Shoulders exercises
33 shoulders exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
6 Ways Dumbbell Raises
Shoulders (Front Delts, Side Delts) · Dumbbell
Arnold Press
Shoulders (Front Delts, Side Delts) · Dumbbell
Barbell Front Raise
Shoulders (Front Delts) · Barbell
Barbell Overhead Press
Shoulders (Front Delts, Side Delts) · Barbell
Barbell Shoulder Press (Behind the Neck)
Shoulders (Front Delts, Side Delts) · Barbell
Barbell Upright Rows
Shoulders (Front Delts, Side Delts) · Barbell
Behind The Back Lateral Raise (Single Arm)
Shoulders (Front Delts, Side Delts) · Cable
Bent-Over Lateral Raises Seated
Shoulders (Rear Delts) · Dumbbell
Cable Face Pull
Shoulders (Rear Delts, Traps) · Cable
Cable Front Raise (Single Arm)
Shoulders (Front Delts) · Cable
Cable Lateral Raise
Shoulders (Side Delts) · Cable
Cable Lateral Raise (Single Arm)
Shoulders (Side Delts) · Cable
Cable Reverse Flye
Shoulders (Rear Delts, Rhomboids) · Cable
Cable Y-Raise
Shoulders (Side Delts) · Cable
Chest Supported Lateral Raise
Shoulders (Side Delts) · Dumbbell
Chest Supported Rear Delt Fly
Shoulders (Rear Delts) · Dumbbell
Cross-Body Cable Y-Raise (Single Arm)
Shoulders (Front Delts, Side Delts) · Cable
Dumbbell Front Raise (Alternating, Neutral Grip)
Shoulders (Front Delts) · Dumbbell
Dumbbell Front Raises
Shoulders (Front Delts) · Dumbbell
Dumbbell Lateral Raise
Shoulders (Side Delts) · Dumbbell
High Cable Face Pull
Shoulders (Rear Delts, Rotator Cuff) · Cable
High Cable Rear Delt Fly
Shoulders (Rear Delts) · Cable
Kettlebell Arnold Press
Shoulders (Front Delts, Side Delts) · Kettlebell
Kettlebell Two Arm Military Press
Shoulders (Front Delts) · Kettlebell
Low Cable Face Pull
Shoulders (Rear Delts, Rotator Cuff) · Cable
Machine Lateral Raise
Shoulders (Side Delts) · Machine
Reverse Pec Deck
Shoulders (Rear Delts) · Machine
Seated Barbell Shoulder Press
Shoulders (Front Delts, Side Delts) · Barbell
Seated Dumbbell Shoulder Press
Shoulders (Front Delts, Side Delts) · Dumbbell
Seated Side Lateral Raise
Shoulders (Side Delts) · Dumbbell
Shoulder Press Machine
Shoulders (Front Delts, Side Delts) · Machine
Smith Machine Overhead Press
Shoulders (Front Delts, Side Delts) · Machine
Standing Overhead Press (Dumbbell)
Shoulders (Front Delts, Side Delts) · Dumbbell
Programming shoulders for hypertrophy
Aim for 12 to 20 working sets of shoulders per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.