finger is slightly higher than your thumb at the top — as if pouring water from a jug. This internal rotation of the shoulder positions the lateral deltoid for maximum activation. Do not shrug your traps to help lift the weight — keep your traps relaxed and let your delts do the work. Lower with full control over 2–3 seconds.
Range of motion
Raise until your arms are parallel to the floor — shoulder height. Going higher than shoulder height shifts the load to the trapezius and reduces lateral delt activation. Lower fully to your sides. The lateral raise responds well to partial range work at the top third of the movement for extending sets when full reps are no longer possible.
4. Rear Delt Fly (Bent-Over)
Posterior deltoid, rhomboids, middle trapezius — the most neglected shoulder head in most programmes
Set up
Stand holding dumbbells at your sides, or you can use cables placed in the high position. Hinge forward at the hips until your torso is approximately parallel to the floor, the same position as a bent-over row, but with much lighter dumbbells. If you’re using cables, face the cables and grab each one with the opposite hand. Let the dumbbells hang below your chest with a neutral grip. Your back must be flat and neutral. Your elbows maintain a slight bend throughout.
Technique and form
Raise both dumbbells out to your sides — like a reverse fly — until your arms are level with your torso. At the top, your arms should be horizontal and you should feel a strong contraction in the back of your shoulders and between your shoulder blades. Think of squeezing a pencil between your shoulder blades at the top. Lower with full control. Do not use momentum or body swing — this is a light isolation exercise that requires strict form.
Range of motion
From dumbbells hanging below the chest to arms horizontal at the top. The rear delt is fully contracted when your arms are level with or slightly behind your torso. Developing the rear delt is crucial for shoulder health, posture, and shoulder balance — the anterior deltoid gets significant indirect work from all pressing movements and can become overdeveloped relative to the rear delt.
5. Cable Lateral Raise
Lateral deltoid — constant cable tension at the start and bottom removes the dead spot of dumbbell raises
Set up
Set a cable pulley to its lowest position. Stand sideways to the machine and hold the handle with the hand farthest from the machine. Your arm should cross in front of your body at the start — the cable pulling from below and across gives your lateral delt tension even at the bottom of the movement, unlike dumbbells which have no tension at the sides of your body.
Technique and form
Raise the handle in an arc out to the side, exactly as with the dumbbell lateral raise. Maintain your slight elbow bend and the wrist tilt (little finger slightly higher). Raise to shoulder height and pause, then lower with full control. The cable provides meaningful resistance at the bottom of the movement where dumbbells do not — this makes cable lateral raises superior for loading the lateral delt through a more complete range of the movement.
Range of motion
From the arm crossing in front of your body to shoulder height. Perform all reps on one side before switching. The single-arm nature of cable lateral raises also allows you to identify and address any strength imbalance between your left and right lateral deltoids.
6. Arnold Press
All three deltoid heads — rotation during press recruits anterior, lateral, and posterior fibres in sequence
Set up
Sit on an upright bench holding dumbbells in a “show your biceps” position — elbows bent at 90°, forearms vertical, palms facing you. This is the start position, which is different from a standard shoulder press.
Technique and form
As you press the dumbbells upward, rotate your forearms outward simultaneously — so that by the time the dumbbells reach eye level, your palms face forward (the standard dumbbell press position). Continue pressing to full lockout with palms forward. Reverse the rotation as you lower — rotating palms back toward you so you return to the bicep-curl start position. The rotation throughout the movement recruits the full circumference of the deltoid rather than targeting only one head.
Range of motion
From the palms-in start position (elbows at 90°, forearms forward) through the rotation to full overhead lockout. The rotation itself is part of the range of motion — do not rush it. Perform this movement more slowly than standard shoulder presses due to the coordination demand.
7. Upright Row
Lateral deltoid, upper trapezius, biceps — a debated movement best performed with moderate loads
Set up
Stand holding a barbell, EZ bar, or dumbbells with an overhand grip, hands 12–16 inches apart (wider grip reduces shoulder impingement risk compared to very narrow grip). Let the bar hang at arm’s length against your thighs. Use moderate weight — this exercise can aggravate shoulder impingement if loaded too heavy or performed with poor form.
