WorkoutX

Shoulder Exercises

143 exercises — The deltoids wrap the shoulder in three heads — front, side, and rear — and training all three creates round, capped shoulders and a balanced upper body. Overhead pressing with a barbell or dumbbells builds the front and overall mass, lateral raises isolate the side delts for width, and reverse flyes and face pulls hit the often-neglected rear delts that keep your shoulders healthy and your posture upright. This page gathers every deltoid exercise in the WorkoutX library, each with a looping GIF so you can dial in your pressing path and raise angle without guesswork. Open any exercise for the primary and secondary muscles, the equipment required, and detailed instructions. Building a workout app? Pull this exact shoulder-exercise data, including GIF URLs, from the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Band Front Lateral Raise animated GIF

Band Front Lateral Raise

Band Front Raise animated GIF

Band Front Raise

Band Reverse Fly animated GIF

Band Reverse Fly

Band Shoulder Press animated GIF

Band Shoulder Press

Band Standing Rear Delt Row animated GIF

Band Standing Rear Delt Row

Band Twisting Overhead Press animated GIF

Band Twisting Overhead Press

Band Y-raise animated GIF

Band Y-raise

Barbell Front Raise animated GIF

Barbell Front Raise

Barbell One Arm Snatch animated GIF

Barbell One Arm Snatch

Barbell Rear Delt Raise animated GIF

Barbell Rear Delt Raise

Barbell Rear Delt Row animated GIF

Barbell Rear Delt Row

Barbell Seated Behind Head Military Press animated GIF

Barbell Seated Behind Head Military Press

Barbell Seated Bradford Rocky Press animated GIF

Barbell Seated Bradford Rocky Press

Barbell Seated Overhead Press animated GIF

Barbell Seated Overhead Press

Barbell Skier animated GIF

Barbell Skier

Barbell Standing Bradford Press animated GIF

Barbell Standing Bradford Press

Barbell Standing Close Grip Military Press animated GIF

Barbell Standing Close Grip Military Press

Barbell Standing Front Raise Over Head animated GIF

Barbell Standing Front Raise Over Head

Barbell Standing Wide Military Press animated GIF

Barbell Standing Wide Military Press

Barbell Thruster animated GIF

Barbell Thruster

Barbell Upright Row animated GIF

Barbell Upright Row

Barbell Upright Row V. 2 animated GIF

Barbell Upright Row V. 2

Barbell Upright Row V. 3 animated GIF

Barbell Upright Row V. 3

Barbell Wide-grip Upright Row animated GIF

Barbell Wide-grip Upright Row

Battling Ropes animated GIF

Battling Ropes

Cable Alternate Shoulder Press animated GIF

Cable Alternate Shoulder Press

Cable Cross-over Reverse Fly animated GIF

Cable Cross-over Reverse Fly

Cable Forward Raise animated GIF

Cable Forward Raise

Cable Front Raise animated GIF

Cable Front Raise

Cable Front Shoulder Raise animated GIF

Cable Front Shoulder Raise

Cable Kneeling Rear Delt Row (with Rope) (male) animated GIF

Cable Kneeling Rear Delt Row (with Rope) (male)

Cable Lateral Raise animated GIF

Cable Lateral Raise

Cable One Arm Lateral Raise animated GIF

Cable One Arm Lateral Raise

Cable Rear Delt Row (stirrups) animated GIF

Cable Rear Delt Row (stirrups)

Cable Rear Delt Row (with Rope) animated GIF

Cable Rear Delt Row (with Rope)

Cable Seated Rear Lateral Raise animated GIF

Cable Seated Rear Lateral Raise

Cable Seated Shoulder Internal Rotation animated GIF

Cable Seated Shoulder Internal Rotation

Cable Shoulder Press animated GIF

Cable Shoulder Press

Cable Standing Cross-over High Reverse Fly animated GIF

Cable Standing Cross-over High Reverse Fly

Cable Standing Rear Delt Row (with Rope) animated GIF

Cable Standing Rear Delt Row (with Rope)

