Anatomy
The three deltoid heads originate from the clavicle and scapula spine and all insert on the humerus. The front delt is heavily involved in pressing. The side delt responds primarily to lateral raises. The rear delt responds to face pulls and rear delt flyes.
Function
Arm elevation in all planes, shoulder rotation
Min Sets/Week
10
Optimal Range
10–20
Max Sets/Week
20
Best Shoulders Exercises
Cable Face Pull
Beginner Isolation 3 × 15–20
Barbell Overhead Press
Intermediate Compound 3–4 × 5–8
Dumbbell Shoulder Press
Beginner Compound 3–4 × 8–12
Seated Barbell Press
Intermediate Compound 3–4 × 6–10
Arnold Press
Intermediate Compound 3 × 8–12
Machine Shoulder Press
Beginner Compound 3–4 × 10–15
Smith Machine Shoulder Press
Beginner Compound 3 × 8–12
Dumbbell Lateral Raise
Beginner Isolation 3–4 × 12–20
Cable Lateral Raise
Beginner Isolation 3 × 12–20
Lateral Raise Machine
Beginner Isolation 3 × 12–20
Rear Delt Fly
Beginner Isolation 3 × 15–20
Reverse Pec Deck
Beginner Isolation 3 × 12–20
Compound Exercises
Isolation Exercises
Training Tips
- Most training naturally hits the front delt — prioritise lateral raises and rear delt work.
- Lateral raises should be controlled, not heavy — the side delt is a small muscle.
- Face pulls are non-negotiable for shoulder health — train the rear delt every session.
Where shoulders fits in a workout split
You can train shoulders in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train shoulders?
Most people benefit from training shoulders 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for shoulders?
10–20 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for shoulders?
The best exercise depends on your equipment and goals. For overall development, overhead press is typically one of the most effective choices.