Shoulder Exercises 70 Moves With How-To Steps

Also works triceps.

A dumbbell shoulder press that starts with your palms facing you and turns them forward as you press. Works all three parts of the shoulder.

How to do it

1. Sit or stand holding a dumbbell in each hand in front of your shoulders, palms facing you, elbows in front of your body.
2. Press the dumbbells up while turning your palms to face forward, opening your elbows out to the sides as you go.
3. Finish with your arms straight overhead and your palms facing forward.
4. Reverse the movement on the way down, turning your palms back toward you.

Keep in mind

• Go lighter than a normal shoulder press. The rotation is where the work is.
• Keep your ribs down and your lower back neutral. Do not arch to get the weight up.

A lateral raise against a band held under your feet. Works the side of the shoulders with tension that grows near the top.

How to do it

1. Stand on the middle of a band and hold an end in each hand at your sides.
2. Keep a soft bend in your elbows and raise your arms out to the sides.
3. Stop when your hands are about level with your shoulders.
4. Lower slowly, fighting the band on the way down.

Keep in mind

• Lead with your elbows, not your hands.
• Do not shrug. Keep your shoulders down and away from your ears.

Watch a demo on YouTube

Also works triceps.

A standing overhead press against a band held under your feet. Works the shoulders and triceps with tension that increases as you press.

How to do it

1. Stand on the band with your feet about hip width apart and bring the ends to your shoulders, palms facing forward.
2. Brace your core and squeeze your glutes.
3. Press straight up until your arms are straight overhead.
4. Lower under control to your shoulders.

Keep in mind

• Keep your ribs down. Leaning back to press is the band winning.
• Wider feet mean more tension. Adjust your stance instead of grabbing a heavier band.

Watch a demo on YouTube

Also works lats, glutes, quads and traps.

Whipping heavy ropes in waves for time. A conditioning exercise that hammers the shoulders, arms and core.

How to do it

1. Hold an end of the rope in each hand and stand in a quarter squat, feet about shoulder width apart.
2. Brace your core and keep your chest up.
3. Whip both arms up and down together, or one at a time, sending waves down the ropes.
4. Keep the waves going for the set time, breathing steadily.

Keep in mind

• Stay low in your legs. Standing up tall makes the waves die.
• Speed matters more than height. Small fast waves are harder than big slow ones.

Also works traps and triceps.

A barbell overhead press lowered behind the head instead of in front. Works the shoulders through a range that needs good shoulder mobility.

How to do it

1. Sit or stand with the bar resting across your upper back, hands wider than shoulder width.
2. Brace your core and keep your chest up.
3. Press the bar straight up until your arms are straight overhead.
4. Lower it slowly behind your head until it reaches the base of your neck.

Keep in mind

• Only lower as far as your shoulders allow without pain. Many people stop at ear level.
• Keep your head slightly forward so the bar has a clear path.
• Skip this one if you have any history of shoulder trouble.

Also works traps.

A lateral raise with no weight at all. A warm-up and activation move for the side of the shoulders.

How to do it

1. Stand tall with your arms at your sides and a soft bend in your elbows.
2. Raise both arms out to the sides until your hands are level with your shoulders.
3. Pause for a moment at the top, squeezing the sides of your shoulders.
4. Lower slowly and repeat.

Keep in mind

• Move slowly and squeeze at the top. Without weight, control is the resistance.
• Keep your shoulders down. Shrugging takes the work away.

Also works triceps and traps.

The overhead press movement with no weight in your hands. A warm-up for the shoulders before loading them.

How to do it

1. Stand tall with your fists at shoulder height and your elbows pointing down.
2. Brace your core and press both arms straight up overhead.
3. Reach tall at the top, then lower your hands slowly back to your shoulders.

Keep in mind

• Keep your ribs down and your lower back neutral, as you would with a bar.
• Move slowly. Treat it as practice for the loaded press.

Also works upper back.

A front raise on a low cable. Works the front of the shoulders with steady tension.

How to do it

1. Set the pulley low, face away from the machine, and hold the handle with the cable running between your legs.
2. Stand tall with a soft bend in your elbow.
3. Raise the handle in front of you until your hand is level with your shoulder.
4. Lower slowly back to your thigh.

Keep in mind

• Do not swing. If you need to lean back to lift it, it is too heavy.
• Stop at shoulder height. Higher does not add anything.

A one-arm lateral raise on a low cable. Works the side of the shoulder with tension from the very bottom of the rep.

How to do it

1. Set the pulley low and stand side-on to the machine, holding the handle in the hand furthest from it.
2. Let the cable run across the front of your body, with a soft bend in your elbow.
3. Raise your arm out to the side until your hand is level with your shoulder.
4. Lower slowly and finish the set before switching sides.

Keep in mind

• Lead with your elbow and keep your wrist relaxed.
• Hold the machine with the free hand so you do not lean away from the cable.

Also works traps and biceps.

