Shoulders (Deltoids) Exercises
111
Data Source
2.5M+ Verified Lifts
Ab Wheel Rollout
Ab Wheel
Shoulders (Deltoids), Abdominals
Archer Push Ups
None
Shoulders (Deltoids), Triceps
Arnold Press
Dumbbells
Shoulders (Deltoids), Triceps
Barbell Power Shrug
Barbell
Shoulders (Deltoids), Forearms
Barbell Pullover
Barbell, Flat Bench
Shoulders (Deltoids), Triceps
Behind The Neck Press
Barbell, Squat Rack
Shoulders (Deltoids), Triceps
Bench Dips
Bench
Shoulders (Deltoids), Triceps
Bench Pin Press
Power Rack, Barbell, Bench
Shoulders (Deltoids), Triceps
Bench Press
Barbell, Bench
Shoulders (Deltoids), Triceps
Bench Pull
Flat Bench, Barbell, Dumbbells
Shoulders (Deltoids), Biceps
Bent Arm Barbell Pullover
Barbell, Bench
Shoulders (Deltoids), Triceps
Bent Over Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Bent Over Row
Barbell
Shoulders (Deltoids), Biceps
Burpees
None
Shoulders (Deltoids), Triceps
Cable Lateral Raise
Cable Machine
Shoulders (Deltoids), Trapezius
Cable Overhead Tricep Extension
Cable Machine, Rope Handle
Shoulders (Deltoids), Triceps
Cable Upright Row
Cable Machine
Shoulders (Deltoids), Biceps
Cable Woodchopper
Cable Machine
Shoulders (Deltoids), Obliques
Cheat Curl
Barbell
Shoulders (Deltoids), Biceps
Clap Pull Up
Pull-Up Bar
Shoulders (Deltoids), Biceps
Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Clean and Jerk
Barbell, Weight Plates
Shoulders (Deltoids), Forearms
Clean and Press
Barbell
Shoulders (Deltoids), Triceps
Clean High Pull
Barbell
Shoulders (Deltoids), Calves
Close Grip Bench Press
Barbell, Flat Bench
Shoulders (Deltoids), Triceps
Close Grip Dumbbell Bench Press
Dumbbells, Flat Bench
Shoulders (Deltoids), Triceps
Close Grip Incline Bench Press
Barbell, Incline Bench
Shoulders (Deltoids), Triceps
Close Grip Push Up
None
Shoulders (Deltoids), Triceps
Decline Dumbbell Fly
Decline Bench, Dumbbells
Shoulders (Deltoids), Triceps
Decline Push Up
Bench or sturdy platform
Shoulders (Deltoids), Triceps
Diamond Push Ups
None
Shoulders (Deltoids), Triceps
Dips
Parallel Bars or Bench
Shoulders (Deltoids), Triceps
Dumbbell Bench Press
Dumbbells, Bench
Shoulders (Deltoids), Triceps
Dumbbell Clean and Press
Dumbbells
Shoulders (Deltoids), Core
Dumbbell External Rotation
Dumbbell
Shoulders (Deltoids), Trapezius
Dumbbell Floor Press
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Hang Clean
Dumbbells
Shoulders (Deltoids), Core
Dumbbell High Pull
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Incline Y Raise
Dumbbells, Incline Bench
Shoulders (Deltoids), Trapezius
Dumbbell Pullover
Dumbbell, Bench
Shoulders (Deltoids), Triceps
Dumbbell Push Press
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Shoulder Press
Dumbbells, Bench (optional)
Shoulders (Deltoids), Triceps
Dumbbell Shrug
Dumbbells
Shoulders (Deltoids), Trapezius
Dumbbell Snatch
Dumbbell
Shoulders (Deltoids), Core
Dumbbell Thruster
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Tricep Extension
Dumbbell
Shoulders (Deltoids), Triceps
Dumbbell Tricep Kickback
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Upright Row
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Z Press
Dumbbells
Shoulders (Deltoids), Triceps
Floor Press
Barbell, Dumbbells
Shoulders (Deltoids), Triceps
Handstand Push Ups
None
Shoulders (Deltoids), Triceps
Hang Clean
Barbell
Shoulders (Deltoids), Core
Hang Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Hang Snatch
Barbell
Shoulders (Deltoids), Triceps
Hex Bar Shrug
Hex Bar
Shoulders (Deltoids), Forearms
Incline Bench Press
Incline Bench, Barbell or Dumbbells
Shoulders (Deltoids), Triceps
Incline Dumbbell Bench Press
Adjustable Bench, Dumbbells
Shoulders (Deltoids), Triceps
