Shoulder Exercises: Complete with Images & Descriptions

Develop well-rounded, strong, firm shoulders with some of the most effective shoulder exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Backward Arm Abduction

Arnold Press

Shoulder Fly

Military Press

Upright Barbell Row

Diagonal Raise

Diagonal Pull

Full Lateral Raise

Lateral Raise

Machine Lateral Raise

Standing Dumbbell Raise

Incline Press

Rear Cable Pull

Rows

Shoulder Rotations

Front Dumbbell Raise

Rotator-In

Rotator-Out

Power Snatch

Power Clean

Shoulders Exercise #1: Backward Arm Abduction

Description:
- Sit in chair with arm supported on back as shown. Use a pillow for comfort.
- Attach pulley to secure object at ear level.
- Grasp handle in hand and move forearm backward.
- Return to start position and repeat.

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Shoulders Exercise #2: Arnold Press

Description:
- Stand with feet hip distance apart.
- Start with weights in hands, palms inward as shown.
- Raise weights up and overhead while twisting as weights pass head.
- End with palms facing forward.
- When lowering weights, twist before reaching top of head.
- Repeat.

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Shoulders Exercise #3: Shoulder Fly

Description:
- Stand, holding weights in hands.
- Bend slightly at hips.
- Lift arms up and back, as shown.
- Return to start position and repeat.

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Shoulders Exercise #4: Military Press

Description:
- Sit on incline bench.
- Grasp bar and lift off of support.
- Lower bar to chest.
- Raise bar up.
- Repeat.
- When finished replace bar on support.

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Shoulders Exercise #5: Upright Barbell Row

Description:
- Stand and hold barbell in hands as shown.
- Lift barbell to chin.
- Lower and repeat.

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Shoulders Exercise #6: Diagonal Raise

Description:
- Sit or stand, arm at side.
- Hold weight in hand, palm forward.
- Lift arm upward and across body to opposite shoulder, bending elbow, ending with palm inward.
- Return to start position and repeat.

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Shoulders Exercise #7: Diagonal Pull

Description:
- Sit or stand, arm at side.
- Hold weight in hand, palm forward.
- Lift arm upward and across body to opposite shoulder, bending elbow, ending with palm inward.
- Return to start position and repeat.

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Shoulder Exercise #8: Full Lateral Raise

Description:
- Begin with arms at side, elbows straight, holding weights, palm forward.
- Raise arms upward, out to side and over head.
- Return to starting position.

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Shoulder Exercise #9: Lateral Raise

Description:
- Hold weights in hands.
- Begin with arms at side elbows straight.
- Lift arms out to side, up to shoulder level.
- Keep elbows straight or slightly bent.
- Return to start position and repeat.

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Shoulder Exercise #10: Machine Lateral Raise

Description:
- Sit in lateral deltoid machine.
- Place outside of arms against pads, elbows bent.
- Begin with arms at side.
- Raise arms up and outward.
- Return to start position and repeat.

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Shoulder Exercise #11: Standing Dumbbell Raise

Description:
- Stand on both legs holding weights in hands, palms inward.
- Bend both elbows and turn palms upward.
- Continue by lifting weights overhead and straightening elbows.
- Lower by reversing motion and repeat.

*Can be done by raising one arm at a time, then alternating.

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Shoulder Exercise #12: Incline Press

Description:
- Sit at vertical press machine.
- Place hands on handles.
- Push upward.
- Return to start position and repeat.

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Shoulder Exercise #13: Rear Cable Pull

Description:
- Secure pulley at waist level as shown.
- Grasp handle and pull arm backwards keeping elbow straight.
- Return to start position.

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Shoulder Exercise #14: Rows

Description:
- Sit at rowing machine holding handles with hands.
- Place feet on foot plates.
- Push and straighten knees while pulling with arms like rowing a boat.
- Continue

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Shoulder Exercise #15: Shoulder Rotations

Description:
- Hold weights in hands.
- Raise arms out to sides.
- Keep elbows straight.
- Make small circles, first forward, then backwards.