An upright row on a low cable. Works the side of the shoulders and the traps.

How to do it

1. Set the pulley low and hold a straight bar or rope with your hands about shoulder width apart.
2. Stand tall with the bar against your thighs.
3. Pull it straight up your body, leading with your elbows, until it reaches your lower chest.
4. Lower slowly back to your thighs.

Keep in mind

• Elbows lead and stay above your hands the whole way up.
• Stop at the lower chest. Pulling to the chin pinches the shoulders.

Also works glutes, lower back, hamstrings, quads and traps.

Pulling two kettlebells from the floor to overhead in one movement and catching them in a split stance. An explosive full-body lift.

How to do it

1. Stand over two kettlebells with your feet together, and hinge down to grip them with straight arms.
2. Drive through your legs and hips to pull both bells up close to your body.
3. As the bells pass your chest, punch your hands up and through so the bells settle on the backs of your forearms.
4. At the same time, split your feet, one forward and one back, and catch the bells with straight arms overhead.
5. Stand up by bringing your feet together, then lower the bells back to the floor and reset.

Keep in mind

• Every rep starts from a dead stop on the floor. No swinging into it.
• Practise with one light bell first. This is a skill before it is a strength exercise.

Also works quads, glutes, traps and triceps.

Driving two kettlebells overhead from the shoulders with a dip and drive of the legs, then dropping under them. The kettlebell sport lift for putting weight overhead.

How to do it

1. Clean two kettlebells to your shoulders and stand tall with your elbows resting on your hips or ribs.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive hard through your legs to send the bells up off your shoulders.
4. Dip again under the bells and catch them with straight arms overhead.
5. Stand up tall, then lower the bells back to your shoulders.

Keep in mind

• The legs put the bells up. The arms only finish and hold.
• Keep your wrists straight overhead so the bells sit steady on your forearms.

Also works glutes, quads and triceps.

An overhead press with two kettlebells that uses a small dip and drive of the legs to start the bells moving. Lets you handle more than a strict press.

How to do it

1. Clean two kettlebells to your shoulders and stand tall.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive through your legs and press the bells up in one motion until your arms are straight overhead.
4. Lower the bells under control back to your shoulders.

Keep in mind

• The dip is short and quick. A deep squat kills the drive.
• Keep your wrists straight overhead so the bells sit steady.

Also works quads, glutes, traps and triceps.

A jerk with two kettlebells where you split your feet front and back to catch them overhead. A fast way to put heavy bells overhead.

How to do it

1. Clean two kettlebells to your shoulders and stand tall.
2. Dip a few inches by bending your knees, then drive hard through your legs to send the bells up.
3. As the bells leave your shoulders, split your feet, one forward and one back, and catch the bells with straight arms overhead.
4. Bring your feet back together under the bells, then lower them to your shoulders.

Keep in mind

• Land on a flat front foot and the ball of the back foot, with your torso upright.
• Practise the footwork with no bells first.

Also works biceps and triceps.

A dumbbell curl that flows straight into an overhead press. Works the biceps and the shoulders in one movement.

How to do it

1. Stand tall with a dumbbell in each hand at your sides, palms facing forward.
2. Curl both dumbbells to your shoulders.
3. Turn your palms to face forward and press the dumbbells straight up until your arms are straight overhead.
4. Lower them to your shoulders, then uncurl back to your sides.

Keep in mind

• Pick a weight you can press. The curl can always handle more than the press.
• Log the weight of one dumbbell. SetLift counts both.

Raising dumbbells in front of you to shoulder height. Works the front of the shoulders.

How to do it

1. Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body.
2. Keep a soft bend in your elbows and raise the dumbbells in front of you.
3. Stop when your hands are level with your shoulders.
4. Lower slowly back to your thighs.

Keep in mind

• Do not swing or lean back to lift them. Lighter and stricter beats heavier and looser.
• Stop at shoulder height. Higher adds nothing for the shoulders.

Also works triceps, glutes, quads and traps.

An overhead press with dumbbells that uses a quick dip and drive of the legs to get them moving. Lets you use more weight than a strict press.

How to do it

1. Stand tall holding a dumbbell at each shoulder, palms facing forward or slightly in.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive through your legs and press the dumbbells up in one motion until your arms are straight overhead.
4. Lower them under control back to your shoulders.

Keep in mind

• The dip is short and quick. A deep bend loses the bounce.
• Finish with your biceps beside your ears, not in front of your face.

Also works triceps.

A standing press with a dumbbell in each hand. The basic dumbbell shoulder builder, working the triceps too.

How to do it

1. Stand tall holding a dumbbell at each shoulder, palms facing forward.
2. Brace your core and squeeze your glutes so you do not lean back.
3. Press both dumbbells straight up until your arms are straight overhead.
4. Lower them under control back to your shoulders.

Keep in mind

• Keep your ribs down. Arching your lower back to press is the most common fault.
• Press in a slight arc so the dumbbells finish over your head, not in front of it.

