Exercise Description Main Target Muscles Shoulders Secondary Target Muscles Traps, Triceps Workout Type Strength  Gym Gear Machine Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Push Target Muscle Group: Shoulder  Machine Shoulder Press Overview The machine shoulder press is a variation on the seated shoulder press used to strengthen the shoulder muscles. The machine shoulder press is a form of pressing that emphasizes the shoulders. The fixed movement pattern of a machine makes it simpler to isolate certain muscle groups. If you are working on hypertrophy, the machine shoulder press should be added at the end of your shoulder exercise after you have used other compound variations to strengthen your push muscles. How to Do it With the handles at approximately shoulder height, sit down in the machine. Use a neutral or pronated grip to grab the handles. Take a deep breath and push directly overhead.  Slowly lower your handles to return them to their original position.  Continue repeating until you reach the desired number. Exercise Tips Do not allow your head to protrude too far. Press the bicep towards the ear, and exhale when you do. You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement. Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders. You may have poor shoulder mobility due to the inability to lock the elbows overhead.

Exercise Description Main Target Muscles Shoulder  Secondary Target Muscles Traps,  Upper back  Workout Type Strength  Gym Gear Cables  Fitness Level Beginner  Compound/Isolated  Compound   Power Move  Pull Target Muscle Group: Shoulder  Incline Cable Front Raise Overview  The incline cable front raise targets the shoulders. It is performed at an angle, allowing for more motion than standing or upright-seated raises. The incline cable front raise hits the shoulders at a different angle. As part of shoulder-focused or upper-body training, raise variations can be performed for moderate to higher reps (e.g., 8-12 reps per set). How to Do it Hold the cable holder in each hand and sit down on an incline bench. Keep your arms straight in front and your palms down. The cable should be about an inch higher than your thighs. This is your starting position. Slowly lift the cable to just above your shoulders. Keep your elbows locked. For a second, squeeze at the top.        As you inhale, lower your arms to the starting position. Continue repeating until you reach the maximum number of repetitions. Exercise Tips Each time you hit the muscle, you can adjust the angle. Keep your head resting down against the bench and your legs on the floor at all times.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Triceps  Workout Type Strength  Gym Gear Dumbbell Fitness Level Intermediate  Compound/Isolated  Compound  Power Move  Push Target Muscle Group: Shoulders Smith Machine Seated Overhead Press Overview A smith machine seated shoulder press is a workout that primarily targets the shoulder muscles. This exercise can be performed with a moderate weight and higher reps to build muscle or with a heavy weight and lower reps to build strength. Either way, this exercise will help you achieve your fitness goals. The benefits of this particular workout are many, but some of the most notable benefits include increased muscular endurance and strength and improved joint stability. Additionally, this exercise can also help to improve your posture and reduce your risk of injuries in the future. How to Do It To set up the shoulder press for the Smith machine, place a bench in the smith machine and adjust the back so that it is at a 90-degree angle. Now, sit down on the bench and adjust the bar's position so that it falls just in front of your face. Next, add the desired weight and sit down on the bench. You can un-rack the weights by bending your elbows. This is the starting position. Slowly lower the weight until it is below your chin. Pause and then lift the bar back up to its starting position. Repeat for desired reps. Exercise Tips The smith machine shoulder press is an option for heavy lifting without using a spotter.  Do not lock your elbows at the top of the movement. To reduce your chances of sustaining a shoulder injury, always warm up your muscles first. Always lower the bar under your chin to complete a full range of motion.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Triceps  Workout Type Strength  Gym Gear Dumbbell Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Push Target Muscle Group: Shoulders  One Arm Seated Palms in Dumbbell Press Overview  The One Arm Seated Palms in Dumbbell Press is a great exercise for targeting your shoulders as well as your chest and triceps. This move can be performed with either a dumbbell or a barbell, and there are variations that you can use to target different areas of your muscles. For example, you can use a narrower grip to target your inner triceps, or a wider grip to target your outer triceps. You can also vary the weight and number of reps to suit your own fitness level. How to Do it Get an adjustable angle bench, and set your back at 90 degrees. Place your left hand on a dumbbell and place it on the bench. Raise the dumbbell to shoulder height, and twist your palm so that your shoulder is in front of you (neutral grip). For stability, keep your back flat against the backrest and your feet planted on the ground. This is the ideal starting position. Keep your eyes forwards and slowly lift the dumbbell above your head until your arm is almost fully extended. Don't pause at the top. Instead, immediately lower the dumbbell to its starting position. Continue for the desired number of reps and repeat the workout with your right arm. Exercise Tips Many lifters allow their form to deteriorate and lift heavier weights too fast. This can sometimes lead to injury, which could limit your shoulder gains. Use the widest range of motion with controlled movements throughout the exercise. You can do this exercise while sitting on a flat bench. However, a backrest is recommended for people with lower back problems.