The overhead press is a foundational shoulder exercise that targets all three heads of the deltoids, as well as the triceps. Start with a barbell or dumbbells held at shoulder height, then press them overhead until your arms are fully extended
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Overhead Press
Lateral raises target the side delts and help create width in the shoulders. Hold a pair of dumbbells at your sides with palms facing inward, then raise them out to the sides until they reach shoulder height
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Lateral Raises
Front raises primarily target the front delts. Hold a dumbbell in each hand with palms facing your thighs, then raise the weights directly in front of you until they reach shoulder height. Lower the weights back down with control and repeat
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Front Raises
Reverse flyes target the rear delts and help balance out shoulder development. Hold a pair of dumbbells with palms facing each other, then bend forward at the hips with a slight bend in the knees
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Reverse Flyes
The Arnold press is a variation of the overhead press that targets all three heads of the deltoids from different angles. Start with dumbbells held at shoulder height with palms facing you, then rotate your palms outward as you press
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Arnold Press
Upright rows target the traps and lateral delts. Hold a barbell or dumbbells in front of your thighs with palms facing your body, then pull the weights up towards your chin, keeping them close to your body
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Upright Rows
Shrugs primarily target the traps but also engage the shoulders and upper back muscles. Hold a barbell or dumbbells at your sides with palms facing your body, then shrug your shoulders up towards your ears as high as possible
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Shrugs
Face pulls target the rear delts, rotator cuff muscles, and upper back. Attach a rope or handle to a cable machine at shoulder height, then grab the handle with palms facing downward. Pull the handle towards your face
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Face Pulls
The push press is a compound exercise that targets the shoulders, triceps, and upper chest. Start with a barbell or dumbbells at shoulder height, then bend your knees and explosively drive the weights overhead
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Push Press