Also works traps, biceps and upper back.

Pulling dumbbells straight up your body to chest height, elbows leading. Works the side of the shoulders and the traps.

How to do it

1. Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body.
2. Pull the dumbbells straight up along your body, leading with your elbows.
3. Stop when the dumbbells reach your lower chest, with your elbows above your hands.
4. Lower slowly back to your thighs.

Keep in mind

• Elbows lead the whole way. If your hands get above your elbows, the weight is too heavy.
• Stop at the lower chest. Pulling to the chin pinches the shoulders.

Also works obliques, glutes and hamstrings.

Holding a dumbbell overhead while you hinge sideways to touch the floor. Builds shoulder stability, and works the obliques and hamstrings.

How to do it

1. Stand with your feet a little wider than shoulder width and press a dumbbell overhead in one hand.
2. Turn both feet slightly away from the loaded side and keep your eyes on the dumbbell.
3. Push your hips out toward the loaded side and hinge down, sliding your free hand down the inside of your leg.
4. Go as low as you can with the dumbbell still straight overhead, then stand back up.
5. Finish the set, then switch sides.

Keep in mind

• The loaded arm stays straight and pointed at the ceiling the whole time.
• This is a hinge sideways, not a side bend. Push the hips out first.

A front raise holding an EZ bar with both hands. Works the front of the shoulders.

How to do it

1. Stand tall holding an EZ bar against your thighs with your hands about shoulder width apart.
2. Keep a soft bend in your elbows and raise the bar in front of you.
3. Stop when the bar is level with your shoulders.
4. Lower slowly back to your thighs.

Keep in mind

• No swinging. If you rock back to get it up, the bar is too heavy.
• Keep your shoulders down and away from your ears.

Also works triceps and chest.

A push-up upside down, with your feet against a wall. The heaviest bodyweight shoulder press there is.

How to do it

1. Kick up into a handstand with your back to a wall and your hands about shoulder width apart, a few inches from the wall.
2. Brace your core and squeeze your glutes so your body stays straight.
3. Bend your elbows to lower your head toward the floor under control.
4. Press back up until your arms are straight.

Keep in mind

• Build up with pike push-ups and short negatives before trying full reps.
• Keep your elbows angled slightly forward, not flared straight out to the sides.
• A folded mat under your head takes the fear out of the bottom.

Also works core and triceps.

Walking on your hands for distance. A skill that needs a strong handstand and steady shoulders.

How to do it

1. Kick up into a handstand in open space with your arms straight and your body tight.
2. Lean slightly in the direction you want to go so your weight tips onto your fingertips.
3. Take small quick steps with your hands, keeping your arms straight.
4. Log the distance you covered before your feet came down.

Keep in mind

• Look at the floor between your hands, not ahead of you.
• Small steps. Big steps are how you fall over.

Watch a demo on YouTube

Circling a kettlebell around your head with both hands. A shoulder mobility and warm-up move.

How to do it

1. Stand tall holding a kettlebell upside down by the horns at chest height.
2. Circle the bell around your head, keeping it close to your neck and your elbows bent.
3. Complete the circle back to the front, then go the other way.
4. Keep alternating directions for the set.

Keep in mind

• Keep your ribs down and your core tight. The bell should move, not your torso.
• Use a light bell. This is mobility, not strength.

Also works glutes, quads, hamstrings, core and triceps.

A lunge with a kettlebell at your shoulder, pressing it overhead at the bottom or top of each rep. Works the legs and shoulders together.

How to do it

1. Stand tall with a kettlebell racked at one shoulder.
2. Step back into a reverse lunge until your back knee is just off the floor.
3. Press the bell straight up overhead while holding the lunge, then lower it to your shoulder.
4. Drive through your front foot to stand back up, and repeat. Finish the set before switching sides.

Keep in mind

• Keep your torso upright in the lunge. Leaning forward turns the press into a shove.
• Log reps for one side. SetLift counts the other side for you.

Also works glutes, quads, hamstrings, obliques and triceps.

A reverse lunge with a kettlebell racked on one side, pressing it overhead as you stand. The offset load makes your core work to stay square.

How to do it

1. Stand tall with a kettlebell racked at one shoulder.
2. Step back with the leg on the same side as the bell into a reverse lunge.
3. Drive through your front foot to stand, and press the bell overhead as you rise.
4. Lower the bell back to your shoulder and repeat. Finish the set before switching sides.

Keep in mind

• Keep your hips and shoulders square. The bell will try to pull you sideways.
• Log reps for one side. SetLift counts the other side for you.

Also works triceps.

A strict overhead press with a kettlebell in each hand. The bells resting on the backs of your forearms make you press in a straighter line.

How to do it

1. Clean two kettlebells to your shoulders, elbows tucked and wrists straight.
2. Brace your core and squeeze your glutes.
3. Press both bells straight up until your arms are straight overhead.
4. Lower them under control back to your shoulders.