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Traps Workout Type Strength  Gym Gear Cables Fitness Level Intermediate  Compound/Isolated  Isolated   Power Move  Pull Target Muscle Group: Shoulder  Single Arm Behind Back Cable Lateral Overview The cable one arm behind back cable lateral raise is an isolation workout for the outer or lateral head of the shoulders. This exercise effectively enhances roundness and width in the deltoids because it keeps the muscles in constant tension. How to Do it Start by attaching the weight to the low pulley of the machine. Next, stand with your feet shoulder-width apart and your left side facing the machine. Place your left hand behind your back and grasp the end of the cable with your right hand. Pull the cable across your body to the left, keeping your arm straight. Return to the starting position and repeat. Complete the desired repetitions before switching sides. Exercise Tips This exercise can also be done with dumbbells. To really activate the lateral deltoid, slow down and do the movement slowly. To avoid straining the shoulder joints, keep your elbows slightly bent. Start with a lighter weight so that you can feel your shoulder muscles working. People often cheat and go too heavy, which can cause tension in the lateral shoulder heads.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Abs, Traps Workout Type Strength  Gym Gear Barbell Fitness Level Beginner Compound/Isolated  Isolated   Power Move  Pull Target Muscle Group: Shoulders Shoulder Wide Grip Barbell Front Raise Overview The barbell front raise is a shoulder exercise that works the front deltoids. The use of a barbell allows muscles to be overloaded in a manner that dumbbells cannot. The front deltoid is important in many pressing exercises. Strengthening this muscle group may assist you with lifting heavier weights and may even give the illusion of greater shoulders and a broader upper body. How to Do it Choose the weight you want and load it onto a handlebar. Take a stance at your shoulder width and grip the bar with a pronated grip. Bend your knees slightly and lean forward from your hips, keeping your back straight. This is your starting position. Slowly lift the barbell up in front of you, raising it until it is level with your shoulders. Keep your arms straight and your core engaged throughout the movement. Once you reach the top of the movement, pause for a moment and then lower the barbell back down to the starting position. Repeat for the desired number of repetitions. Exercise Tips Do not lean back while you raise your arms.  Keep the motion under control and don't rely upon momentum.  Do not bounce at the top; let your shoulders flex, and then slowly lower. If you are new to weightlifting or barbell exercises, it is always best to start with a lighter weight and gradually increase the amount of weight as you get stronger.  You may also want to have a spotter nearby in case you need assistance with the barbell.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Traps, Upper back  Workout Type Strength  Gym Gear Cable  Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Pull Target Muscle Group: Shoulders  Cable Face Pull Overview The cable face pull is a great exercise for your shoulders. It can help you target your rear deltoids, unlike any other deltoid workouts. Your rear delts might be weak, and that can cause problems with your posture. So it's a good idea to do the cable face pull (or other exercises for your rear delts) as part of your routine. How to Do it Start by attaching a rope handle to a high pulley on a weight machine. Grasp the rope handle with your hands about shoulder-width apart. Step back from the pulley so that there is tension on the rope. Keeping your core engaged, row the handle toward your face, leading with your elbows. Squeeze your shoulder blades together at the top of the movement, and then slowly lower the handle back to the starting position. Repeat for the desired number of repetitions. Cable Face Pull Tips Half-kneeling is a good option if you feel like you are leaning back, or arching your back while you pull. When pulling, make sure your elbows are high and the rope is at eye level. Concentrate on contracting your rear delts, and don't lean forward to meet the rope. Make sure you place the cable at the face of the machine, not at the top. This may cause lats to over recruit and could negate some of your scapular upward rotation benefits. Do not rely on momentum. Keep the motion smooth and controlled from beginning to end. You can complete the exercise with 2 handles or a band if a rope attachment is not available.

