Looking for Shoulder Exercises?

Here is a comprehensive list of shoulder exercises that you can use as a reference guide when looking-up various exercises listed in our printable fitness and bodybuilding workout programs.

Once you click on each shoulder workouts exercise name you will be able to watch 3D animations that will show you how to perform the selected exercise.

You do not need to know all these exercises. However, you will notice that in time you will remember more and more of them. The list you see before you is a result of years of experience. Hence, it is lengthy.

shoulder workouts,

shoulder exercises,

Click here to view a complete Bodybuilder's Muscle Anatomy Chart

Shoulder Exercises

Exercise NameMain Muscle InvolvedSecondary Muscle(s) InvolvedType
Alternating Bent-Over Reverse Dumbbell Fly Shoulders None Isolation
Alternating Dumbbell Lateral Raise Shoulders Traps Isolation
Alternating Incline Dumbbell Reverse Fly Shoulders None Isolation
Alternating Flat Bench Dumbbell Reverse Fly Shoulders None Isolation
Alternating One-Arm (Standing) Palms-In Dumbbell Press ShouldersTriceps Compound
Alternating Seated Arnold Press ShouldersTriceps Compound
Alternating Seated Bent-Over Dumbbell Reverse Fly Shoulders None Isolation
Alternating Seated Dumbbell Front Raise Shoulders None Isolation
Alternating Seated Dumbbell Press ShouldersTriceps Compound
Alternating Seated Palms-In Dumbbell Press ShouldersTriceps Compound
Alternating Standing Arnold Press Shoulders Triceps Compound
Alternating Standing Dumbbell Front Raise Shoulders None Isolation
Alternating Standing Dumbbell Press ShouldersTriceps Compound
Barbell Front Raise Shoulders None Isolation
Bent-Over Dumbbell Reverse Fly Shoulders None Isolation
Cable Front Raise Shoulders None Isolation
Cable Lateral Raise Shoulders None Isolation
Cable Reverse Fly Shoulders None Isolation
Clean Press Shoulders Lower Back, Hamstrings, Biceps & Triceps Compound
Dumbbell Incline Bench Front Raise Shoulders None Isolation
Dumbbell Lateral Raise Shoulders None Isolation
Dumbbell Incline Bench Reverse Fly Shoulders None Isolation
Barbell Front RaiseNone Isolation
Weight Plate Front Raise Shoulders None Isolation
Lying Cable Front Raise Shoulders None Isolation
Lying Dumbbell Reverse Fly Shoulders None Isolation
Machine Lateral Raise Shoulders None Isolation
Military Press Shoulders Triceps Compound
Military Press (Rear) Shoulders Triceps Compound
One Arm Bent-Over Dumbbell Reverse Fly Shoulders None Isolation
One-Arm Cable Front Raise Shoulders None Isolation
One-Arm Cable Lateral Raise Shoulders None Isolation
One-Arm Cable Reverse FlyShoulders None Isolation
One-Arm Incline Bench Dumbbell Front Raise ShouldersNone Isolation
One-Arm Dumbbell Lateral Raise Shoulders None Isolation
One-Arm Seated Dumbbell Front Raise Shoulders None Isolation
One-Arm Seated Dumbbell Press Shoulders Triceps Compound
One-Arm Standing Dumbbell Front Raise Shoulders None Isolation
Rear Delt Barbell Row Shoulder ExercisesShoulders Biceps Compound
Seated Alternating Dumbbell Lateral Raise Shoulders None Isolation
Seated Alternating Front/Back Barbell Press Shoulders Triceps Compound
Seated Arnold Press Shoulders Triceps Compound
Seated Barbell Press Shoulders Triceps Compound
Seated Bent-Over Dumbbell Reverse Fly Shoulders None Isolation
Seated Dumbbell Front Raise Shoulders None Isolation
Seated Dumbbell Lateral Raise Shoulders None Isolation
Seated Dumbbell Press Shoulders Triceps Compound
Seated One-Arm Dumbbell Lateral Raise Shoulders None Isolation
Smith Machine Shoulder Press Shoulders Triceps Compound
Smith Machine Shoulder Press (Rear) Shoulders Triceps Compound
Standing Alternating Front & Back Barbell Press Shoulders Triceps Compound
Standing Arnold Press Shoulders Triceps Compound
Standing Dumbbell Cuban Press Shoulders Triceps Compound
Standing Dumbbell Front Raise Shoulders None Isolation
Standing Dumbbell Press Shoulders Triceps Compound
Weight Plate Front Raise Shoulders None Isolation






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