Keep in mind

• Keep your wrists straight the whole way. A bent wrist lets the bell fall back.
• No leg drive. That is a push press, and a different exercise in SetLift.

Also works triceps and chest.

Pressing the end of a barbell anchored in a landmine, with both hands, up and away from you. A shoulder press that is easy on the joints.

How to do it

1. Stand facing the anchored bar and hold the end with both hands at your chest, feet about shoulder width apart.
2. Brace your core and stand tall.
3. Press the bar up and forward until your arms are straight.
4. Lower it slowly back to your chest.

Keep in mind

• The bar moves in an arc, so lean slightly into it rather than fighting to keep it vertical.
• Keep your ribs down. Arching your back is the easy way out.

Raising dumbbells out to your sides to shoulder height. The main exercise for the side of the shoulders.

How to do it

1. Stand tall with a dumbbell in each hand at your sides and a soft bend in your elbows.
2. Raise both arms out to the sides, leading with your elbows.
3. Stop when your hands are level with your shoulders.
4. Lower slowly, taking about two seconds to get back down.

Keep in mind

• Do not shrug. Keep your shoulders down and away from your ears.
• Swinging the weight up is the most common fault. Go lighter and stay strict.
• Tilt your hands slightly so your little fingers lead, as if pouring a jug.

Also works traps.

A lateral raise with your elbows bent to a right angle, raising the upper arms out to the sides. Easier on the shoulder joint than a straight-arm raise.

How to do it

1. Stand tall with a dumbbell in each hand and your elbows bent to 90 degrees, hands in front of you.
2. Keeping the elbow angle fixed, raise your upper arms out to the sides.
3. Stop when your elbows are level with your shoulders.
4. Lower slowly back to the start.

Keep in mind

• The elbow angle never changes. All the movement is at the shoulder.
• Keep your forearms level with the floor at the top, not tipped up or down.

Watch a demo on YouTube

Also works triceps.

A seated press on the shoulder press machine with a weight stack. Works the shoulders and triceps on a fixed path.

How to do it

1. Set the weight on the stack and the seat so the handles start at about shoulder height.
2. Sit tall with your back against the pad and your feet flat, and grip the handles.
3. Press the handles up until your arms are straight.
4. Lower them slowly back to shoulder height.

Keep in mind

• Keep your lower back against the pad. Arching away from it is the fault this machine is meant to prevent.
• Stop just short of locking the elbows to keep tension on the shoulders.

Watch a demo on YouTube

Also works traps, obliques, lower back, core and triceps.

Walking with a weight held straight overhead. Builds shoulder stability and works the whole trunk.

How to do it

1. Press a dumbbell or kettlebell overhead in each hand, or one in one hand, and lock your arms straight.
2. Stand tall with your ribs down and your core braced.
3. Walk with short steady steps, keeping the weight directly over your shoulders.
4. Log the distance you covered.

Keep in mind

• If your lower back arches, the weight is too heavy. Lighter and taller.
• Keep your eyes forward, not up at the weight.

Also works triceps.

Pressing a barbell from your shoulders to straight overhead while standing. The main barbell shoulder lift, working the triceps and whole trunk too.

How to do it

1. Stand with the bar resting on the front of your shoulders, hands just wider than shoulder width and your elbows slightly in front of the bar.
2. Brace your core and squeeze your glutes so your lower back stays neutral.
3. Press the bar straight up, moving your head back slightly so the bar has a clear path.
4. Push your head through once the bar passes your face and finish with the bar over the middle of your feet.
5. Lower it under control back to your shoulders.

Keep in mind

• Leaning back to press is the most common fault. Squeeze your glutes and keep your ribs down.
• The bar goes straight up, not out in front. Get your head out of the way, not the bar.
• Full lockout at the top, with your biceps by your ears.

Also works traps and triceps.

A push-up with your hips high in the air so the movement becomes a shoulder press. The step before a handstand push-up.

How to do it

1. Start in a push-up position, then walk your feet in and push your hips up so your body makes an upside-down V.
2. Keep your arms straight and your head between them.
3. Bend your elbows to lower the top of your head toward the floor.
4. Press back up until your arms are straight.

Keep in mind

• The higher your hips, the more it works the shoulders. Put your feet on a box to make it harder.
• Keep your elbows angled slightly forward, not flared out to the sides.

Also works traps.

A lateral raise on a plate-loaded machine with pads under your arms. Works the side of the shoulders on a fixed path with no swinging.

How to do it

1. Set the seat so the pivot lines up with your shoulders, and rest your upper arms or hands against the pads.
2. Sit tall with your chest up.
3. Raise your arms out to the sides until they are level with your shoulders.
4. Lower slowly back to the start.

Keep in mind

• Lead with the elbows and keep your shoulders down.
• Stop at shoulder height. The machine will let you go higher, and it adds nothing.

Also works triceps.

A seated shoulder press on a plate-loaded machine with independent arms. Works the shoulders and triceps on a fixed path.

