Shoulders exercises — at home and in the gym
Shoulders lift your arms up, forward and out to the side.
Which way is right for you?
Where will you exercise?
What do you have? (You can pick more than one)
Your experience?
✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Water Bottle Lateral Raise
Hold filled water bottles and lift your arms out to the side up to shoulder height. The easiest way to start training shoulders at home.
Band Lateral Raise
Stand on a resistance band and lift your arms out to the side. Light, cheap and easy to keep at home.
Pike Push-up
A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
Dumbbell Lateral Raise
Lifting light dumbbells out to the side — the exercise that builds the width of your shoulders. You don't need heavy weights here.
Seated Dumbbell Shoulder Press
Pressing dumbbells overhead while seated. Sitting supports your lower back, so it is a good way to start.
Shoulder Press Machine
The easiest shoulder machine in the gym. The machine guides the path, so you don't need to worry about balance.
Standing Barbell Overhead Press
Pressing a bar overhead while standing. It needs balance from your stomach and whole body as well as your shoulders. Try it only after dumbbell presses feel comfortable.