Exercises by muscle
Shoulders (delts) exercises
The deltoids cap your shoulders and have front, side and rear parts. Together they lift your arms forwards, out to the side and backwards.
Overhead presses mostly work the front and side, lateral raises the side, and reverse flyes and face pulls the rear. Covering all three keeps the shoulder balanced.
- 143Exercises
- 12Kinds of equipment
- 104Beginner friendly
Every shoulders (delts) exercise
143 exercises
Beginner friendly (104)
band front lateral raise
band front raise
band reverse fly
band shoulder press
band standing rear delt row
band twisting overhead press
band y-raise
battling ropes
cable alternate shoulder press
cable cross-over revers fly
cable forward raise
cable front raise- cable front shoulder raise
- cable kneeling rear delt row (with rope) (male)
- cable lateral raise
- cable one arm lateral raise
- cable rear delt row (stirrups)
- cable rear delt row (with rope)
- cable seated rear lateral raise
- cable seated shoulder internal rotation
- cable shoulder press
- cable standing cross-over high reverse fly
- cable standing rear delt row (with rope)
- cable standing shoulder external rotation
- cable supine reverse fly
- cable upright row
- dumbbell alternate side press
- dumbbell arnold press
- dumbbell arnold press v. 2
- dumbbell bench seated press
- dumbbell cuban press
- dumbbell cuban press v. 2
- dumbbell front raise
- dumbbell front raise v. 2
- dumbbell full can lateral raise
- dumbbell incline one arm lateral raise
- dumbbell incline raise
- dumbbell incline rear lateral raise
- dumbbell incline t-raise
- dumbbell iron cross
- dumbbell lateral raise
- dumbbell lateral to front raise
- dumbbell lying external shoulder rotation
- dumbbell lying on floor rear delt raise
- dumbbell lying one arm deltoid rear
- dumbbell lying one arm rear lateral raise
- dumbbell lying rear lateral raise
- dumbbell one arm lateral raise
- dumbbell one arm lateral raise with support
- dumbbell one arm reverse fly (with support)
- dumbbell one arm shoulder press
- dumbbell one arm shoulder press v. 2
- dumbbell one arm upright row
- dumbbell push press
- dumbbell raise
- dumbbell rear delt raise
- dumbbell rear delt row_shoulder
- dumbbell rear fly
- dumbbell rear lateral raise
- dumbbell rear lateral raise (support head)
- dumbbell reverse fly
- dumbbell rotation reverse fly
- dumbbell scott press
- dumbbell seated alternate front raise
- dumbbell seated alternate press
- dumbbell seated alternate shoulder
- dumbbell seated bent arm lateral raise
- dumbbell seated front raise
- dumbbell seated lateral raise
- dumbbell seated lateral raise v. 2
- dumbbell seated shoulder press
- dumbbell seated shoulder press (parallel grip)
- dumbbell side lying one hand raise
- dumbbell single arm overhead carry
- dumbbell standing alternate overhead press
- dumbbell standing alternate raise
- dumbbell standing around world
- dumbbell standing front raise above head
- dumbbell standing one arm palm in press
- dumbbell standing overhead press
- dumbbell standing palms in press
- dumbbell upright row
- dumbbell upright row (back pov)
- dumbbell upright shoulder external rotation
- dumbbell w-press
- left hook. boxing
- lever lateral raise
- lever military press
- lever one arm shoulder press
- lever seated reverse fly
- lever seated reverse fly (parallel grip)
- lever shoulder press
- lever shoulder press v. 2
- lever shoulder press v. 3
- rear deltoid stretch
- resistance band seated shoulder press
- smith behind neck press
- smith rear delt row
- smith seated shoulder press
- smith shoulder press
- smith standing behind head military press
- smith standing military press
- smith upright row
- weighted kneeling step with swing
Some experience (31)
- barbell front raise
- barbell rear delt raise
- barbell rear delt row
- barbell seated behind head military press
- barbell seated bradford rocky press
- barbell seated overhead press
- barbell skier
- barbell standing bradford press
- barbell standing close grip military press
- barbell standing front raise over head
- barbell standing wide military press
- barbell thruster
- barbell upright row
- barbell upright row v. 2
- barbell upright row v. 3
- barbell wide-grip upright row
- ez barbell anti gravity press
- kettlebell alternating press
- kettlebell arnold press
- kettlebell double push press
- kettlebell one arm military press to the side
- kettlebell pirate supper legs
- kettlebell seated press
- kettlebell seated two arm military press
- kettlebell seesaw press
- kettlebell thruster
- kettlebell two arm military press
- landmine lateral raise
- standing behind neck press
- weighted front raise
- weighted round arm
Keep exploring
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Questions, answered
How many shoulders (delts) exercises are there here?
There are 143 exercises that target the shoulders (delts) in the AltF Fitness library, each with an animated demo and coaching tips.
What are good shoulders (delts) exercises for beginners?
Moves rated beginner friendly here include band front lateral raise, band front raise and band reverse fly. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the shoulders (delts)?
The exercises here use dumbbell, barbell, cable machine, kettlebell and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the shoulders (delts)?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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