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30 exercises

Side shoulder exercises

30 exercises that work your side shoulders, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.

Body weight

Body weightPike push-upFront shoulders, Side shouldersBody weightFeet-up pike push-upFront shoulders, Side shouldersBody weightWall walkFront shoulders, Side shoulders

Dumbbells

Seated dumbbell pressFront shoulders, Side shouldersDumbbell shoulder pressFront shoulders, Side shouldersArnold pressFront shoulders, Side shouldersHalf-kneeling one-arm pressFront shoulders, Side shouldersLateral raiseSide shouldersStanding dumbbell pressFront shoulders, Side shouldersOne-arm dumbbell shoulder pressFront shoulders, Side shouldersDumbbell side lateral raiseSide shouldersSeated dumbbell lateral raiseSide shouldersOne-arm lateral raiseSide shouldersOne-arm incline lateral raiseSide shouldersLying one-arm lateral raiseRear shoulders, Side shouldersDumbbell scaptionFront shoulders, Side shouldersAlternating deltoid raiseFront shoulders, Side shoulders

Kettlebell

Double kettlebell pressFront shoulders, Side shouldersSeated kettlebell pressFront shoulders, Side shoulders

Bands

Band shoulder pressFront shoulders, Side shouldersBand lateral raiseSide shoulders

Barbell

Overhead pressFront shoulders, Side shouldersSeated barbell shoulder pressFront shoulders, Side shouldersStanding military pressFront shoulders, Side shoulders

Cables

Seated cable shoulder pressFront shoulders, Side shouldersAlternating cable shoulder pressFront shoulders, Side shouldersStanding cable lateral raiseSide shoulders

Machines

Machine shoulder pressFront shoulders, Side shouldersPlate-loaded shoulder pressFront shoulders, Side shouldersSmith machine shoulder pressFront shoulders, Side shoulders

Exercises by muscle

ChestFront shouldersRear shouldersTricepsBicepsForearmsLatsUpper backLower backAbsObliquesGlutesQuadsHamstringsInner thighsCalvesHip flexors

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

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