Workout Routines for Shoulder Exercises

Workout Routines for Shoulders are provided on this page. You'll find workout routines for every type of fitness equipment found on this website. These workout routines will allow you to target the muscles located in your shoulders (i.e. the deltoids).

You'll find routines for shoulders using the following equipment:

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Workout Routines for Shoulders

Workout Routines for Shoulders

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Workout Routine for Shoulders using a Barbell

The barbell is one of the most popular piece of fitness equipment available. As far as shoulder exercises are concerned, the barbell proves itself very valuable with a whole range of exercise options.

The Upright Row will primarily target the outer and rear deltoids while the Standing Military Press will target your front deltoids. The Front Deltoid Raise and the Rear Deltoid Raise are both excellent at targeting your rear deltoid muscles.

Upright Row Upright Row
3 x 8 reps
Standing Military Press Behind Neck Standing Military Press Behind Neck
3 x 8 reps
Front Deltoid Raise to Vertical Front Deltoid Raise to Vertical
3 x 8 reps
Prone Rear Deltoid Raise Prone Rear Deltoid Raise
3 x 8 reps

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Workout Routine for Shoulders using Dumbbells

Having access to a pair of dumbbells is even better than having access to a barbell since these will give you the greatest flexibility as far as shoulder exercise choice goes.

The Shoulder Press, the Lateral Raise, and the Front Raise will allow you to focus on strengthening your front and outer deltoids while the Upright Row will also target your rear deltoids.

Shoulder Press (Standing) Shoulder Press (Standing)
3 x 8 reps
Lateral Raise (Standing) Lateral Raise (Standing)
3 x 8 reps
Upright Row Upright Row
3 x 8 reps
Front Raise Front Raise
3 x 8 reps

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Workout Routine for Shoulders using an Exercise Ball

The exercise ball seems to be gaining more in popularity as the years go by. Despite its popularity it is not best suited for shoulder exercises as it requires other types of fitness equipment to accompany it.

That being said, the Rear Deltoid Raise exercises proposed below are excellent at targeting your rear deltoid muscles.

Rear Deltoid Raise with Elbows Bent on Ball Rear Deltoid Raise with Elbows Bent on Ball
3 x 8 reps
Rear Deltoid Raise while Lying Sideways on Ball Rear Deltoid Raise while Lying Sideways on Ball
3 x 8 reps

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Workout Routine for Shoulders using and Exercise Band

You'll find that using only an exercise band you will be able to target most of the muscles that make up your shoulders.

The Band Front Deltoid Raise and the Band Shoulder Press will specifically target your front deltoids. The Band Lateral Deltoid Raise will target your lateral or outer deltoids while the Band Rear Deltoid Raise will target the deltoids located at the back of your shoulders.

Band Front Deltoid Raise Band Front Deltoid Raise
3 x 8 reps
Band Lateral Deltoid Raise Band Lateral Deltoid Raise
3 x 8 reps
Band Rear Deltoid Raise Band Rear Deltoid Raise
3 x 8 reps
Band Shoulder Press Band Shoulder Press
3 x 8 reps

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Workout Routine for Shoulders using Gym Equipment

Finding commercial-grade gym equipment to target your shoulder muscles should not prove too difficult.

The Upright Row and the Rear Deltoid Row exercises both use a cable and pulley system and will allow you to target your rear deltoid muscles. The Military Press will strengthen your front deltoids while the Lateral Deltoid Raise will strengthen your outer deltoids.

Upright Row on Low Pulley Upright Row on Low Pulley
3 x 8 reps
Military Press Military Press
3 x 8 reps
Lateral Deltoid Raise Lateral Deltoid Raise
3 x 8 reps
Chest Dip Rear Deltoid Row on Low Pulley (Seated)
3 x 8 reps

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Workout Routine for Shoulders using the Bowflex

Finally, another great way to exercise your shoulders is to use one of the Bowflex home gym machines.

You'll want to use the Shoulder Press and the Front Deltoid Raise in order to exercise the muscles located in front of your shoulders (i.e. the front deltoid muscles). You'll perform the Lateral Deltoid Raise in order to target your outer deltoid muscles (between front and rear) and the Rear Deltoid Row to target your rear deltoid muscles.

Shoulder Press Shoulder Press
3 x 8 reps
Lateral Deltoid Raise Lateral Deltoid Raise
3 x 8 reps
Front Deltoid Raise Front Deltoid Raise
3 x 8 reps
Rear Deltoid Row Rear Deltoid Row
3 x 8 reps

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