Exercise Description Main Target Muscles Shoulders Secondary Target Muscles Abs, Traps, Triceps Workout Type Strength  Gym Gear Barbell Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle Group: Shoulders Military Press/Overhead Extension Overview The military press is an excellent shoulder exercise that builds shoulder muscle. There are many different names for the military press. It is also known as the overhead press, shoulder press, and strict press. The primary purpose of the military press is to build deltoid muscles. The military press indirectly targets your shoulder muscles, triceps, and core. It is performed standing up and requires a lot of core strength to stabilize the spine while lifting weight overhead.  You can target the deltoids in various ways with the military press. The military press variations include Seated Military Press Dumbbell Military Press Seated Dumbbell Press Arnold Press Behind The Neck Military Press Smith Machine Military Press To reap the benefits of one of the best shoulder exercises, add a variant of the military press to your shoulder exercise.  How to do it Set the barbell just below the shoulder height and then add your desired weight to the bar. Take a shoulder-width stance and hold your bar with a pronated grip. While balancing your spine neutrally, step underneath the bar to unrack it.  Take two steps backward, inhale to brace your chest, and press the barbell overhead until your arms are fully extended. Exhale and slowly reverse the movement while keeping the bar close to your chest. Continue repeating until you reach the desired number of repetitions. Military Press/Overhead Extension Tips At the top, reach high and don't be afraid to keep your shoulders down. Allow your elbows to turn and point outward at the top of the movement, but keep them tucked into your ribcage at the bottom. You can control the bar by rolling your wrists in extension. Instead, think about "rolling your knuckles towards the ceiling.” You should keep the momentum going and not add leg drive by flexing or extending your knees.  Press your belly and squeeze your glutes. The pressing shouldn't cause you to lean back too much.  Imagine that you are trying to see out the top of a window. Your ears should align with your biceps. Try a wider grip or one of the vertical pressing techniques if your shoulders are bothering during the movement. To prevent your lower back from arching too much, you can try a staggered stance. If that fails to work, you can use the half-kneeling regression shown on the site.

Exercise Description Main Target Muscles Shoulders Secondary Target Muscles Traps, Triceps Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle Group: Shoulders Seated Dumbbell Press Overview The seated dumbbell press is one of the best exercises you can do to target your shoulder muscles. This exercise not only strengthens your shoulders but also helps to improve your posture and increase your range of motion. This exercise is easy to perform and can be done at home with little equipment needed. You can include the seated shoulder press with your shoulder exercises, upper body workouts, push workouts, and full-body workouts. You can also perform this exercise with a barbell.  How to do it? Sit on a bench with your back straight and a dumbbell in each hand. Rest the dumbbells on your thighs, and then press them up overhead, with your palms facing forward. Be sure to keep your core engaged and your back straight throughout the movement. Lower the dumbbells back down to your thighs and repeat for the desired number of reps. Tips for Seated Dumbbell Press Throughout the exercise, keep your back flat against the seat pad.  Do not allow your head to protrude too far.  Press the bicep towards the ear, and exhale when you press. You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement. Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders.

Exercise Description Main Target Muscles Shoulders Secondary Target Muscles None Workout Type Strength  Gym Gear Dumbell  Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle Group: Shoulders  Seated Dumbbell Lateral Raise Overview Shoulder exercises help you develop a V-shaped body. Your torso will not look as impressive if your shoulders are too narrow. For those who want to build their shoulders, the lateral raise is a great exercise. This is a simple move that involves lifting weights from the sides to your shoulder level. Then, lower them back again. We have more specific advice on how to do it perfectly. The benefits of the lateral raise include enhanced shoulder mobility as well as stronger, bigger shoulders. Your core will benefit if you brace correctly throughout the lift, and muscles in your upper back, arms, and neck will feel the pressure after a few sets. How to do It Grab a pair of dumbbells and sit straight on a flat bench edge with your feet shoulder-width apart. With your palms facing in, hold the dumbbells at your sides. The dumbbells should be held out about 4 inches from your body. This is the starting position. Keep your body still and keep your eyes forward. Slowly raise the dumbbells to about your shoulder height.  Slowly lower the dumbbells to their starting position.  Continue repeating until you reach the desired number of repetitions. Exercise Tips Your hands should not go higher than your elbows. To avoid this, raise dumbbells high and tilt them forward like you're pouring water.  Do this exercise slowly. This is an isolated exercise. The focus should be on the correct muscle movement and not the weight. Do not raise your arms too high. Aim for shoulder height.

Exercise Description Main Target Muscles Core Secondary Target Muscles Upperbody Workout Type Strength Gym Gear Bodyweight  Fitness Level Intermediate Compound/Isolated  Compound  Power Move  Push Target Muscle: Core  High Plank to Push Up Overview The Plank to Push-up is a full-body exercise that takes the standard plank and adds in some forearm work. This move works well as an excellent core strengthener because its focus changes from one side of our bodies to another which keeps things interesting, but also challenging enough without becoming easy after just doing it once or twice. How to Do It Begin on all fours in a forearm plank, which is a standard plank position with your elbows dropped to the mat. Engage your core to keep your hips as still as possible. Push up onto one hand, placing it where your elbow just was. Push up onto your other hand. You should be at the top of a push-up with your legs extended and engaged behind you. Squeeze your buttocks for stability. Lower back down to your elbows, one arm at a time. Repeat with alternating arms. Change which arm is leading to ensure equal work on both sides. Tips on Plank to Push Up  Keeping your back straight does the trick for you in this exercise. Control is the key that opens the ways to muscle size and strength. Do not try to go beyond your limits; maintain your posture and that's all.

