Shoulder Exercises

Barbell Standing Press

Description:

This exercise targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps.

How to Perform:

  • 1.Stand with your feet shoulder-width apart or sit on a bench with back support.
  • 2.Hold a pair of dumbbells at shoulder height with your palms facing forward
  • 3.Press the dumbbells upward until your arms are fully extended overhead.
  • 4.Slowly lower the weights back to the starting position.
  • Arnold Press

    Description:

    Named after Arnold Schwarzenegger, this variation of the shoulder press targets all three heads of the deltoids.

    How to Perform:

  • 1.Sit or stand with a pair of dumbbells held at shoulder height, palms facing your body.
  • 2.Rotate your palms as you press the dumbbells overhead until they face forward.
  • 3.Reverse the motion to return to the starting position.
  • Lateral Raise

    Description:

    This exercise focuses on the lateral deltoid head.

    How to Perform:

  • 1.Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  • 2.Hold a pair of dumbbells at shoulder height with your palms facing forward
  • 3.With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
  • 4.Slowly lower the weights back to the starting position.
  • Front Raise

    Description:

    Targets the anterior deltoid.

    How to Perform:

  • 1.Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  • 2.Raise one or both dumbbells in front of you to shoulder height, keeping your arms straight.
  • 3.Slowly lower the weight(s) back to the starting position.
  • Rear Delt Fly

    Description:

    Works the posterior deltoid.

    How to Perform:

  • 1.Bend at the hips with a slight bend in your knees, holding a dumbbell in each hand with palms facing each other.
  • 2.Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together.
  • 3.Lower the weights back to the starting position.
  • Upright Row

    Description:

    Targets the deltoids and trapezius.

    How to Perform:

  • 1.Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of you with an overhand grip.
  • 2.Pull the weight(s) up towards your chin, keeping them close to your body and your elbows flaring out.
  • 3.Lower the weight(s) back to the starting position.
  • Face Pull

    Description:

    Focuses on the rear deltoid and upper back muscles.

    How to Perform:

  • 1.Attach a rope to a high pulley and grab the ends with an overhand grip.
  • 2.Step back to create tension on the cable and pull the rope towards your face, flaring your elbows out.
  • 3.Slowly return to the starting position.
  • Cable Lateral Raise

    Description:

    Similar to the lateral raise but using a cable machine for constant tension.

    How to Perform:

  • 1.Stand next to a low pulley with the handle in one hand.
  • 2.With a slight bend in your elbow, raise your arm out to the side until it reaches shoulder height.
  • 3.Lower your arm back to the starting position.
  • Dumbbell Shrug

    Description:

    Targets the trapezius muscles.

    How to Perform:

  • 1.Lift your shoulders up towards your ears as high as possible.
  • 2.Lower your shoulders back to the starting position.
  • 3.Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  • Pike Push-Up

    Description:

    A bodyweight exercise that targets the shoulders and triceps.

    How to Perform:

  • 1.Push through your palms to return to the starting position.
  • 2.Start in a downward-facing dog position with your hands and feet on the floor, hips raised.
  • 3.Lower your head towards the floor by bending your elbows.