Shoulder exercises: which work your shoulder most?

The deltoid has three heads. Overhead presses work the front delts hardest, raises target the side delts that make shoulders look wider, and rear-delt work such as face pulls balances your posture.

Exercises where the shoulder is a primary mover

Ranked by how much of the work the shoulder does in each exercise.

• Arnold Pressalso triceps
• Face Pullalso traps, rhomboids
• Lateral Raise
• Overhead Pressalso triceps
• Reverse Flyalso rhomboids
• Upright Rowalso traps
• Incline Bench Pressalso chest, triceps
• Thrusteralso quads, glutes
• Bench Pressalso chest, triceps
• Push-Upalso chest, triceps
• Dipalso chest, triceps
• Close-Grip Bench Pressalso triceps, chest

Exercises that also work the shoulder

The shoulder assists in these, but is not the main target.

• Barbell Rowalso lats, rhomboids, traps
• Burpeealso quads, chest, abs
• Dumbbell Rowalso lats, rhomboids, traps
• Seated Cable Rowalso rhomboids, lats, traps
• T-Bar Rowalso lats, rhomboids, traps
• Mountain Climberalso abs, hip flexors
• Pull-Upalso lats, biceps, rhomboids
• Chin-Upalso lats, biceps, rhomboids
• Decline Bench Pressalso chest, triceps
• Lat Pulldownalso lats, biceps, rhomboids
• Chest Flyalso chest
• Plankalso abs, obliques, lower back (erector spinae)
• Dumbbell Pulloveralso chest, lats
• Front Squatalso quads, glutes, abs
• Hanging Leg Raisealso abs, obliques
• Bicep Curlalso biceps, brachialis
• Hammer Curlalso brachialis, biceps, forearms
• Preacher Curlalso biceps

Other muscle groups

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy.