Exercise library
Shoulder exercises
The deltoids move your arm in every direction. Overhead presses train the front, lateral raises the sides (the width), and face pulls and reverse flies the rear.
19 exercises
Strength 13
Dumbbell Bench PressChest, triceps, shoulders · Dumbbells
Incline Dumbbell PressChest, shoulders, triceps · Dumbbells
Seated Dumbbell Shoulder PressShoulders, triceps · Dumbbells
Lateral RaiseShoulders · Dumbbells- Seated Cable RowBack, biceps, rear delts · Gym
One-Arm Dumbbell RowBack, biceps, rear delts · Dumbbells- Inverted Row (under a sturdy table)Back, biceps, rear delts · No equipment
Face PullRear delts, back · Gym
Barbell Bench PressChest, triceps, shoulders · Gym- Machine Chest PressChest, triceps, shoulders · Gym
Cable Chest FlyChest, shoulders · Gym
Dip (assisted if needed)Chest, triceps, shoulders · Gym
Reverse Dumbbell FlyRear delts, back · Dumbbells
Yoga 3
Pilates 1
Stretching 2
Programs that train the shoulders most
- Golden-Era Split The classic six-day bodybuilding split: chest and back, shoulders and arms, legs, twice a week.
- Push Pull Legs Push, pull, legs, twice a week: every muscle trained twice with room to recover.
- Cover Model Lean and defined: abs, shoulders and arms
- Action Hero Big shoulders, chest and arms on a lean body