Technique and form
Pull the bar straight up along your body toward your chin, leading with your elbows. Your elbows should travel upward and outward — not straight up. At the top, your elbows should be approximately level with your ears and the bar at approximately chin or lower chest height. Do not pull the bar above your chin. Lower with full control. A wider grip and not pulling past chest height reduces the risk of shoulder impingement that a narrow, high pull creates.
Range of motion
From arms straight (bar at thighs) to bar at chin or chest level (elbows at ear height). Limit the upward range to chest or chin height — pulling to nose or forehead level significantly increases shoulder impingement risk. If you experience any pinching sensation in the shoulder, reduce the load, widen your grip, and reduce the upward range of motion.
8. Face Pull
Rear deltoid, external rotators (infraspinatus, teres minor) — essential for shoulder health in all pressing athletes
Set up
Set a cable pulley to approximately eye or forehead height. Attach a rope handle. Stand facing the machine, holding both ends of the rope with palms facing each other or angled downward. Step back two paces to create tension. Stand with feet shoulder-width and a slight bend in your knees.
Technique and form
Pull the rope toward your face by driving both elbows back and upward simultaneously. As you pull, separate the ends of the rope by pulling them apart — your hands should end up beside your head at ear level with your elbows high and wide. This external rotation of the shoulder at full contraction is what makes the face pull so effective for shoulder health. Hold at the peak for 1–2 seconds, feeling the rear delt and external rotators working. Return to full arm extension with control.
Range of motion
Full arm extension to hands at face level with elbows high. The face pull should be included in every single upper body training session — not just shoulder days. It directly counteracts the internal rotation that all pressing movements create, helping to maintain shoulder joint centration and prevent impingement over time.
9. Plate Front Raise
Anterior deltoid — isolation movement for front shoulder development
Set up
Stand holding a weight plate with both hands at the 3 o’clock and 9 o’clock positions. You can also use a singular dumbbell or use two dumbbells held together. The plate starts at your thighs. Keep a very slight bend in your elbows throughout. Note: the anterior deltoid receives significant indirect work from all pressing movements, so the front raise is typically the least priority of the three deltoid exercises.
Technique and form
Raise the plate forward and upward in an arc until it reaches shoulder height or slightly above. Keep your torso still — do not lean back or use momentum. At the top, your arms should be nearly horizontal and parallel to the floor. Lower with full control over 2–3 seconds. The weight should feel manageable — the front raise is an isolation movement and does not need to be loaded heavily.
Range of motion
From plate at thighs (arms straight) to plate at shoulder height — arms approximately parallel to the floor. Going above shoulder height reduces anterior delt activation and increases trap involvement. A 2–3 second eccentric on the way down provides additional stimulus for the anterior delt.
10. Landmine Lateral Raise
Lateral deltoid — the arc path of the landmine provides a more shoulder-friendly alternative to standard lateral raises
Set up
Secure one end of a barbell in a landmine attachment. Stand sideways to the bar and hold the free end of the barbell in one hand with a neutral grip. Let it hang at your side. The arc of the landmine creates a movement path that is more forgiving on the shoulder joint than a standard lateral raise, making it excellent for those with shoulder discomfort during conventional raises.
Technique and form
Raise the end of the bar laterally in an arc until your arm reaches shoulder height — the barbell arc follows a natural path that tracks your shoulder joint’s mechanics. Keep your torso stationary and your elbow slightly bent. At the top, pause and feel the lateral delt contracted. Lower with full control following the same arc. Perform all reps on one side before switching.
Range of motion
From bar at your side to arm at shoulder height. The landmine arc means the resistance profile changes throughout the range of motion — it is highest at the top, which coincides with the lateral deltoid’s strongest position. This makes the landmine lateral raise particularly effective as a finishing movement after standard lateral raises.
A complete shoulder session should include one heavy pressing movement (OHP or dumbbell press), at least two lateral raise variations (the lateral delt is the most undertrained shoulder head for most people), and rear delt and face pull work in every session. Because the anterior delt is heavily involved in all chest pressing, it typically does not need as much direct work as the lateral and posterior heads. If your shoulders look flat or narrow, prioritise lateral raises. If you have shoulder pain or poor posture, prioritise face pulls and rear delt work above everything else.
