Shoulder Exercises: 85 Exercises for Capped Delts

Your shoulders consist of three deltoid heads — anterior (front), lateral (side), and posterior (rear) — plus the rotator cuff muscles that stabilize the joint. Well-developed shoulders create the illusion of a wider frame, improve pressing strength, and protect against injury. Training all three heads is crucial: front delts get hit during pressing, but lateral and rear delts often need direct work. Our library includes overhead presses for overall mass, lateral raises for width, and face pulls and reverse flyes for rear delt development. You'll find barbell, dumbbell, cable, and machine variations to match your equipment and training style. Shoulder health matters, so we've included prehab movements too. MySetPlan balances these exercises across your week, so you build boulder shoulders without overtraining or imbalances.