How to do it

1. Load the same plates on each arm and set the seat so the handles start at about shoulder height.
2. Sit tall with your back against the pad and your feet flat, and grip the handles.
3. Press both handles up until your arms are straight.
4. Lower them slowly back to shoulder height.

Keep in mind

• Keep your lower back against the pad. Arching away from it turns the press into an incline press.
• Press both arms together. Independent arms let a strong side hide a weak one.

Also works quads and triceps.

A barbell overhead press with a quick dip and drive of the legs to start the bar moving. Lets you handle more than a strict press.

How to do it

1. Stand with the bar on the front of your shoulders, hands just wider than shoulder width.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive hard through your legs and press the bar up in one motion until your arms are straight overhead.
4. Lower the bar under control back to your shoulders.

Keep in mind

• The dip is short and fast. A deep slow dip loses the bounce.
• Keep your torso upright in the dip. Tipping forward sends the bar out in front.

Also works traps and triceps.

A barbell overhead press done sitting down. Takes the legs and lower back out of it so the shoulders do all the work.

How to do it

1. Sit on a bench with back support, with the bar on the front of your shoulders and your hands just wider than shoulder width.
2. Plant your feet, brace your core, and keep your lower back against the pad.
3. Press the bar straight up until your arms are straight overhead.
4. Lower it under control back to your shoulders.

Keep in mind

• Do not arch off the pad to finish the press. That is the sign to drop the weight.
• Use a rack or a spotter to get the bar into position.

A lateral raise done sitting down. Sitting takes away the swing, so the side of the shoulders does all the work.

How to do it

1. Sit on the end of a bench with a dumbbell in each hand at your sides and a soft bend in your elbows.
2. Raise both arms out to the sides, leading with your elbows.
3. Stop when your hands are level with your shoulders.
4. Lower slowly back to your sides.

Keep in mind

• Expect to use less than standing. There is no momentum to help.
• Keep your shoulders down and your torso still.

Also works traps and triceps.

A dumbbell shoulder press done sitting with back support. The steadiest way to load the shoulders with dumbbells.

How to do it

1. Sit on a bench with the back set upright or just short of it, holding a dumbbell at each shoulder with your palms facing forward.
2. Plant your feet and keep your lower back against the pad.
3. Press the dumbbells up and slightly together until your arms are straight overhead.
4. Lower them under control back to your shoulders.

Keep in mind

• Bring the dumbbells up with your knees and thighs rather than muscling them into position.
• Keep your wrists straight over your forearms.

Also works traps and triceps.

A seated overhead press on the Smith machine. A fixed bar path that lets you press heavy without balancing.

How to do it

1. Set a bench with back support under the bar so the bar lines up with the front of your shoulders.
2. Sit tall, grip the bar just wider than shoulder width, and unhook it.
3. Press the bar straight up until your arms are straight.
4. Lower it under control to about chin height, then press again.

Keep in mind

• Line the bench up before loading. The bar cannot move to meet you.
• Keep your lower back against the pad.

Also works traps.

A one-arm lateral raise lying on your side. Loads the side of the shoulder hardest at the bottom, where a standing raise is easiest.

How to do it

1. Lie on your side on a bench or the floor with a dumbbell in your top hand, resting on your thigh.
2. Keep a soft bend in your elbow and raise the arm until it points at the ceiling.
3. Lower slowly back to your thigh.
4. Finish the set, then roll over and do the other side.

Keep in mind

• Go light. The bottom of the rep is much harder than it looks.
• Keep your hips stacked so you do not roll back.

Also works glutes, obliques, quads and triceps.

A push press with one dumbbell. Works one shoulder at a time while your core fights the uneven load.

How to do it

1. Stand tall with a dumbbell at one shoulder, palm facing forward.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive through your legs and press the dumbbell up in one motion until your arm is straight overhead.
4. Lower it under control to your shoulder. Finish the set, then switch arms.

Keep in mind

• Do not lean away from the weight. Keep your torso tall and square.
• Log reps for one side. SetLift counts the other side for you.

Also works triceps and obliques.

A standing overhead press with one dumbbell. Works one shoulder at a time while your core keeps you from leaning.

How to do it

1. Stand tall with a dumbbell at one shoulder, palm facing forward and your elbow under your wrist.
2. Brace your core and squeeze your glutes.
3. Press the dumbbell straight up until your arm is straight overhead.
4. Lower it under control to your shoulder. Finish the set, then switch arms.

Keep in mind

• Do not lean away from the dumbbell. Stand tall and square.
• Log reps for one side. SetLift counts the other side for you.

Also works triceps.

Pressing a kettlebell held upside down, with the bell balanced above your fist. Builds grip and shoulder control more than raw strength.

How to do it

1. Clean a kettlebell to your shoulder and turn it so the bell points up and the handle sits in your fist.
2. Squeeze the handle hard and keep your wrist straight so the bell stays balanced.
3. Press it straight up until your arm is straight overhead.
4. Lower it slowly to your shoulder. Finish the set, then switch arms.

