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90 Degree Fly Into Hammer Shoulder PressFront Shoulders, Middle Shoulders
Shoulder Exercises List: 97 Presses, Raises and More With Videos
This page lists all 97 shoulder exercises in the LifeBuddy exercise library, the largest group on the site. Each one links to its own page with a video demo, form tips and the muscles it works.
91 use dumbbells: shoulder presses and Arnold presses, front, side and rear delt raises, upright rows and many two-part combination moves. The other 6 need no equipment, such as Prayer Pushes and the Bear Pushup.
How to use this list: pick 3–5 exercises for one session. A simple mix is one press plus a front, side and rear raise, so the front, middle and back of the shoulder all get work. Raises usually call for lighter dumbbells than presses. If a move causes shoulder pain, stop and get advice from a health professional.
- Presses: the standing Shoulder Press, or Seated Arnold Presses on a chair.
- Raises: Front Raise, Lateral Raise and Bent Over Rear Delt Raises.
- No equipment: Prayer Pushes.
Want a plan rather than a list? Our guide to the best dumbbell shoulder exercises puts 6 of these moves into one workout for the front, side and rear delts. For more ideas, see our shoulder workouts guide. LifeBuddy’s Dumbbell Home Workout app has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts. It is free to download, with an optional subscription.
All 97 exercises
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Alternating Lateral RaisesRear Shoulders, Middle Shoulders
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Alternating Shoulder PressShoulders
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Arnold Press Into Hammer Shoulder PressFront Shoulders, Middle Shoulders
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Back Dumbbell Raise Into Lateral RaiseFront Shoulders, Middle Shoulders, Traps, Rhomboids
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Bear PushupFront Shoulders, Upper Chest, Middle Chest
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Behind Back Lateral RaiseMiddle Shoulders, Rear Shoulders
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Bent Over Rear Delt RaisesRear Shoulders
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Chest Fly Into Reverse Close Grip Front RaiseFront Shoulders, Middle Shoulders
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Close Grip Front Extension Into Reverse Shoulder PressFront Shoulders, Middle Shoulders
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Close Grip Hammer Front Raise Into Lateral RaiseFront Shoulders, Middle Shoulders, Traps
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Close Grip Shoulder PressFront Shoulders
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Close Grip Shoulder Press Into Shoulder PressShoulders
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Close Grip Side ExtensionShoulders
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Close Grip Side Extension Into Shoulder PressShoulders
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Close Grip Upright Row Into Front ExtensionFront Shoulders, Middle Shoulders, Traps, Rhomboids
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Concentrated Side RaisesMiddle Shoulders
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Deep Overhead FlyFront Shoulders, Middle Shoulders, Traps
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Dumbbell ArcherFront Shoulders, Middle Shoulders
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Dumbbell PunchesFront Shoulders, Middle Shoulders Serratus Anterior
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External RotationShoulders
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Front Dumbbell Extension Into Shoulder PressFront Shoulders, Middle Shoulders
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Front PressesFront Shoulders
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Front RaiseFront Shoulders
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Front Raise Into Rear Delt FlyShoulders
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Front Raise Into Reverse Grip RaiseFront Shoulders, Middle Shoulders
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Front To Side RotationsFront Shoulders, Middle Shoulders
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Front Twist RaiseTraps, Rhomboids, Middle Shoulders
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Half Way Rear Delt RaisesRear Shoulders
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Hammer Front And Side RaiseFront Shoulders, Rear Shoulders
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Hammer Front RaiseFront Shoulders, Middle Shoulders
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Hammer Front Raise Alternating HoldFront Shoulders, Middle Shoulders
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Hammer Front Raise Into Chest FlyFront Shoulders, Middle Shoulders, Upper Chest, Middle Chest
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Hammer Front Raise Into Upright RowFront Shoulders, Middle Shoulders, Traps, Rhomboids
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Hammer Opposite Side Front Raise Into Rotating Lateral RaiseShoulders
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Hammer Rear Delt FlyRear Shoulders
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Hammer Rear Delt Raise Into Hammer Shoulder PressShoulders
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Hammer Rear Delt RaisesRear Shoulders
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Hammer Shoulder Press Into ShrugShoulders
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Lateral RaiseMiddle Shoulders
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Lateral Raise And Shoulder ExtensionsShoulders
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Lateral Raise Into Front ExtensionFront Shoulders, Middle Shoulders
