Side shoulders Exercises

147 exercises targeting the Side shoulders, with muscle activation, equipment options and instructions for every level.

147

Exercises

23

Equipment Items

3

Difficulties

All Side shoulders exercises

Barbell upright row

Side shouldersBicepsInner forearmOuter forearmTrapezius

Barbell Wide Grip Upright Row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Battling Ropes Alternating Waves with Kneeling Get-Up

Bodyweight · Hard

Front shouldersSide shouldersGlutesQuadricepsCoreMiddle back

Battling Ropes Jumping Jack

Front shouldersSide shouldersCoreCardio

Bodyweight Single Arm Lateral Raise

Bodyweight · Easy

Side shouldersRear shouldersFront shoulders

Bottle Weighted Lateral Raise

Side shouldersFront shouldersTrapezius

Boxing Left Hook

Bodyweight · Medium

GlutesCalvesCoreFront shouldersSide shouldersUpper chestMiddle chestObliquesMiddle backOuter thighs

Boxing Right Hook

Bodyweight · Medium

Front shouldersSide shouldersTricepsCoreObliques

Cable Lateral Raise

Side shouldersFront shouldersMiddle chest

Cable Leaning Lateral Raise

Cable Lying Upright Row (SZ bar)

Side shouldersTrapeziusBicepsRear shoulders

Cable One-Arm Lateral Raise

Side shouldersFront shouldersTrapezius

Cable Side-Lying Single-Arm Lateral Raise

Side shouldersRear shouldersFront shoulders

Cable Upright Row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Cable Y Raise

Chest supported lateral raises

Side shouldersRear shoulders

Close-grip barbell upright row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Dumbbell Alternating Lateral Raise with Curtsy Lunge

GlutesQuadricepsSide shouldersHamstringsCoreInner thighs

Dumbbell Bradford Press

Side shouldersRear shouldersFront shouldersMiddle chestTrapezius

Dumbbell Cuban Press

Front shouldersSide shouldersBicepsTricepsOuter forearmUpper chestMiddle chest

Dumbbell Incline One Arm Lateral Raise

Side shouldersFront shouldersMiddle chestTrapezius

Dumbbell Lateral Raise in Plank

CoreSide shouldersAbsFront shoulders

Dumbbell Lateral to Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Prone Incline Rear Delt Raise

Rear shouldersSide shouldersFront shouldersTrapezius

How to train your Side shoulders effectively

Training the Side shoulders responds to both heavy compound work and high-volume isolation. A balanced session combines a primary compound press, pull or squat pattern with a focused isolation movement that builds shape and detail.

Aim for 10 to 20 hard sets per muscle group per week, split across 1 to 2 sessions. Beginners progress with bodyweight and dumbbells; intermediates benefit most from progressive overload on barbell and cable variants.

Explore other muscle groups

Neck

Front shoulders

Front shoulders

Rear shoulders

Upper chest

Middle chest

Lower chest