Exercise Library · Front, side & rear deltoids
Best Shoulders Exercises
The shoulders (front, side & rear deltoids) are the three-headed deltoids that move the arm in nearly every direction. Below are 6 exercises worth building a program around — 2 compound movements to load heavy, and 4 isolation movements to add volume without burning out.
Every shoulders exercise, with sets and reps
| Exercise | Type | Equipment | Sets | Reps |
|---|---|---|---|---|
| Overhead Press | Compound | Barbell | 3–4 | 6–10 |
| Dumbbell Shoulder Press | Compound | Dumbbell | 3 | 8–12 |
| Lateral Raise | Isolation | Dumbbell | 3–4 | 12–20 |
| Face Pull | Isolation | Cable | 3 | 15–20 |
| Reverse Pec Deck | Isolation | Machine | 3 | 12–15 |
| Front Raise | Isolation | Dumbbell | 3 | 12–15 |
How many shoulders sets per week?
Aim for 12–20 hard sets per week, spread across two sessions rather than one. Training a muscle twice a week beats once for growth at matched volume, and splitting the work keeps set quality higher than grinding it all out in a single session. Side delts respond to high reps — most of this should be lateral raises.
Splits that train shoulders
Full Body
2× per week · 3 days totalHit everything, every session.
Upper / Lower
2× per week · 4 days totalThe best all-around balance.
Push / Pull / Legs
2× per week · 6 days totalThe most popular split for a reason.
Bro Split
1× per week · 5 days totalOne muscle, all the volume.
Common questions
How often should I train shoulders?
About twice a week. That frequency lets you accumulate 12–20 quality sets without any one session running so long that the last sets turn into junk volume.
Which shoulders exercise should I start with?
Start the session with Overhead Press while you're fresh — it lets you move the most weight, and heavy compound work drives most of the growth. Save isolation work for the end.
What rep range builds the most muscle?
Anywhere from 6 to 20 reps works as long as you finish sets close to failure — roughly 1–3 reps left in reserve. Keep heavier compounds at the low end of that range and isolation work at the high end, where the joints tolerate it better.