Side shoulder exercises
151 exercises that work the side of the shoulder (lateral deltoid), easiest first.
At home or with basic kit 120
- Arm Circle Beginner friendly · No equipment
- Cross-Body Shoulder Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
- Half Jumping Jacks Beginner friendly · No equipment
- Shoulder Circles Beginner friendly · No equipment
- Single Arm Circle Beginner friendly · No equipment
- Dumbbell Shrug Beginner friendly · Dumbbells
- Jumping Jacks Beginner friendly · No equipment
- Knee Side Plank Beginner friendly · No equipment
- Lateral Raise Beginner friendly · Dumbbells
- Plate Around the World Beginner friendly · Weight Plates
- Plate Halo — Lighter Beginner friendly · Weight Plates
- Resistance Band Alternating Front Raise Beginner friendly · Resistance Band
- Resistance Band Front Raise Beginner friendly · Resistance Band
- Resistance Band Lateral Raise Beginner friendly · Resistance Band
- Resistance Band Wide Grip Upright Row Beginner friendly · Resistance Band
- Seated Side Breakfall Beginner friendly · No equipment
- Slow Backfist Beginner friendly · No equipment
- Slow Knife Hand Practice Beginner friendly · No equipment
- Wall Slides Beginner friendly · Wall / Door Frame
- Indian Club Partial Mill — Front Arc Beginner friendly · Indian Clubs
- Kettlebell Halo Beginner friendly · Kettlebell
- Kneeling Kettlebell Halo Beginner friendly · Kettlebell
- Leaning Lateral Raise Beginner friendly · Dumbbells
- Mace 10-to-2 — Short Arc Beginner friendly · Persian Mace / Gada
- Plate Halo Beginner friendly · Weight Plates
- PNF D2 Flexion — Bodyweight Beginner friendly · No equipment
- Resistance Band Overhead Press Beginner friendly · Resistance Band
- Resistance Band Upright Row Beginner friendly · Resistance Band
- Side Bend — Knees Down Beginner friendly · No equipment
- Side Body Stretch — Both Arms Overhead Beginner friendly · No equipment
- Side Plank — Knee Down Beginner friendly · No equipment
- Upright Row Beginner friendly · No equipment
- Warrior II — Shorter Stance Beginner friendly · No equipment
- Breakfall — Side Some experience helps · No equipment
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Dumbbell Shoulder Press Some experience helps · Dumbbells
- Forearm Conditioning Drill Some experience helps · No equipment
- Half-Kneeling Side Throw Some experience helps · Medicine Ball
- Halo — Dumbbell Some experience helps · Dumbbells
- Medicine Ball Side Throw — Kneeling Some experience helps · Medicine Ball
- Pike Hold Some experience helps · No equipment
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Resistance Band Arnold Press Some experience helps · Resistance Band
- Resistance Band Curl to Press Some experience helps · Resistance Band
- Resistance Band Single Arm Overhead Press Some experience helps · Resistance Band
- Resistance Band Squat to Press Some experience helps · Resistance Band
- Resistance Band Thruster Some experience helps · Resistance Band
- Reverse Warrior Some experience helps · No equipment
- Shadow Boxing Some experience helps · No equipment
- Side Plank Some experience helps · No equipment
- Single Dumbbell Hang Clean Some experience helps · Dumbbells
- Single-Leg Shoulder Press — Light Load Some experience helps · Dumbbells
- Skipping Some experience helps · Skipping Rope
- Warrior II Some experience helps · No equipment
- Wood Chop — Low to High Some experience helps · Dumbbells
- American Kettlebell Swing Some experience helps · Kettlebell
- Arnold Press Some experience helps · Dumbbells
- Backfist Strike Drill Some experience helps · No equipment
- Cartwheel Some experience helps · No equipment
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Dumbbell High Pull Some experience helps · Dumbbells
- Indian Club Mill Some experience helps · Indian Clubs
- Isometric Overhead Press Hold Some experience helps · Dumbbells
- Kettlebell Press Some experience helps · Kettlebell
- Lateral Gecko Crawl Some experience helps · No equipment
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Medicine Ball Overhead Side Throw Some experience helps · Medicine Ball
- Medicine Ball Overhead Side Throw — Partner Some experience helps · Medicine Ball
- Medicine Ball Power Clean Some experience helps · Medicine Ball
