Shoulder Exercises

Overhead presses, raises and everything else that loads your shoulders and neck, with equipment, difficulty and instructions written for people who have never done them.

137 exercises across 2 sections.

Shoulders129
Neck8

Shoulders

129

The caps on the outside of your arms. Presses overhead and raises out to the side.

Neck

Direct neck work. A small section, mostly useful for contact sports.

Common questions about shoulders training

Do I need direct shoulder work if I bench press?: Pressing hits the front delts already. What benching misses is the side and rear delts, so one lateral raise and one rear-delt movement is the useful addition, not another press.
How heavy should lateral raises be?: Lighter than you think. Five or ten pound dumbbells for sets of 12 to 15, raised with no swing, is correct for most beginners and stays correct for a long time.
Overhead press: barbell or dumbbells?: Dumbbells if your shoulders are cranky or you train alone, barbell if you want to load heavier and track the number cleanly. Either works; pick one and stay with it.
How do I fix rounded, forward shoulders?: Rear delts and upper back, twice a week (face pulls, rear-delt flyes, rows), plus not living in one position all day. It's a slow change measured in months, not sessions.