Incline Dumbbell Fly
Dumbbells, Incline Bench
Shoulders (Deltoids), Triceps
Incline Push Up
Elevated Surface (bench, step, or sturdy chair)
Shoulders (Deltoids), Triceps
JM Press
Barbell, Flat Bench
Shoulders (Deltoids), Triceps
Jumping Jack
None
Shoulders (Deltoids), Calves
Landmine Press
Barbell, Landmine Attachment (optional)
Shoulders (Deltoids), Triceps
Log Press
Log (Strongman implement)
Shoulders (Deltoids), Triceps
Lying Dumbbell Tricep Extension
Dumbbells, Flat Bench
Shoulders (Deltoids), Triceps
Machine Shoulder Press
Shoulder Press Machine
Shoulders (Deltoids), Triceps
Military Press
Barbell, Weight Plates
Shoulders (Deltoids), Triceps
Mountain Climbers
None
Shoulders (Deltoids), Core
Muscle Snatch
Barbell
Shoulders (Deltoids), Forearms
Muscle Ups
Pull-up Bar
Shoulders (Deltoids), Triceps
One Arm Landmine Press
Barbell, Landmine Attachment (optional)
Shoulders (Deltoids), Triceps
One Arm Pull Ups
Pull-up Bar
Shoulders (Deltoids), Biceps
One Arm Push Ups
None
Shoulders (Deltoids), Triceps
One Arm Seated Cable Row
Cable machine with a single handle attachment
Shoulders (Deltoids), Biceps
Overhead Squat
Barbell
Shoulders (Deltoids), Core
Paused Bench Press
Barbell, Bench
Shoulders (Deltoids), Triceps
Pendlay Row
Barbell, Weight plates
Shoulders (Deltoids), Biceps
Pike Push Up
None
Shoulders (Deltoids), Triceps
Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Power Snatch
Barbell, Weight Plates
Shoulders (Deltoids), Calves
Pull Ups
Pull-Up Bar
Shoulders (Deltoids), Biceps
Push Jerk
Barbell
Shoulders (Deltoids), Triceps
Push Press
Barbell
Shoulders (Deltoids), Triceps
Push Ups
None
Shoulders (Deltoids), Triceps
Renegade Row
Dumbbells
Shoulders (Deltoids), Core
Ring Dips
Gymnastic Rings
Shoulders (Deltoids), Triceps
Ring Muscle Ups
Gymnastic Rings
Shoulders (Deltoids), Triceps
Seated Dip Machine
Seated Dip Machine
Shoulders (Deltoids), Triceps
Seated Dumbbell Shoulder Press
Dumbbells, Bench with back support
Shoulders (Deltoids), Triceps
Seated Dumbbell Tricep Extension
Dumbbell, Bench
Shoulders (Deltoids), Triceps
Seated Shoulder Press
Dumbbells, Bench with back support
Shoulders (Deltoids), Triceps
Shoulder Pin Press
Barbell, Power Rack
Shoulders (Deltoids), Triceps
Shoulder Press
Barbell or Dumbbells
Shoulders (Deltoids), Triceps
Smith Machine Bench Press
Smith Machine, Bench
Shoulders (Deltoids), Triceps
Snatch
Barbell
Shoulders (Deltoids), Core
Snatch Pull
Barbell
Shoulders (Deltoids), Quadriceps
Split Jerk
Barbell
Shoulders (Deltoids), Core
Spoto Press
Barbell, Flat Bench
Shoulders (Deltoids), Triceps
Squat Thrust
None
Shoulders (Deltoids), Core
Superman
None
Shoulders (Deltoids), Core
Tate Press
Dumbbells, Flat Bench
Shoulders (Deltoids), Triceps
Thruster
Barbell
Shoulders (Deltoids), Triceps
Toes To Bar
Pull-Up Bar
Shoulders (Deltoids), Abdominals
Tricep Extension
Dumbbell, Cable machine
Shoulders (Deltoids), Triceps
Tricep Pushdown
Cable Machine, Straight or Angled Bar Attachment
Shoulders (Deltoids), Triceps
Tricep Rope Pushdown
Cable Machine, Rope Attachment
Shoulders (Deltoids), Triceps
Upright Row
Barbell, Dumbbells
Shoulders (Deltoids), Biceps
Viking Press
Viking Press Machine or Landmine Attachment
Shoulders (Deltoids), Triceps
Wall Ball
Weighted Ball, Wall
Shoulders (Deltoids), Calves
Wide Grip Bench Press
Barbell, Flat bench
Shoulders (Deltoids), Triceps
Z Press
Barbell, Dumbbells
Shoulders (Deltoids), Triceps
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Shoulders (Deltoids) Strength Standards
How strong should your shoulders (deltoids) exercises be? This page shows strength standards for all 111 shoulders (deltoids) exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.