Shoulders Exercises: Dumbbell, Kettlebell, Band and Bodyweight
Shoulders exercises across dumbbells, kettlebells, bands and bodyweight. Pick one or two from different movement patterns rather than several that do the same job.
| Exercise | Equipment | Pattern | Mechanics | Level |
|---|---|---|---|---|
| Arnold Press | Dumbbell | Vertical push with rotation | Compound | Intermediate |
| Dumbbell Front Raise | Dumbbell | Shoulder flexion | Isolation | Beginner |
| Dumbbell Lateral Raise | Dumbbell | Shoulder abduction | Isolation | Beginner |
| Dumbbell Reverse Fly | Dumbbell | Horizontal abduction | Isolation | Beginner |
| Dumbbell Shoulder Press | Dumbbell | Vertical push | Compound | Beginner |
| Dumbbell Shrug | Dumbbell | Scapular elevation | Isolation | Beginner |
| Dumbbell Upright Row | Dumbbell | Vertical pull | Compound | Intermediate |
| Kettlebell Halo | Kettlebell | Circling around the head | Compound | Beginner |
| Kettlebell Overhead Press | Kettlebell | Vertical push | Compound | Intermediate |
| Band External Rotation | Resistance band | Shoulder external rotation | Isolation | Beginner |
| Band Face Pull | Resistance band | High pull with rotation | Compound | Beginner |
| Band Pull-Apart | Resistance band | Horizontal abduction | Isolation | Beginner |
| Resistance Band Lateral Raise | Resistance band | Shoulder abduction | Isolation | Beginner |
| Resistance Band Overhead Press | Resistance band | Vertical push | Compound | Beginner |
| Pike Push-Up | Bodyweight | Vertical-ish push | Compound | Intermediate |
Back to the full exercise directory.
Compiled by the Unite Journal Crew. Last checked October 2026.