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Shoulder Exercise #16: Front Dumbbell Raise

Description:
- Start with both arms at side, holding weight.
- Keep elbow straight, raise one arm in front and over head and lower.
- As arm is lowered raise other arm in front and over head.

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Shoulder Exercise #17: Rotator-In

Description:
- Secure pulley at waist level.
- Sit or stand with involved side to pulley, elbow at 90, arm at side.
- Grasp handle and pull hand inward, across body, as shown.
- Return to start position

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Shoulder Exercise #18: Rotator-Out

Description:
- Attach pulley to secure object at elbow height.
- Sit or stand, uninvolved side toward pull.
- Arm at side, elbow bent.
- Grasp handle, move forearm away from pull.
- Return to starting position.

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Shoulder Exercise #19: Power Snatch

Beginning Position • Assume a shoulder-width or slightly wider stance, knees inside arms. • Position feet flat on the floor, toes pointed slightly outward. • Grasp the bar with a pronated closed or hook grip. • The correct distance between hand placements should be determined by one of the following methods: 1. Elbow-to-elbow distance when arms are straight out at sides. 2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side. • Squat down next to the bar, heels on the floor. • Fully extend arms. • Point elbows out to sides. • Position bar over the balls of the feet; bar should be close to shins. • Position the shoulders over or slightly ahead of the bar. • Establish a flat back posture by : : : : : :• Pulling shoulder blades toward each other, : : : : : :• holding chest up and out, and : : : : : :• tilting head slightly up. • Focus eyes ahead or slightly above horizontal. Keep torso tensed.

Tips: Beginning Position • Assume a shoulder-width stance, knees inside arms. • Position feet flat on floor. • Grasp bar with a closed, pronated grip. • Grip should be slightly wider than shoulder-width. • Squat down next to bar, heels on floor. • Fully extend arms. • Point elbows out to sides. • Position bar over the balls of the feet; bar should be close to shins. • Position shoulders over or slightly ahead of the bar. Establish a flat back posture.

Upward Movement Phase: First Pull • Begin pull by extending the knees. • Move hips forward and raise shoulders at the same rate. • Keep the angle of the back constant. • Lift bar straight up. • Keep bar close to the body, heels on the floor. • Keep elbows fully extended. • Keep shoulders back and above or slightly in front of the bar. • Keep head facing straight forward. • Maintain torso position.

Upward Movement Phase: Transition (Scoop) • Thrust hips forward and continue pulling until the knees are under the bar. • Keep feet flat. • Torso should be nearly vertical and erect. • Keep shoulders positioned directly over the bar. • Keep elbows fully extended.

Upward Movement Phase: Second Pull • Brush bar against the middle or top of thighs. • Keep torso erect and head facing straight or slightly up. • Keep elbows straight. • Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action." • Keep shoulders over the bar as long as possible, and elbows out. • Keep bar close to body. • At maximum plantar flexion, shrug the shoulders. • At maximum shoulder elevation, flex and pull with the arms • Keep elbows high during pull; keep them over the wrists. • Pull bar as high as possible.

Catch • Rotate elbows around and under the bar. • Hyperextend the wrists as the elbows move under the bar. • Point elbows forward or slightly up. • Rack the bar across the front of the shoulders. • Keep torso erect. • Flex hips and knees to absorb the weight of the bar.

Downward Movement Phase • Lower bar slowly and under control to top of thighs. • Flex hips and knees as bar lands on thighs. • Squat down toward floor. • Maintain erect torso position. • Keep bar close to shins. • Place bar on the floor.

Breathing • Inhale before the first pull of the first repetition. • Hold breath until second pull. • Exhale through the sticking point (shrug) of the second pull. • Inhale during the downward movement phase of succeeding repetitions.

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