Muscle coverage ranking · derived analysis

Most Documented Shoulders Exercises

Free Exercise DB ranking: Shoulders exercises sorted by numbered instruction steps and text length, catalog coverage, not training advice.

Catalog leader for this muscle

Clean and Jerk carries the longest numbered instruction list among 15 ranked shoulders primary-target records shown here (8 steps, 2,551 characters in the upstream text).

#1
8 steps · Clean and Jerk
335
tagged inventory total
15
primary-target rows ranked

Step count ranks documentation depth in the Free Exercise DB extract, not exercise quality or safety.

Ranked by instruction step count

Sorted by json_array_length(instructions_json) on exercises whose primary muscle is shoulders.

Rank Exercise Steps Chars Variations
1 Clean and Jerk 8 2,551 4
2 Clean and Press 7 1,667 4
3 Cable Seated Lateral Raise 7 1,233 0
4 Reverse Flyes With External Rotation 7 1,105 0
5 Standing Palm-In One-Arm Dumbbell Press 7 935 3
6 Double Kettlebell Jerk 7 814 0
7 External Rotation 6 1,212 0
8 Cable Rope Rear-Delt Rows 6 929 3
9 One-Arm Side Laterals 6 924 0
10 Standing Barbell Press Behind Neck 6 923 4
11 Reverse Flyes 6 840 0
12 Standing Military Press 6 832 4
13 One-Arm Incline Lateral Raise 6 826 0
14 Smith Incline Shoulder Raise 6 822 0
15 Seated Bent-Over Rear Delt Raise 6 799 0

How to read this ranking

This page lists only exercises whose primary muscle field names shoulders. Tagged-inventory counts on the muscle hub can be higher because secondary tags count too. Derived ranks are labeled as our analysis; raw source counts live on each exercise record.

Where the upstream file omits a field, the exercise page says so, we do not estimate missing values. See the corrections process to report a mismatch.

Source: Free Exercise DB (CC0). Ranking computed at render from the PlainExercise database (2026-07-10).

Every figure on PlainExercise is compiled from public exercise-science and biomechanics references, no number is typed in by an editor. Muscle step-count ranks are computed from live SQL on the exercise table, no editor typed the order. See our editorial standards & corrections policy, the methodology & changelog, or report a data error.