Keep in mind

• Go light. Balance decides the weight, not your shoulder.
• If the bell starts to tip, set it down and reset rather than saving it.

Also works glutes, quads, traps and triceps.

A push press with one kettlebell, using a dip and drive of the legs to get it moving. Works one shoulder at a time with the core holding you square.

How to do it

1. Clean a kettlebell to one shoulder and stand tall.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive through your legs and press the bell up in one motion until your arm is straight overhead.
4. Lower it under control to your shoulder. Finish the set, then switch arms.

Keep in mind

• Keep your wrist straight so the bell sits steady on your forearm overhead.
• Log reps for one side. SetLift counts the other side for you.

Also works obliques, traps and triceps.

A strict overhead press with one kettlebell. Works one shoulder at a time while your core keeps you from leaning.

How to do it

1. Clean a kettlebell to one shoulder, with your elbow tucked and the bell on the back of your forearm.
2. Brace your core and squeeze your glutes.
3. Press the bell straight up until your arm is straight overhead.
4. Lower it under control to your shoulder. Finish the set, then switch arms.

Keep in mind

• Do not lean away from the bell. Stand tall and square.
• Keep your wrist straight the whole way.

Also works triceps and chest.

Pressing the end of a landmine barbell with one hand, up and away from you. A one-arm shoulder press that is easy on the joints.

How to do it

1. Stand facing the anchored bar in a split stance, with the opposite foot forward, and hold the end of the bar at your shoulder.
2. Brace your core and keep your hips square.
3. Press the bar up and forward until your arm is straight.
4. Lower it slowly back to your shoulder. Finish the set, then switch arms.

Keep in mind

• Lean slightly into the bar. It moves in an arc, and fighting that wastes effort.
• Log reps for one side. SetLift counts the other side for you.

Also works traps and triceps.

A shoulder press on a plate-loaded machine with independent arms, working one side at a time.

How to do it

1. Set the seat so the handles start at about shoulder height and sit with your back against the pad.
2. Grip one handle and press it up until your arm is straight.
3. Lower it slowly back to shoulder height.
4. Finish the set, then do the other side.

Keep in mind

• Hold the frame with your free hand and keep your torso from leaning toward the working side.
• Log the plates on the arm you press, not both arms, and the reps for one side. SetLift counts the other side for you.

Also works triceps and traps.

A standing overhead press on the Smith machine. A fixed bar path that lets you press without balancing the bar.

How to do it

1. Stand under the bar with it at the front of your shoulders and your hands just wider than shoulder width.
2. Brace your core and unhook the bar.
3. Press it straight up until your arms are straight.
4. Lower it under control to shoulder height.

Keep in mind

• Stand so the bar path runs just in front of your face. The bar cannot move to fit you.
• Keep your ribs down and do not lean back.

Also works traps.

An upright row on the Smith machine. Works the side of the shoulders and the traps on a fixed path.

How to do it

1. Stand with the bar against your thighs and your hands about shoulder width apart.
2. Unhook the bar and pull it straight up your body, leading with your elbows.
3. Stop when the bar reaches your lower chest, with your elbows above your hands.
4. Lower slowly back to your thighs.

Keep in mind

• Stop at the lower chest. Pulling to the chin pinches the shoulders.
• A slightly wider grip is kinder to the shoulders.

Also works quads and triceps.

A barbell press done from the bottom of a deep squat. A brutal test of shoulder and upper back mobility used by weightlifters.

How to do it

1. Take the bar on your upper back or the front of your shoulders and sit into a full deep squat.
2. Keep your chest up and your torso as upright as you can.
3. Press the bar straight up to lockout while staying in the bottom of the squat.
4. Lower it under control and repeat before standing up.

Keep in mind

• Start with an empty bar or a PVC pipe. This is a mobility exercise before it is a strength one.
• If you cannot stay upright in the squat, work on that first.

Watch a demo on YouTube

Also works chest.

A front raise on a low cable with a straight bar. Works the front of the shoulders with steady tension.

How to do it

1. Set the pulley low, face away from the machine, and hold the bar against your thighs with an overhand grip.
2. Stand tall with a soft bend in your elbows.
3. Raise the bar in front of you until it is level with your shoulders.
4. Lower slowly back to your thighs.

Keep in mind

• No swinging. Lean slightly forward and let the cable do the pulling.
• Stop at shoulder height.

Also works traps and upper back.

Pulling a barbell or cable straight up the front of your body to chest height, elbows leading. Works the side of the shoulders and the traps.

How to do it

1. Stand tall holding the bar against your thighs with your hands about shoulder width apart.
2. Pull it straight up along your body, leading with your elbows.
3. Stop when the bar reaches your lower chest, with your elbows above your hands.
4. Lower slowly back to your thighs.

