720 exercises
The Best 720 Shoulder Exercises with Videos & Tips
Explore shoulder exercises targeting the anterior, lateral, and posterior deltoids along with the rotator cuff. Every movement includes HD video guidance and biomechanical form cues to help you build overhead strength and achieve balanced deltoid development.
Frequently Asked Questions
What muscles do shoulder exercises target?
Shoulder exercises target the three heads of the deltoid: the anterior (front), lateral (side), and posterior (rear), along with the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis). Overhead pressing emphasizes the anterior deltoid, lateral raises target the side delt, and reverse flies hit the posterior deltoid.
How do I avoid shoulder injuries during training?
Most shoulder injuries come from overloading the anterior deltoid (too much pressing) while neglecting the rear delts and rotator cuff. Balance your pushing volume with equal or greater pulling volume, include external rotation exercises in your warm-up, and avoid pressing behind the neck if you lack the shoulder mobility. If a pressing angle causes pain, switch to a neutral grip or reduce the range of motion.
Why are my side delts not growing?
The lateral deltoid is a small muscle that responds best to high volume, moderate weight, and strict form. Most people go too heavy on lateral raises and compensate with momentum, traps, and body swing, which takes the work off the side delt. Lower the weight, slow down the eccentric (lowering phase), and aim for 15–25 total sets per week across 3–4 sessions for stubborn side delts.
