The shoulders have three different heads, so the best shoulder exercises for building delts allow you to train all of them – front, side and rear delts. Well-developed delts come from a smart mix of presses, raises and controlled isolation work. Here’s how to design the best shoulder workout for balanced development and nice round shoulders.
How to train shoulders and delts
Good shoulder training is about choosing exercises, rep ranges, and tempo to work all three parts of the shoulder. In general, the delts respond to moderate-to-high training frequency, different movement angles, and time under tension.
Unlike chest or back training, shoulder exercises don’t always need huge loads to be effective, partly because your chest workouts will also stimulate the shoulders. In fact, some of the best delt exercises are relatively light.
A solid shoulder workout usually includes:
- One heavier pressing movement
- Side delt isolation
- Rear delt work
- Enough volume, with good form
Shoulder and delt anatomy explained
Did you know that the shoulders have three deltoid heads – including the rear delts which often get overlooked because you can’t see them working?
Front delts (anterior deltoids)
Responsible for pressing movements and raising the arm forward. The anterior delts already get a lot of work from chest training and push days.
Side delts (lateral deltoids)
Responsible for raising the arms to the side and giving the impression of width. These are really important for building broader-looking shoulders and V-taper.
Rear delts (posterior deltoids)
Responsible for pulling movements, shoulder stability, and upper back muscle development. Rear delts are often neglected because they’re small, difficult to target, and out of sight.
Shoulder exercises without front-delt overload
One of the biggest mistakes in shoulder training is accidentally turning every session into front delt training. If your week already includes bench press, incline press, dips, and/or press-ups then your front delts are getting a lot of work.
This is why most people benefit from shifting more focus to side delt and rear delt exercises, and controlled isolation work instead of adding yet more overhead pressing volume.
Most people need to give their side and rear delts more direct volume. Good options to balance out front delt work include:
- Cable lateral raises
- Dumbbell lateral raises
- Rear delt flys
- Face pulls
- Reverse pec deck
Best shoulder exercises by delt head
Best front delt exercises
- Standing overhead press
- Seated dumbbell shoulder press
- Arnold press
- Front raises
Best side delt exercises
- Dumbbell lateral raises
- Cable lateral raises
- Lean-away cable raises
- Machine lateral raises
Best rear delt exercises
- Reverse pec deck
- Rear delt cable flys
- Face pulls
- Chest-supported rear delt raises
Presses vs raises: what each is for
Presses and raises are the two core shoulder movements and both have a legit place in any shoulder workout. Here’s why they do different things.
Presses
Best for overall shoulder strength and front deltoid mass. Vertical pressing movements are usually heavier and more strength-focused, so put them at the start of your shoulder sessions.
Exercise examples:
- Overhead press
- Dumbbell shoulder press
- Machine shoulder press
Raises
Best for side delt and rear delt growth, shoulder shape and width, and posture support. Raises are where a lot of visual shoulder development happens.
Exercise examples:
- Lateral raises
- Cable raises
- Rear delt flys
Cable vs dumbbell for shoulder training
You can use cables and dumbbells for delt raise exercises, which is good to know for those days when the gym is busy. Just be aware that cables vs dumbbells create tension differently.
Dumbbells for shoulder training
Pros:
- Easy to progress in weight
- Great for heavier compound pressing
Cons:
- Less tension throughout the movement
- Easier to cheat with momentum
Cables for shoulder exercises
Pros:
- Consistent tension
- Great for side and rear delts
- Better resistance through the full range
Cons:
- Slightly harder to set up
- Less practical in busy gyms
- Not good for heavy loads
Cable lateral raises show up in most shoulder exercises gym programmes, and cables in general are useful for side delts because they keep tension on even at the bottom of the rep.
Common shoulder training technique mistakes
The shoulder joint is complex, so it’s worth knowing about common shoulder training problems so you keep your shoulders healthy and injury-free. The best shoulder exercises for growth work best when the target muscle is doing the work.
Swinging lateral raises
If your whole body is moving on lateral raises, the side delts probably aren’t doing much work. Use a lighter weight.
Going too heavy too often
Delts usually respond better to controlled reps than lots of heavy work in the 3–5 rep range.
Turning raises into shrugs
When your form breaks down on side raises, upper traps often take over.
Ignoring rear delts
Too much pressing without rear delt work can create imbalances and affect shoulder back development.
Using small ranges of motion
Partial reps have their place, but most shoulder exercises benefit from controlled full-range work.
What are the best shoulder exercises for growth?
If your goal is complete shoulder development, these are some of the strongest options:
Top shoulder exercises
- Dumbbell shoulder press
- Barbell or machine overhead press
- Single arm cable lateral raises
- Reverse pec deck
- Dumbbell lateral raises
- Rear delt cable flys
Best shoulder exercises for side delts
- Cable lateral raises
- Machine lateral raises
- Lean-away raises
Best shoulder exercises for beginners
- Seated dumbbell press
- Dumbbell lateral raises
- Machine shoulder press
- Reverse pec deck
The best shoulder exercises target balanced delt development, not strong pressing numbers. If your shoulder workout is mostly front raises and heavy presses, there’s a good chance your side and rear delts need more attention. Build around exercises you can feel working, track your progress, and you’ll be rewarded with strong, balanced shoulders.