Keep in mind

• Elbows lead and stay above the hands the whole way up.
• Stop at the lower chest. Pulling to the chin pinches the shoulders. A wider grip helps too.

Also works core, chest and triceps.

Walking your feet up a wall from a push-up position until you are nearly in a handstand, then walking back down. Builds shoulder strength and handstand confidence.

How to do it

1. Lie face down with your feet against the base of a wall, then push up into a push-up position.
2. Walk your feet up the wall while walking your hands toward it.
3. Stop when your chest is close to the wall and your body is nearly vertical.
4. Walk your hands away and your feet down under control until you are back in the push-up position.

Keep in mind

• Keep your core tight so your lower back does not arch as you get vertical.
• Go only as high as you can control. Coming down is harder than going up.

Watch a demo on YouTube

Also works upper back and traps.

A face pull with a band anchored at face height. Works the rear shoulders and upper back, and is a great warm-up for pressing.

How to do it

1. Anchor the band at about face height and hold an end in each hand with your palms facing each other.
2. Step back until the band is taut and your arms are straight in front of you.
3. Pull the band toward your face, spreading your hands apart as your elbows go out wide and back.
4. Finish with your hands beside your ears, then return slowly.

Keep in mind

• Pull the band apart as you pull it in. That is what brings the rear shoulders into it.
• Keep your shoulders down. Shrugging turns it into a trap exercise.

Watch a demo on YouTube

Also works lats, upper back and traps.

A bent-over barbell row with a wide grip, pulling toward the chest with the elbows out. Works the rear shoulders and upper back.

How to do it

1. Hold a barbell with a wide overhand grip and hinge forward until your torso is nearly level with the floor.
2. Let the bar hang straight down with your back flat.
3. Row the bar toward your lower chest, keeping your elbows out wide.
4. Squeeze your shoulder blades together, then lower the bar slowly.

Keep in mind

• Elbows out, not tucked. Tucked elbows make it a lat row.
• Go lighter than a normal row. The rear shoulders are small muscles.

Also works upper back.

A bent-over reverse fly with the palms facing down. Works the rear shoulders and upper back.

How to do it

1. Hold a dumbbell in each hand and hinge forward until your torso is nearly level with the floor.
2. Let the dumbbells hang below your chest with your palms facing back and a soft bend in your elbows.
3. Raise your arms out to the sides until they are level with your shoulders.
4. Squeeze your shoulder blades together at the top, then lower slowly.

Keep in mind

• Keep your back flat and your torso still. Swinging up is the weight being too heavy.
• Palms down the whole time. Turning them forward changes what you work.

Watch a demo on YouTube

Also works upper back.

Raising light dumbbells out wide to the sides while bent over, arms nearly straight, until they are level with your shoulders. The classic rear-shoulder fly.

How to do it

1. Hold a dumbbell in each hand and hinge forward until your torso is nearly level with the floor, back flat.
2. Let the dumbbells hang below your chest with only a soft bend in your elbows.
3. Raise your arms out wide to the sides, keeping them nearly straight, until they are level with your shoulders.
4. Pause and squeeze your shoulder blades together, then lower slowly.

Keep in mind

• Keep only a soft bend in the elbows. Bending them and driving the bells back beside your ribs is the Rear Delt Fly.
• Go light. The moment your torso lifts to help, the rear shoulders have stopped doing the work.

Also works upper back and traps.

Rotating your forearm outward against a cable with your elbow pinned to your side. Strengthens the rotator cuff at the back of the shoulder.

How to do it

1. Set the pulley at elbow height and stand side-on to the machine, holding the handle in the hand furthest from it.
2. Tuck that elbow into your side, bent to 90 degrees, with your forearm across your stomach.
3. Rotate your forearm outward, away from the machine, keeping your elbow pinned in place.
4. Return slowly and finish the set before switching sides.

Keep in mind

• Very light weight. This is a small muscle and the aim is control.
• A folded towel under your elbow helps keep it pinned to your side.

Also works upper back, biceps, lower back, lats and traps.

A bent-over row with two kettlebells and the elbows flared wide. Works the rear shoulders and upper back.

How to do it

1. Hold a kettlebell in each hand and hinge forward until your torso is nearly level with the floor, back flat.
2. Let the bells hang below your chest with your palms facing back.
3. Row the bells up with your elbows going out wide, until your upper arms are level with your back.
4. Squeeze your shoulder blades together, then lower slowly.

Keep in mind

• Elbows out wide, not along your ribs. Wide is what makes it a rear delt exercise.
• Keep your torso still. If it bobs, the bells are too heavy.

Also works upper back, biceps and traps.

A face pull using dumbbells while bent over, pulling the elbows high and wide. Works the rear shoulders and upper back without a cable.

How to do it

1. Hold a dumbbell in each hand and hinge forward until your torso is nearly level with the floor.
2. Let the dumbbells hang below your chest with your palms facing back.
3. Pull the dumbbells up toward the sides of your face, elbows high and wide.
4. Squeeze your shoulder blades together, then lower slowly.

