Muscle group
Shoulders Exercises
Three heads, and they do not share work. The front delt gets hammered by every press you already do; the side delt is what actually makes shoulders look wide; the rear delt is the one nobody trains and everybody needs.
If you press at all, your front delts are covered. Spend your dedicated shoulder work on lateral and rear-delt raises instead. They are small, they recover quickly, and they tolerate 12–20 sets a week better than most muscles.
50 shoulders exercises in Gym Journal
30 compound and 20 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Alternating Cable Shoulder Pressalso Triceps | Cable | compound | 8–12 |
| Alternating Deltoid Raisealso Traps | Dumbbell | isolation | 10–15 |
| Arnold Dumbbell Pressalso Triceps | Dumbbell | compound | 8–12 |
| Band External Rotation | Other | isolation | 12–20 |
| Band Lateral Raise | Other | isolation | 12–20 |
| Band Shoulder Pressalso Triceps | Other | compound | 8–12 |
| Barbell Incline Shoulder Raise | Barbell | isolation | 10–15 |
| Barbell Shoulder Pressalso Triceps, Upper back | Barbell | compound | 8–12 |
| Behind The Neck Pressalso Triceps | Barbell | compound | 8–12 |
| Bent Over Cable Lateral Raisealso Upper back, Traps | Cable | isolation | 10–15 |
| Bradford Pressalso Triceps | Barbell | compound | 8–12 |
| Cable External Rotation | Cable | isolation | 10–15 |
| Cable Front Raise | Cable | isolation | 12–15 |
| Cable Internal Rotation | Cable | isolation | 10–15 |
| Cable Lateral Raisealso Traps | Cable | isolation | 12–15 |
| Cable Seated Lateral Raisealso Traps | Cable | isolation | 10–15 |
| Cable Shoulder Pressalso Triceps | Cable | compound | 8–12 |
| Cable Upright Rowalso Traps, Upper back | Cable | compound | 10–15 |
| Cable Y-Raise | Cable | isolation | 12–15 |
| Chest Supported Y Raisealso Upper back, Traps | Dumbbell | isolation | 12–20 |
| Clean and Pressalso Triceps, Traps, Quads, Glutes | Barbell | compound | 8–12 |
| Cuban Pressalso Traps | Dumbbell | compound | 8–12 |
| DB Shoulder Pressalso Triceps | Dumbbell | compound | 8–12 |
| DB Thrusteralso Quads, Glutes, Triceps | Dumbbell | compound | 8–12 |
| Dumbbell Lateral Raisesalso Traps | Dumbbell | isolation | 10–15 |
| Dumbbell Scaptionalso Traps | Dumbbell | isolation | 10–15 |
| Dumbbell Upright Rowalso Traps, Biceps | Dumbbell | compound | 10–15 |
| Front Raise | Dumbbell | isolation | 10–15 |
| Handstand Push-Upalso Triceps, Traps | Bodyweight | compound | 3–8 |
| Incline Single Arm Lateral Raise | Dumbbell | isolation | 10–15 |
| Kettlebell Halo | Kettlebell | isolation | 10–15 |
| Kettlebell Overhead Pressalso Triceps, Abs | Kettlebell | compound | 6–10 |
| Kettlebell Push Pressalso Triceps, Quads | Kettlebell | compound | 5–8 |
| Kettlebell Snatchalso Glutes, Hamstrings, Traps | Kettlebell | compound | 5–8 |
| Kettlebell Thrusteralso Quads, Glutes, Triceps | Kettlebell | compound | 8–12 |
| Landmine Pressalso Triceps, Chest | Plate-loaded machine | compound | 8–12 |
| Machine Lateral Raisealso Traps | Machine | isolation | 12–15 |
| Military Pressalso Triceps, Upper back | Barbell | compound | 8–12 |
| Overhead Pressalso Triceps, Upper back | Barbell | compound | 8–12 |
| Pike Push-Upalso Triceps | Bodyweight | compound | 6–12 |
| Plate-Loaded Shoulder Pressalso Triceps | Plate-loaded machine | compound | 8–12 |
| Push Pressalso Triceps | Barbell | compound | 5–10 |
| Seated Bent Over Rear Delt Raise | Dumbbell | isolation | 10–15 |
| Seated Lateral Raisesalso Traps | Dumbbell | isolation | 10–15 |
| Shoulder Dumbbell Pressalso Triceps | Dumbbell | compound | 8–12 |
| Shoulder Machine Pressalso Triceps | Machine | compound | 8–12 |
| Smith Machine Shoulder Pressalso Triceps | Smith machine | compound | 8–12 |
| Smith Machine Upright Rowalso Traps, Upper back | Smith machine | compound | 10–12 |
| Upright Rowsalso Traps, Biceps | Barbell | compound | 8–12 |
| Z Pressalso Abs, Triceps | Barbell | compound | 6–10 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.