If you want to build capped shoulders that show and go, presses alone won’t be enough. Sure, overhead presses develop size and strength, and they should constitute the majority of your shoulder training, but don’t overlook the cherry on top. If you’re skipping shoulder raises, you’re missing the shape and definition that make your delts pop.
Lateral raises help develop a wide-shouldered appearance, while front raises enhance the definition of the anterior shoulder. And rear delt raises? They’re the unsung heroes that keep your shoulders healthy, maintain strong posture, and ensure a balanced physique. This lineup of shoulder raise variations includes cable variations, creative sequencing, and movements that promote shoulder growth without needing heavy weights.
Whether you’re completing a push day or focusing on strengthening weak points in your shoulders, these 10 shoulder raise variations will help you build bigger, stronger, and more resilient delts.
Benefits of Shoulder Raise Variations
The shoulder joint is one of the most mobile joints in the body, and with that mobility comes the need for stability. Pressing movements develop muscle and strength, but these 10 variations are where you sculpt size, symmetry, and enhanced stability.
Here’s what makes these 10 stand out:
- They target all three heads of the deltoid: While most lifters focus on the front delts through pressing, this lineup ensures that your lateral and rear delts receive the attention they deserve.
- Introduce various angles and resistance: Moves like the lean-away lateral raise and cable variations increase time under tension for muscle-building goodness.
- Utilize a combination of cables, dumbbells, and machine exercises: This keeps your training fresh and your shoulders growing across different types of resistance.
Per Bernal / M+F Magazine
10 Shoulder Raise Variations To Build Bigger Delts Fast
The temporary wait is over, and here are the 10 must-do shoulder variations for your next workout.
Stability Bent-Over Reverse Fly
Keeping one hand on the squat rack helps lock you into position, eliminating momentum, and the added stability enables you to lift heavier weights. What does that mean? Sweet rear-delt gains for you. Raise the dumbbells wide and avoid letting your upper traps shrug up.
Sets & Reps: 3–4 sets of 10–15 reps per side
The cable lateral raise is the king of tension because, unlike dumbbells, cables keep constant resistance throughout the range of motion, especially at the beginning of the raise, where the dumbbells feel easy. Keep a slight forward lean and a soft bend in your elbow. Raise your arm to shoulder height and pause for a beat.
Sets & Reps: 2–4 sets of 12–16 reps per side
Leaning away from the cable stack or squat rack increases the ROM, making the beginning of the movement more difficult than the standard variation and overloading the top portion of the movement, where most people tend to lose tension. It creates more time under tension for the lateral delts for improved flex time. Adjust your stance, grip the anchor point tightly, and raise the dumbbell to shoulder height. Then, lower it with control.
Sets & Reps: 2–3 sets of 8–16 reps per side
This variation challenges your delts through three different angles: a slight forward angle by the thighs, a traditional lateral raise, and a backward angle. Muscle fibers run at multiple angles, and by changing the focus each rep, you’ll work more of your lateral delts. Use lighter weights than usual and focus on leading each movement with the elbow, not the hand.
Sets & Reps: 2–3 sets of 6–8 reps per direction
The plate front raise targets the anterior deltoids and also hits the upper chest and serratus anterior. Using a weight plate instead of dumbbells and maintaining a seated position allows for a neutral grip and a slightly longer time under tension, which in turn allows for the possibility of performing more reps. Raise it to shoulder height with control, avoiding excessive leaning backward.
Sets & Reps: 2 sets of 15- 25 reps
The cable rope front raise is an anterior delt exercise that also provides a grip challenge. Like most cable exercises, the tension remains constant throughout the ROM, and the rope allows for a natural shoulder and wrist position, thereby reducing joint stress. Pull the rope slightly apart as you raise it, keeping your chest up and shoulders down to avoid arching your lower back.
Sets & Reps: 2 sets of 12–15 reps
This machine-based rear delt fly is a classic for a reason. It removes balance from the equation, adding stability so you can focus on activating the rear deltoids. It’s ideal for lifters who struggle to feel their rear delts during free-weight exercises. Keep a slight bend in your elbows, sit tall, and avoid using your upper traps to drive the movement.
Sets & Reps: 3–4 sets of 12–15 reps
Dumbbell Chest Supported Rear-Delt Fly
This free-weight variation combines the isolation of the reverse pec deck with the stability benefits of being chest-supported. It trains the rear delts in a horizontal plane and minimizes upper trap involvement when done well. Raise the dumbbells out to the sides, keeping your thumbs facing down throughout the motion.
Sets & Reps: 3–4 sets of 10–12 reps.
This modification to your standard lateral raise involves adding an isometric contraction by pressing your hand into the wall while performing lateral raises on the opposite side. The benefit is that it increases tension in both lateral deltoids through an irradiation process. Lean slightly into the wall or squat rack, and press the back of your hand as hard as possible while executing a lateral raise on the other side.
Sets & Reps: 2-3 sets of 12–16 reps per side.
The 6-Way Shoulder Raise is the deltoid finisher of your dreams. One rep equals: lateral raise, arms forward, raise overhead, and then reverse the sequence. It targets all three deltoid heads while requiring control and time under tension like few moves can. Use light weights and slow the tempo down.
Sets & Reps: 2–3 sets of 5–6 reps.
How To Use These Shoulder Raise Variations To Build Bigger Delts
These don’t replace overhead pressing; they complement it. These variations shine when used as accessory work to help isolate each delt head and improve muscular development. Here’s how to get the most out of them:
- After your big lifts: Pressing moves should come first while you’re fresh. Use raise variations afterward to pump the delts with blood and add hypertrophy volume without increasing stress.
- As a Shoulder Finisher: Combine two or more variations in a superset or circuit to burn out your delts at the end of a workout.
- On Push or Arm Days: Don’t save raises just for shoulder day. They fit well into push days or upper-body sessions to sneak in more volume and tension.
Common Strength Training Mistakes To Avoid
Although the following shoulder raise variations are not complex, poor form and ego lifting can turn them into wasted reps. Keep these tips in mind before getting after it.
Using Too Much Weight: Shoulder raises aren’t about maximum strength or ego; they’re about maintaining constant tension. Lighter weights, higher reps, and clean execution are key here.
Too Much Momentum: If other body parts and muscles are doing the work, your delts are not. A controlled tempo, especially during the eccentric phase, helps ensure that every repetition counts.
Raising Too High: You don’t need to lift your arms past shoulder height. Going too high brings other muscles, such as the upper traps, into play and takes the tension off the delts.
