The moves, by muscle
Front delts: 15 moves
- Overhead Press Barbell
- Dumbbell Shoulder Press Dumbbell
- Arnold Press Dumbbell
- Machine Shoulder Press Machine
- Landmine Press Barbell
- Pike Push-Up Bodyweight
- Smith Machine Overhead Press Smith machine
- Push Press Barbell
- Seated Overhead Press Barbell
- Z-Press Barbell
- Single-Arm Overhead Press Dumbbell
- Overhead Carry Dumbbell
- Front Raise Dumbbell
- Cable Front Raise Cable
- Cable Y-Raise Cable
Side delts: 6 moves
- Upright Row Barbell
- Cable Upright Row Cable
- Lateral Raise Dumbbell
- Cable Lateral Raise Cable
- Machine Lateral Raise Machine
- Leaning Lateral Raise Dumbbell
Rear delts: 9 moves
- Face Pull Cable
- Rear Delt Fly Dumbbell
- Reverse Pec Deck Machine
- Cable Rear Delt Fly Cable
- Cable External Rotation Cable
- Prone Y-Raise Bodyweight
- Prone T-Raise Bodyweight
- Band External Rotation Band
- Band Face Pull Band
Questions
What are the best shoulders exercises?
Start with one compound movement per muscle: Overhead Press, Upright Row and Face Pull. Each has a page with the form cues and swaps for home and gym.
How many sets should I do for the shoulders each week?
A common guideline is 10 to 20 hard sets per muscle a week, spread over two or more sessions. It is a guideline, not a target: fewer sets done well still build strength.