Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    NFL journalist Ian Rapoport working out witht treadmill
    Pro Tips

    Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

    Actor and writer Sylvester Stallone directing a movie behind the camera
    News

    7 Things We Learned From the ‘Sly’ Documentary on Netflix

    West Point graduate and Armed Forces member Alex Morrow running a long distance race
    Pro Tips

    Alex Morrow is Helping Space Force Members be Fit to Serve

    Luxury Real Estate Guru Aaron Kirman
    Pro Tips

    What's Hot (or Cold) in the Home Gyms of the Rich and Famous?

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Hiker Setria Glutathione
    From our Partners

    6 Things You Should Know About Setria® Glutathione

    Derek Moneyberg
    From our Partners

    Choose to Conquer: Derek Moneyberg’s Mastery of Fitness and Finances

    Colorful hoodies on a clothing rack
    Gear

    10 Hoodie Holiday Must-Haves To Give (or Receive) this Christmas

    2023 sneaker gift guide
    Gear

    11 Fresh Pairs of Sneakers that Make Perfect Holiday Gifts

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Bodybuilding Podcast 12-8
    News

    Bodybuilding Podcast Recaps: Learn From the Best 

    Bodybuilding Podcast recap 11:30
    News

    Bodybuilding Podcast Recaps: Enjoy Listening Leftovers

    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Tasha Teanby standing outside the gym
    Hers Workouts

    How Tasha Teanby Beat the Effects of Bullying Through Intense Workouts

    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Shoulder Exercises

The 30 Best Shoulder Exercises of All Time

Build big, broad shoulders with these 30 moves.

by Men's Fitness Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
30 Best Shoulders Main
View Gallery

The 30 Best Shoulder Exercises of All Time

Close gallery popup button
1 OF 32

1 of 32

30 Best Shoulders Main

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it’s not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.Overhead pressing and lateral raises can only do so much to build strong, functional shoulders. Here are 30 shoulder exercises to improve flexibility, add size, get stronger and complete your physique.

2 of 32

Overhead Press

Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

3 of 32

Standing Dumbbell Flye

Standing Dumbbell Flye

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

4 of 32

Face Pull

Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

5 of 32

High Pull

High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

6 of 32

Seated Dumbbell Clean

Seated Dumbbell Clean

Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level. 

7 of 32

Trap Raise

Trap Raise

Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor. 

8 of 32

Clean and Press

Clean and Press

Stand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.

9 of 32

snatch grip high pull

Snatch-Grip High Pull

Set up as you did for the clean and press, but grasp the bar with hands double shoulder width. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor. Try to push your chest out as you lift the bar and contract your upper back completely.

10 of 32

Band Lateral Raise

Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

11 of 32

Band front raise

Band Front Raise

Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.

12 of 32

band bentover lateral

Band Bent-Over Lateral Raise

Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.

13 of 32

band with raise

Band W Raise

Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.

14 of 32

suspension trainer pike pushup

Suspension Trainer Pike Pushup

Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.

15 of 32

suspension trainer y raise

Suspension Trainer Y-Raise

Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.

16 of 32

suspension trainer rear delt flye

Suspension Trainer Rear-Delt Raise

Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.

17 of 32

suspension trainer rear delt flye

Suspension Trainer Rear-Delt Raise

Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.

18 of 32

Hindu Pushup

Hindu Pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

19 of 32

Pike Press

Pike Press

Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up. 

20 of 32

Dip.jpg

Dip

Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.

21 of 32

lateral plank walk

Lateral Plank Walk

Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s  one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times. 

22 of 32

neutral grip overhead press

Dumbbell Neutral Grip Overhead Press

Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.

23 of 32

Dumbbell raise Complex

Dumbbell Raise Complex

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

24 of 32

snatch grip low pull

Snatch-Grip Low Pull

Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.

25 of 32

Snatch-Grip Shrug Pull

Snatch-Grip Shrug Pull

This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.

26 of 32

rack deadlift

Rack Deadlift

Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.

27 of 32

Farmers-walk

Farmer’s Walk

Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.

28 of 32

deadlightshrug combo

Dumbbell Deadlift/Shrug Combo

Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.

29 of 32

dumbell bentover lateral raise

Dumbbell Bent-Over Lateral Raise

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.

30 of 32

incline bench pres

Incline Bench Press

Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.

31 of 32

machine shoulder press

Machine Shoulder Press

Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.

32 of 32

bentover reverse flye

Bent-Over Reverse Fly

Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.

Back to intro

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it’s not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

Overhead pressing and lateral raises can only do so much to build strong, functional shoulders. Here are 30 shoulder exercises to improve flexibility, add size, get stronger and complete your physique.

Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

Standing Dumbbell Flye

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

Seated Dumbbell Clean

Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

 

Trap Raise

Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.

 

Clean and Press

Stand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.

Snatch-Grip High Pull

Set up as you did for the clean and press, but grasp the bar with hands double shoulder width. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor. Try to push your chest out as you lift the bar and contract your upper back completely.

Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

Band Front Raise

Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.

Band Bent-Over Lateral Raise

Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.

Band W Raise

Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.

Suspension Trainer Pike Pushup

Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.

Suspension Trainer Y-Raise

Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.

Suspension Trainer Rear-Delt Raise

Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.

Suspension Trainer Rear-Delt Raise

Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.

Hindu Pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

Pike Press

Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.

 

Dip

Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.

Lateral Plank Walk

Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s  one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.

 

Dumbbell Neutral Grip Overhead Press

Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.

Dumbbell Raise Complex

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

Snatch-Grip Low Pull

Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.

Snatch-Grip Shrug Pull

This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.

Rack Deadlift

Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.

Farmer's Walk

Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.

Dumbbell Deadlift/Shrug Combo

Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.

Dumbbell Bent-Over Lateral Raise

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.

Incline Bench Press

Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.

Machine Shoulder Press

Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.

Bent-Over Reverse Fly

Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.

Author picture
Written by Men's Fitness Editors
Related Articles
NFL journalist Ian Rapoport working out witht treadmill
Pro Tips

Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

Bodybuilding partners and spotter doing a back workout with a single arm lat pulldown exercise
Arm Exercises

This Lat Pulldown Variation Will Widen Your Back and Build Healthier Sho...

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Fit man improving his chin-up performance in the park
Shoulder Exercises

4 Moves to Help Improve Your Chinup Performance

This old-school exercise remains a cornerstone of upper-body strength.

Read article
Professional bodybuilder Jeremy Buendia working out his delts with side lateral raise without any lateral raise mistakes
Shoulder Exercises

Stop Making These 4 Mistakes when Doing Lateral Raises

When performed properly, lateral raises are a must for any shoulder routine.

Read article
Muscular fit man working out with neck exercises and his shoulders with a kirk shrug exercise
Shoulder Exercises

Build a Better Set of Traps With Kirk Shrugs

If you haven’t heard of these, here’s why you should be doing them.

Read article
All Shoulder Exercises
  1. Home
  2. /
  3. Workouts
  4. /
  5. Shoulder Exercises
  6. /
  7. The 30 Best Shoulder Exercises of All Time
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.