Cable Standing Shoulder External Rotation animated GIF

Cable Standing Shoulder External Rotation

Cable Supine Reverse Fly animated GIF

Cable Supine Reverse Fly

Cable Upright Row animated GIF

Cable Upright Row

Dumbbell Alternate Side Press animated GIF

Dumbbell Alternate Side Press

Dumbbell Arnold Press animated GIF

Dumbbell Arnold Press

Dumbbell Arnold Press V. 2 animated GIF

Dumbbell Arnold Press V. 2

Dumbbell Bench Seated Press animated GIF

Dumbbell Bench Seated Press

Dumbbell Cuban Press animated GIF

Dumbbell Cuban Press

Dumbbell Cuban Press V. 2 animated GIF

Dumbbell Cuban Press V. 2

Dumbbell Front Raise animated GIF

Dumbbell Front Raise

Dumbbell Front Raise V. 2 animated GIF

Dumbbell Front Raise V. 2

Dumbbell Full Can Lateral Raise animated GIF

Dumbbell Full Can Lateral Raise

Dumbbell Incline One Arm Lateral Raise animated GIF

Dumbbell Incline One Arm Lateral Raise

Dumbbell Incline Raise animated GIF

Dumbbell Incline Raise

Dumbbell Incline Rear Lateral Raise animated GIF

Dumbbell Incline Rear Lateral Raise

Dumbbell Incline T-raise animated GIF

Dumbbell Incline T-raise

Dumbbell Iron Cross animated GIF

Dumbbell Iron Cross

Dumbbell Lateral Raise animated GIF

Dumbbell Lateral Raise

Dumbbell Lateral To Front Raise animated GIF

Dumbbell Lateral To Front Raise

Dumbbell Lying External Shoulder Rotation animated GIF

Dumbbell Lying External Shoulder Rotation

Dumbbell Lying On Floor Rear Delt Raise animated GIF

Dumbbell Lying On Floor Rear Delt Raise

Dumbbell Lying One Arm Deltoid Rear animated GIF

Dumbbell Lying One Arm Deltoid Rear

Dumbbell Lying One Arm Rear Lateral Raise animated GIF

Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise animated GIF

Dumbbell Lying Rear Lateral Raise

Dumbbell One Arm Lateral Raise animated GIF

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise With Support animated GIF

Dumbbell One Arm Lateral Raise With Support

Dumbbell One Arm Reverse Fly (with Support) animated GIF

Dumbbell One Arm Reverse Fly (with Support)

Dumbbell One Arm Shoulder Press animated GIF

Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press V. 2 animated GIF

Dumbbell One Arm Shoulder Press V. 2

Dumbbell One Arm Upright Row animated GIF

Dumbbell One Arm Upright Row

Dumbbell Push Press animated GIF

Dumbbell Push Press

Dumbbell Raise animated GIF

Dumbbell Raise

Dumbbell Rear Delt Raise animated GIF

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Row (shoulder) animated GIF

Dumbbell Rear Delt Row (shoulder)

Dumbbell Rear Fly animated GIF

Dumbbell Rear Fly

Dumbbell Rear Lateral Raise animated GIF

Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise (support Head) animated GIF

Dumbbell Rear Lateral Raise (support Head)

Dumbbell Reverse Fly animated GIF

Dumbbell Reverse Fly

Dumbbell Rotation Reverse Fly animated GIF

Dumbbell Rotation Reverse Fly

Dumbbell Scott Press animated GIF

Dumbbell Scott Press

Dumbbell Seated Alternate Front Raise animated GIF

Dumbbell Seated Alternate Front Raise

Dumbbell Seated Alternate Press animated GIF

Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Shoulder animated GIF

Dumbbell Seated Alternate Shoulder

Dumbbell Seated Bent Arm Lateral Raise animated GIF

Dumbbell Seated Bent Arm Lateral Raise

Dumbbell Seated Front Raise animated GIF

Dumbbell Seated Front Raise

Dumbbell Seated Lateral Raise animated GIF

Dumbbell Seated Lateral Raise

Dumbbell Seated Lateral Raise V. 2 animated GIF

Dumbbell Seated Lateral Raise V. 2

Dumbbell Seated Shoulder Press animated GIF

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press (parallel Grip) animated GIF

Dumbbell Seated Shoulder Press (parallel Grip)

Dumbbell Side Lying One Hand Raise animated GIF

Dumbbell Side Lying One Hand Raise

Dumbbell Single Arm Overhead Carry animated GIF

Dumbbell Single Arm Overhead Carry

Dumbbell Standing Alternate Overhead Press animated GIF

Dumbbell Standing Alternate Overhead Press

Dumbbell Standing Alternate Raise animated GIF

Dumbbell Standing Alternate Raise

Dumbbell Standing Around World animated GIF

Dumbbell Standing Around World

Dumbbell Standing Front Raise Above Head animated GIF

Dumbbell Standing Front Raise Above Head

Dumbbell Standing One Arm Palm In Press animated GIF

Dumbbell Standing One Arm Palm In Press

Dumbbell Standing Overhead Press animated GIF

Dumbbell Standing Overhead Press

Dumbbell Standing Palms In Press animated GIF

Dumbbell Standing Palms In Press

Dumbbell Upright Row animated GIF

Dumbbell Upright Row

Dumbbell Upright Row (back Pov) animated GIF

Dumbbell Upright Row (back Pov)