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Lateral Raise Into Front Hammer RaiseFront Shoulders, Middle Shoulders
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Lateral Raise Into Front RaiseFront Shoulders, Middle Shoulders
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Lateral Raise Into Reverse ShrugMiddle Shoulders, Traps, Rhomboids
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Lateral Raise Into Shoulder PressShoulders
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Overhand Shoulder FlyMiddle Shoulders, Rear Shoulders
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Overhead FlysFront Shoulders, Middle Shoulders, Traps
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Pour FlysFront Shoulders, Middle Shoulders
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Prayer PushesFront Shoulders, Middle Shoulders
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Rear Delt OpenersShoulders
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Rear Delt RaisesRear Shoulders
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Reverse Front Raise Into Overhead FlyShoulders, Traps
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Reverse Hand RaiseFront Shoulders, Middle Shoulders
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Reverse Press Up Regular Press DownShoulders
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Reverse Shoulder FlyShoulders
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Rotating Front RaiseFront Shoulders, Middle Shoulders
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Rotating Lateral RaiseShoulders
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ScarecrowsShoulders
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ScissorsShoulders
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Seated Alternating Arnold PressesFront Shoulders
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Seated Alternating Shoulder PressShoulders
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Seated Arnold PressesFront Shoulders
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Seated Close Grip Front Raise Into Close Grip Shoulder PressFront Shoulders
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Seated Hammer Delt RaiseRear Shoulders
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Seated Hammer Rear Delt RaisesRear Shoulders
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Seated Lateral RaiseMiddle Shoulders
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Seated Rear Delt Openers Into Shoulder PressShoulders
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Seated Rear Delt RaisesRear Shoulders
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Seated Regular Rear Delt RaisesRear Shoulders
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Seated Reverse Shoulder Press Into Shoulder PressShoulders
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Seated Shoulder PressShoulders
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Seated Upright RowTraps, Rhomboids, Middle Shoulders
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Shoulder ExtensionsShoulders
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Shoulder PressShoulders
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Shoulder Press Into Arnold PressShoulders
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Shoulder Press Into Hammer Shoulder PressShoulders
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Shoulder Press Into Single Shoulder PressShoulders
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Shoulder Press Into Slow Negative Front RaiseShoulders
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Shoulder PulloverFront Shoulders, Latissimus Dorsi
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Single Arm Lateral RaiseMiddle Shoulders
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%20Single%20Behind%20Lateral%20Raise.jpg)
Single Behind Lateral RaiseMiddle Shoulders, Rear Shoulders
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Single Dumbbell Alternating Side Front RaiseFront Shoulders, Middle Shoulders
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Single Dumbbell Front RaiseFront Shoulders
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Single Dumbbell Shoulder PressFront Shoulders, Middle Shoulders,Traps
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Single Hammer Front Raise Into Hammer Front RaiseFront Shoulders, Middle Shoulders
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Slow Mo ThrowFront Shoulders, Rear Shoulders
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Standing Concentrated Side RaiseFront Shoulders, Middle Shoulders
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Standing Upward FlyFront Shoulders
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Steering WheelFront Shoulders, Middle Shoulders
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Tomahawk RaiseFront Shoulders, Middle Shoulders
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Triple Alternating Hammer Shoulder PressFront Shoulders
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Upright Row Into Wide Upright RowTraps, Rhomboids, Middle Shoulders
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Valley PressFront Shoulders
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Weighted Circles ReverseShoulders
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Wide Upright RowTraps, Rhomboids, Middle Shoulders
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Wide Upright Row Into Shoulder PressShoulders, Traps, Rhomboids
Follow guided dumbbell workouts in the Dumbbell Home Workout app, free to download
More exercise categories
- Chest exercises
- Bicep exercises
- Ab exercises
- Tricep exercises
- Leg exercises
- Back exercises
- Total body exercises
- Cardio exercises
- HIIT exercises
- Plank variations
- Leg and hip stretches
- Upper body stretches
Or browse the full LifeBuddy exercise library.
