Shoulder Workout: the best exercises for all three delts
The shoulders are the deltoids — three heads (front, side, rear) that press overhead and raise the arms in every direction. The side head is what creates shoulder width, and it's the one most lifters under-train.
The best shoulder exercises
Press for overall size, then prioritise the side and rear delts that pressing alone barely touches.
| Exercise | Sets | Reps | Targets |
|---|---|---|---|
| Overhead Press (barbell/dumbbell) | 3–4 | 6–10 | Front delt + overall |
| Dumbbell Lateral Raise | 3–4 | 12–20 | Side delt (width) |
| Reverse Pec Deck / Rear Lateral Raise | 3 | 12–20 | Rear delt |
| Face Pull | 3 | 15–20 | Rear delt + health |
| Cable Lateral Raise | 3 | 12–20 | Side delt (constant tension) |
| Seated Dumbbell Press | 3 | 8–12 | Front delt + overall |
A sample shoulder workout
One press for mass, then direct side and rear work for width and balance.
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 6–10 |
| Dumbbell Lateral Raise | 4 | 12–20 |
| Reverse Pec Deck | 3 | 12–20 |
| Face Pull | 3 | 15–20 |
Shoulder anatomy
The three deltoid heads have more separable jobs than the triceps or biceps, so isolation matters more here.
- Anterior (front) — worked by pressing movements. It already gets heavy stimulus from all your bench and overhead work, so it rarely needs isolation.
- Lateral (side) — worked by lateral raises. It creates shoulder width and the "capped" look, and it gets almost nothing from compound pressing, so it needs direct work.
- Posterior (rear) — worked by reverse flyes, rear lateral raises and face pulls. It's the most neglected head, and it matters for posture and balance.
How to train shoulders
Train the side and rear delts 2–3 times a week — they recover fast and respond well to high reps — for around 10–20 sets across the week total. Press for the front, raise for the side, and pull or fly for the rear. Use double progression on everything.
Common mistakes
- Doubling up on front delts (heavy press plus front raises) while ignoring the side and rear.
- Swinging lateral raises with momentum instead of leading with the elbow.
- Going too heavy on raises and turning them into a partial-range heave.
- Skipping rear delts entirely.
Common questions
What's the best shoulder exercise?
The overhead press for overall mass and front-delt strength, paired with lateral raises for the width that makes shoulders look broad.
How do I get wider shoulders?
Train the lateral (side) delt with lateral raises. It creates shoulder width and gets very little stimulation from pressing, so it needs direct work.
Do I need to train front delts directly?
Usually not — any benching or overhead pressing already gives the front delts plenty of work. Most lifters are better off prioritising side and rear delts.
How often can I train shoulders?
The side and rear delts recover quickly and can be trained two to three times a week; the overhead press is heavier and is better treated like other big presses.
Setting your overhead press numbers? Work back from a recent hard set — estimate your max without testing one, or run a set through the 1RM calculator to pick your working weights.