Dumbbell Upright Shoulder External Rotation animated GIF

Dumbbell Upright Shoulder External Rotation

Dumbbell W-press animated GIF

Dumbbell W-press

Ez Barbell Anti Gravity Press animated GIF

Ez Barbell Anti Gravity Press

Kettlebell Alternating Press animated GIF

Kettlebell Alternating Press

Kettlebell Arnold Press animated GIF

Kettlebell Arnold Press

Kettlebell Double Jerk animated GIF

Kettlebell Double Jerk

Kettlebell Double Push Press animated GIF

Kettlebell Double Push Press

Kettlebell Double Snatch animated GIF

Kettlebell Double Snatch

Kettlebell One Arm Clean And Jerk animated GIF

Kettlebell One Arm Clean And Jerk

Kettlebell One Arm Jerk animated GIF

Kettlebell One Arm Jerk

Kettlebell One Arm Military Press To The Side animated GIF

Kettlebell One Arm Military Press To The Side

Kettlebell One Arm Push Press animated GIF

Kettlebell One Arm Push Press

Kettlebell One Arm Snatch animated GIF

Kettlebell One Arm Snatch

Kettlebell Pirate Supper Legs animated GIF

Kettlebell Pirate Supper Legs

Kettlebell Seated Press animated GIF

Kettlebell Seated Press

Kettlebell Seated Two Arm Military Press animated GIF

Kettlebell Seated Two Arm Military Press

Kettlebell Seesaw Press animated GIF

Kettlebell Seesaw Press

Kettlebell Thruster animated GIF

Kettlebell Thruster

Kettlebell Two Arm Clean animated GIF

Kettlebell Two Arm Clean

Kettlebell Two Arm Military Press animated GIF

Kettlebell Two Arm Military Press

Landmine Lateral Raise animated GIF

Landmine Lateral Raise

Left Hook (boxing) animated GIF

Left Hook (boxing)

Lever Lateral Raise animated GIF

Lever Lateral Raise

Lever Military Press animated GIF

Lever Military Press

Lever One Arm Shoulder Press animated GIF

Lever One Arm Shoulder Press

Lever Seated Reverse Fly animated GIF

Lever Seated Reverse Fly

Lever Seated Reverse Fly (parallel Grip) animated GIF

Lever Seated Reverse Fly (parallel Grip)

Lever Shoulder Press animated GIF

Lever Shoulder Press

Lever Shoulder Press V. 2 animated GIF

Lever Shoulder Press V. 2

Lever Shoulder Press V. 3 animated GIF

Lever Shoulder Press V. 3

Rear Deltoid Stretch animated GIF

Rear Deltoid Stretch

Resistance Band Seated Shoulder Press animated GIF

Resistance Band Seated Shoulder Press

Smith Behind Neck Press animated GIF

Smith Behind Neck Press

Smith Rear Delt Row animated GIF

Smith Rear Delt Row

Smith Seated Shoulder Press animated GIF

Smith Seated Shoulder Press

Smith Shoulder Press animated GIF

Smith Shoulder Press

Smith Standing Behind Head Military Press animated GIF

Smith Standing Behind Head Military Press

Smith Standing Military Press animated GIF

Smith Standing Military Press

Smith Upright Row animated GIF

Smith Upright Row

Standing Behind Neck Press animated GIF

Standing Behind Neck Press

Weighted Front Raise animated GIF

Weighted Front Raise

Weighted Kneeling Step With Swing animated GIF

Weighted Kneeling Step With Swing

Weighted Round Arm animated GIF

Weighted Round Arm

Frequently Asked Questions

What are the best shoulder exercises for size?

Overhead presses — the standing barbell press, seated dumbbell press, and Arnold press — build the most deltoid mass. Add lateral raises for width and rear-delt flyes for balance.

How do I train rear delts?

Reverse dumbbell flyes, cable face pulls, and rear-delt machine flyes target the back of the shoulder. Most lifters under-train this head, so add it for balanced, healthy shoulders.

Are lateral raises necessary?

Lateral raises are the most direct way to widen the side delts, which compound presses don't fully isolate. Use light weight and strict form for the best effect.

Do these shoulder exercises include GIFs?

Yes — every shoulder movement here has a hosted animated GIF plus written step-by-step instructions on its detail page.

Building a fitness app?

Get all 143 shoulder exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →