Shoulder Workout
Presses plus side- and rear-delt work for rounder, healthier shoulders.
Full gym
- 1.Seated Dumbbell Shoulder Press3 × 6–10 · 120s
- 2.Overhead Press (Barbell)3 × 6–10 · 120s
- 3.Dumbbell Lateral Raise3 × 10–15 · 75s
- 4.Face Pull2 × 10–15 · 75s
Home: dumbbells & bench
- 1.Seated Dumbbell Shoulder Press3 × 6–10 · 120s
- 2.Dumbbell Lateral Raise3 × 10–15 · 75s
- 3.Bent-Over Rear Delt Fly3 × 10–15 · 75s
- 4.Band Lateral Raise2 × 10–15 · 75s
Build your complete workout
Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.
Generate my workoutExercise library
Face Pull
Cable
Overhead Press (Barbell)
Barbell
Seated Dumbbell Shoulder Press
Dumbbells · Bench
Arnold Press
Dumbbells · Bench
Machine Shoulder Press
Machine
Dumbbell Lateral Raise
Dumbbells
Cable Lateral Raise
Cable
Band Lateral Raise
Bands
Bent-Over Rear Delt Fly
Dumbbells
Reverse Pec Deck
Machine
Dumbbell Front Raise
Dumbbells
Pike Push-Up
Bodyweight
Landmine Press
Barbell
Band Overhead Press
Bands
Useful for this
Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.
- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
View options ↗ - Editorial pick
Resistance bands set
Portable resistance for home and travel workouts.
View options ↗ - Editorial pick
Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
View options ↗