Exercise Description Main Target Muscles Shoulder Secondary Target Muscles Biceps, Chest Workout Type Strength  Gym Gear Dumbbell Fitness Level Intermediate  Compound/Isolated  Compound  Power Move  Overhead Press Target Muscles: Shoulders Seated Arnold Press Overview Seated Arnold press helps build shoulder muscle strength and gain muscle mass. It is a variation of the seated dumbbell press. It targets all the muscles of the shoulders. The exercise engages all heads of the deltoid and works great to build upper body strength. Doing seated Arnold press will help in getting a bigger and toned shoulder. You can include the exercise in your upper-body or arms and back workouts.   How to Do It Set the adjustable bench to 90 degrees and select a weight you are comfortable with. Sit on the bench and pick the dumbbells from the floor with a neutral grip. Position the end of dumbbells on your knees. With a controlled motion, kick your knees up to get the dumbbell into place. Move one knee at a time, and position the dumbbell on your shoulders. After positioning the dumbbells, rotate your palms so that they face you. Press the dumbbells overhead while taking a deep breath. At this point, rotate the dumbbells so that palms are facing forward. Lower the dumbbells to starting position. Seated Arnold Press Tips Your back should be flat on the pad. Do not arch your back at any point. Keep a slight bend to your elbows at the top of the movement. Do not lock your elbows. Avoid straining your neck throughout the exercise.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Traps, Triceps  Workout Type Strength  Gym Gear Dumbbells  Fitness Level Beginner  Compound/Isolated  Isolated   Power Move  Pull Target Muscle Group: Shoulders Reverse Fly Overview: Seated Bent Over Dumbbells The seated bent-over dumbbell reverse fly is an exercise that strengthens the rear deltoids. The lower back and shoulder muscles, the rear deltoids, are smaller than those of the upper back and shoulder.  These muscles are important in maintaining good posture. Strengthening them with exercises like the seated bent-over dumbbell reverse fly can help you avoid injury. How to Do it  To do Dumbbell Reverse Fly from a seated position, place a flat bench on the floor and choose the weight you want from the rack. Place your back straight and tilt forward from the hips. Let the arms hang straight from the shoulders with a neutral grip. You can also place dumbbells behind the calves. Take a deep breath and draw the dumbbells towards the ceiling with rear deltoids. Slowly lower dumbbells to their original position. Continue repeating until you reach the desired number of reps. Exercise Tips We should focus on the rear deltoid muscles and not the scapular retractors. Shoulder blade movement should be restricted. The shoulder should be moved within the joint and not the shoulder blade at the ribcage.  Do not arch your back during the top movement. Keep your abs straight.  While performing the exercise, hinge as far as you can comfortably. You can also sit down to finish the exercise. This movement can cause shoulder pain. To alleviate this, rotate the dumbbells so that the thumbs face away from each other and the palms face forward.  Do not sway your head during the movement. This is about stimulating small muscles. Don't rely on momentum, but instead focus on the movements. Allow your arms to move, but don't restrict the elbows.

Exercise Description Main Target Muscles Shoulders  Secondary Target Muscles Abs, Traps Workout Type Strength  Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Pull Target Muscle Group: Shoulders Dumbbell Upright Row Overview A dumbbell upright row is a technique that builds the shoulder muscles. This is a variation on the wide grip barbell upright rows. It mimics a movement pattern called lateral raise. Some professionals don't like the idea of doing upright rows as they believe it promotes shoulder impingement. If done correctly, however, it can help target the shoulders to encourage lean muscle growth. How to Do it Pick the weight you want from the rack, and take a wider shoulder position with a narrower grip. Take a deep breath, exhale and then lift the dumbbells up to your chest. Slowly lower dumbbells to their original position. Continue repeating until you reach the desired number of reps. Dumbbell Upright Row Tips Keep your elbows up, but keep the upper arms parallel to the ground. This could increase the chance of impingement. You may feel pain in your shoulders while you move. To lift the shoulders and expand the subacromial space, squeeze the traps. Do not allow your back to arch when you lift the dumbbells. Additional momentum can shift the weight to compensatory muscles if there is excess movement.  Keep your elbows up and head straight.

Learn how to perfect the dumbbell lateral raise and its top variations to sculpt 3D delts, boost strength, and turn heads.

Looking to build stronger shoulders and boost your upper body strength? The seated dumbbell press is one of the most effective exercises for targeting your deltoids while engaging supporting muscles throughout your upper body. This simple yet powerful move improves stability, symmetry, and size, making it a must-do for lifters of all levels.