Muscle Atlas
Shoulders
Deltoideus
Training commonly distinguishes anterior, lateral and posterior deltoid regions.
The three regions contribute differently depending on movement direction.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Barbell Bench Press
Barbell · Bench
Established
Classic exercises
Incline Dumbbell Press
Dumbbells · Bench
Well supported
Classic exercises
Machine Chest Press
Machine
Well supported
Isolation exercises
Cable Fly
Cable
Well supported
Isolation exercises
Low-to-High Cable Fly
Cable
Limited direct evidence
Classic exercises
Overhead Press
Barbell
Established
Isolation exercises
Lateral Raise
Dumbbells
Well supported
Isolation exercises
Cable Lateral Raise
Cable
Well supported
Isolation exercises
Reverse Fly
Dumbbells
Well supported
Classic exercises
Chest-Supported Row
Dumbbells · Bench
Well supported
Classic exercises
Decline Dumbbell Press
Dumbbells · Bench
Well supported
Isolation exercises
High-to-Low Cable Fly
Cable
Limited direct evidence
Classic exercises
Incline Barbell Press
Barbell · Bench
Established
Classic exercises
Smith Machine Incline Press
Machine · Bench
Well supported
Isolation exercises
Incline Dumbbell Fly
Dumbbells · Bench
Well supported
Bodybuilding Classics
Reverse-Grip Bench Press
Barbell · Bench
Bodybuilding Classic
Classic exercises
Dumbbell Bench Press
Dumbbells · Bench
Established
Classic exercises
Push-Up
Bodyweight
Established
Isolation exercises
Dumbbell Chest Fly
Dumbbells · Bench
Well supported
Isolation exercises
Pec Deck
Machine
Well supported
Bodybuilding Classics
Svend Press
Dumbbells
Bodybuilding Classic
Classic exercises
Decline Barbell Press
Barbell · Bench
Well supported
Classic exercises
Chest Dip
Bodyweight
Well supported
Isolation exercises
Single-Arm High-to-Low Cable Fly
Cable
Limited direct evidence
Bodybuilding Classics
Gironda Dip
Bodyweight
Bodybuilding Classic
Classic exercises
Dumbbell Shoulder Press
Dumbbells
Established
Classic exercises
Machine Shoulder Press
Machine
Well supported
Classic exercises
Landmine Press
Barbell
Well supported
Isolation exercises
Dumbbell Front Raise
Dumbbells
Well supported
Isolation exercises
Cable Front Raise
Cable
Well supported
Bodybuilding Classics
Arnold Press
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Plate Front Raise
Dumbbells
Bodybuilding Classic
Isolation exercises
Machine Lateral Raise
Machine
Well supported
Isolation exercises
Leaning Cable Lateral Raise
Cable
Well supported
Bodybuilding Classics
Upright Row
Barbell
Bodybuilding Classic
Classic exercises
Rear-Delt Row
Dumbbells
Well supported
Classic exercises
Face Pull
Cable
Well supported
Isolation exercises
Reverse Pec Deck
Machine
Well supported
Isolation exercises
Reverse Cable Fly
Cable
Well supported
Bodybuilding Classics
Wide-Grip Barbell Row
Barbell
Bodybuilding Classic
Classic exercises
Close-Grip Bench Press
Barbell · Bench
Established
Classic exercises
Parallel-Bar Dip
Bodyweight
Well supported
Bodybuilding Classics
Landmine Rotation
Barbell
Bodybuilding Classic
Bodybuilding Classics
Seal Row
Barbell · Bench
Bodybuilding Classic
Classic exercises
Kneeling Push-Up
Bodyweight
Established
Classic exercises
Incline Push-Up
Bodyweight · Bench
Established
Classic exercises
Decline Push-Up
Bodyweight · Bench
Well supported
Classic exercises
Wide Push-Up
Bodyweight
Well supported
Classic exercises
Diamond Push-Up
Bodyweight
Well supported
Classic exercises
Pike Push-Up
Bodyweight
Established
Classic exercises
Wall Handstand Push-Up
Bodyweight
Well supported
Classic exercises
Inverted Row
Bodyweight · Pull-up bar
Established
Bodybuilding Classics
Bench Dip
Bodyweight · Bench
Bodybuilding Classic
Classic exercises
L-Sit
Bodyweight
Well supported
Bodybuilding Classics
Barbell Floor Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Scott Press
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Z-Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Close-Grip Floor Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Prone Incline Rear-Delt Raise
Dumbbells · Bench
Bodybuilding Classic
Classic exercises
Plyometric Push-Up
Bodyweight
Well supported
Bodybuilding Classics
Clean and Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Dumbbell Six-Ways
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Bradford Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Guillotine Press
Barbell · Bench
Bodybuilding Classic