Keep in mind

• Elbows stay level with or above your hands the whole way up.
• Keep it light and strict. Momentum takes the rear shoulders out of it.

Also works upper back and traps.

Pulling a rope attachment toward your face on a high cable, elbows high and wide. The best-known exercise for the rear shoulders and healthy pressing.

How to do it

1. Set the pulley at about face height with a rope attachment and hold an end in each hand, palms facing each other.
2. Step back until your arms are straight and the weight is off the stack.
3. Pull the rope toward your face, spreading the ends apart so your hands finish beside your ears.
4. Pause with your elbows high and wide, then return slowly.

Keep in mind

• Pull the rope apart as it comes in. That is what works the rear shoulders.
• Keep your shoulders down. If they rise toward your ears, lighten the weight.
• Light and controlled. This is not a rowing exercise.

Also works upper back.

A reverse fly on a cable machine with the arms crossing in front. Works the rear shoulders with tension through the whole arc.

How to do it

1. Set both pulleys at shoulder height and grab the left handle with your right hand and the right handle with your left.
2. Step back so your arms are crossed in front of you with a soft bend in the elbows.
3. Pull your arms out and back in a wide arc until they are in line with your shoulders.
4. Squeeze your shoulder blades together, then return slowly.

Keep in mind

• Keep the elbow bend fixed and lead with your hands going wide.
• Light weight. The stack will tempt you, and it will turn into a row.

Watch a demo on YouTube

Also works upper back.

A bent-over dumbbell raise for the rear shoulders with the elbows bent, so the bells travel back and up beside your ribs. Takes more weight than the wide, straight-arm reverse fly.

How to do it

1. Hold a dumbbell in each hand and hinge forward until your torso is nearly level with the floor, back flat.
2. Let the dumbbells hang below your chest, then bend your elbows to about a right angle.
3. Drive your elbows up and back until your upper arms are level with your back, the bells finishing beside your ribs.
4. Squeeze your shoulder blades together, then lower slowly.

Keep in mind

• Keep the elbows bent the whole rep. Straight arms out wide to the sides is the Bent-Over Reverse Fly.
• Lead with the elbows, not the hands, and keep your torso still.

Also works upper back.

A reverse fly on the pec deck or rear delt machine, facing the pad. Works the rear shoulders on a fixed path.

How to do it

1. Set the handles to the rear position and the seat so the handles are at shoulder height.
2. Sit facing the pad with your chest against it and take the handles with your arms straight ahead.
3. Pull your arms out and back in a wide arc until they are in line with your shoulders.
4. Squeeze your shoulder blades together, then return slowly.

Keep in mind

• Keep a soft bend in your elbows and lead with the backs of your hands.
• Do not push your chest off the pad to finish the rep.

Also works upper back.

A reverse fly on the high cables with the arms crossed in front. Works the rear shoulders and upper back.

How to do it

1. Set both pulleys high and grab the left handle with your right hand and the right handle with your left.
2. Stand centred between the two towers with your arms crossed in front of your face and a soft bend in the elbows.
3. Pull your arms out and down in a wide arc until they are in line with your shoulders.
4. Squeeze your shoulder blades together, then return slowly.

Keep in mind

• Keep the elbows softly bent the whole way. Bending them more turns it into a row.
• Light weight and a slow return.

Also works upper back and traps.

A face pull on gymnastic rings, leaning back and pulling your hands to your ears. Works the rear shoulders and upper back with your own body weight.

How to do it

1. Set the rings at about chest height, hold them, and lean back until your arms are straight.
2. Keep your body in one straight line from head to heels.
3. Pull the rings toward your face, spreading them apart so your hands finish beside your ears.
4. Pause with your elbows high and wide, then lower slowly.

Keep in mind

• Walk your feet forward to make it harder, back to make it easier.
• Keep your hips up in line with your body. Sagging makes it a row.

Also works upper back and traps.

A face pull on suspension straps, leaning back and pulling your hands to your ears. Works the rear shoulders and upper back.

How to do it

1. Face the anchor holding a handle in each hand and lean back until your arms are straight.
2. Keep your body in one straight line from head to heels.
3. Pull the handles toward your face, spreading them apart so your hands finish beside your ears.
4. Pause with your elbows high and wide, then lower slowly.

Keep in mind

• Walk your feet forward to make it harder, back to make it easier.
• Keep your shoulders down and your neck long.

Also works traps, shoulders and upper back.

Raising your straight arms into a Y shape while leaning back into suspension straps. Works the rear shoulders, lower traps and upper back.

How to do it

1. Face the anchor holding a handle in each hand and lean back with your arms straight in front of you.
2. Keep your body in one straight line from head to heels.
3. Raise both straight arms up and out until your body and arms make a Y shape.
4. Lower slowly back to the start.

Keep in mind

• Arms stay straight the whole time. Bending them makes it a row.
• Walk your feet forward to make it harder, back to make it easier.