- Peek-a-Boo Defense Drill Some experience helps · No equipment
- Pike Push-up Some experience helps · No equipment
- Resistance Band Push Press Some experience helps · Resistance Band
- Sandbag Push Press Some experience helps · Sandbag
- Side Bend Some experience helps · No equipment
- Side Plank Pose Some experience helps · No equipment
- Side Plank with Hip Raise Some experience helps · No equipment
- Side-Arm Throw Mechanics Drill Some experience helps · Medicine Ball
- Single-Leg Overhead Dumbbell Press Some experience helps · Dumbbells
- Star Jump Some experience helps · No equipment
- Wall Handstand Some experience helps · Wall / Door Frame
- Block Jump — Vertical Reach Some experience helps · No equipment
- Double Kettlebell Press Some experience helps · Kettlebell
- Dragon Walk — Arms Extended Wide Some experience helps · No equipment
- Dumbbell Hang Power Clean Some experience helps · Dumbbells
- Dumbbell Thruster Some experience helps · Dumbbells
- Halo — Heavier Load Some experience helps · Kettlebell
- Kettlebell High Pull Some experience helps · Kettlebell
- Kettlebell Push Press Some experience helps · Kettlebell
- Knife Hand Combination Sequence Some experience helps · No equipment
- Lateral Gecko Crawl — Eyes Closed Some experience helps · No equipment
- Medicine Ball Side Slam Some experience helps · Medicine Ball
- Pallof Press — Overhead Some experience helps · No equipment
- Sandbag Overhead Press Some experience helps · Sandbag
- Sandbag Shoulder Carry Some experience helps · Sandbag
- Standing Side Breakfall — Fast Some experience helps · No equipment
- Sumo Deadlift High Pull Some experience helps · No equipment
- Double Kettlebell Push Press Advanced · Kettlebell
- Half Moon Pose Advanced · No equipment
- Half Moon Pose — Extended Free Arm Advanced · No equipment
- Indian Club Double Mill Advanced · Indian Clubs
- Kettlebell Jerk Advanced · Kettlebell
- Kettlebell Swing to Press Advanced · Kettlebell
- Kettlebell Thruster Advanced · Kettlebell
- Log Press Advanced · No equipment
- Mace 10-to-2 — Heavier Implement Advanced · Persian Mace / Gada
- One-Arm Block Jump Advanced · No equipment
- Side Bend — With Rotation Advanced · No equipment
- Side-Arm Throw with Run-Up Advanced · Medicine Ball
- Spinning Backfist Drill Advanced · No equipment
- Z Press Advanced · No equipment
- Double Kettlebell Jerk Advanced · Kettlebell
- Handstand Push-up Advanced · Wall / Door Frame
- Side Plank — Top Leg Raised Advanced · No equipment
- Single-Leg Overhead Press — Eyes Closed Advanced · Dumbbells
- Freestanding Handstand Expert · No equipment
- Freestanding Handstand Push-up Expert · No equipment
- Handstand Walk Expert · No equipment
- One Arm Handstand Expert · No equipment
With gym equipment 31
- Machine Shoulder Press Beginner friendly · Shoulder Press Machine
- Cable Lateral Raise Beginner friendly · Cable Machine
- Cable Upright Row Beginner friendly · Cable Machine
- Battle Ropes Wave Some experience helps · Battle Ropes
- Seated Dumbbell Shoulder Press Some experience helps · Dumbbells, Weight Bench
- Battle Ropes Lateral Wave Some experience helps · Battle Ropes
- Battle Ropes Spiral Some experience helps · Battle Ropes
- Cable Rotational Chop — Low to High Some experience helps · Cable Machine
- PNF D2 Flexion — Cable Some experience helps · Cable Machine
- Barbell Overhead Press Some experience helps · Barbell
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Hang High Pull Some experience helps · Barbell
- Heavy Bag Forearm Conditioning Some experience helps · Heavy Bag
- High Pull — Barbell Some experience helps · Barbell
- Muscle Clean Some experience helps · Barbell
- Barbell Thruster Advanced · Barbell
- Clean Pull Advanced · Barbell
- Push Press Advanced · Barbell
- Snatch Pull Advanced · Barbell
- Hang Power Clean Advanced · Barbell
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Human Flag Progression — Tuck Advanced · Vertical Pole
- Power Clean from Blocks Advanced · Barbell, Weight Plates
- Power Snatch Advanced · Barbell, Weight Plates
- Power Snatch from Blocks Advanced · Barbell, Weight Plates
- Hang Power Snatch Expert · Barbell
- Hang Snatch Expert · Barbell
- Overhead Squat Expert · Barbell
- Power Clean Expert · Barbell
- Human Flag Expert · Vertical Pole
- Snatch Expert · Barbell, Weight Plates