Shoulder Exercises

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Weight Training Guide
Dumbbell wide-grip upright row. Exercise type: Compound pull. Target muscle: Lateral Deltoid. Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, and Teres Minor. Important stabilizers (not highlighted): Upper trapezius and Lavator scapulae. Warning: For shoulder safety, use a wide grip, keep shoulders back, and do not lift dumbbells higher than middle chest.

Dumbbell wide-grip upright row exercise instructions and video

Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.

Dumbbell one-arm lateral raise. Exercise type: Isolated pull. Target muscle: Lateral Deltoid. Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, and Serratus Anterior.

Dumbbell one-arm lateral raise exercise instructions and video

Use the dumbbell one-arm lateral raise to strengthen and build your lateral deltoid, which will give you broad shoulders.

One-arm dumbbell bent-over lateral raise. Exercise type: Isolated pull. Target muscle: Posterior Deltoid. Synergists: Lateral deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius.

One-arm reverse dumbbell fly exercise instructions and videos

Target your posterior deltoid with the one-arm reverse dumbbell fly exercise, also known as the one-arm dumbbell rear delt fly.

Leaning dumbbell lateral raise. Exercise type: Isolated pull. Target muscle: Lateral Deltoid. Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, and Serratus Anterior.

Leaning dumbbell lateral raise exercise instructions and videos

Compared with the lateral raise, the leaning dumbbell lateral raise puts your should under tension through a greater portion of the range of motion.

Dumbbell Scott press. Exercise type: Isolation. Target muscle: Lateral Deltoid. Synergists: Anterior Deltoid, Posterior Deltoid, Supraspinatus, Infraspinatus, Teres Minor, Middle and Lower Trapezius, and Serratus Anterior. The dumbbell Scott press is a very rare full-shoulder exercise.

Dumbbell Scott press exercise instructions and videos | Weight Training

Learn how to properly perform the dumbbell Scott press, a very rare full-shoulder exercise invented by Larry Dee Scott and popularized by Vince Gironda.

Smith machine standing overhead press. A compound exercise. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Upper Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior, and Triceps Brachii. Dynamic stabilizers: Triceps Brachii (Long Head) and Biceps Brachii (not highlighted in illustration).

Smith machine standing overhead press exercise instructions and video

The Smith machine standing overhead press is safer than the standard standing overhead press, which makes it useful for when you want to go heavy.

Dumbbell w-press. An isolation exercise. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Upper Pectoralis Major, Supraspinatus, Serratus Anterior, and Middle and Lower Trapezius.

Dumbbell w-press exercise instructions and video | Weight Training Guide

The dumbbell w-press is an isolation shoulder exercise. Although quite rare, it is very effective at overloading the anterior and lateral deltoids.

Prone incline wide-grip upright row. A compound shoulder exercise. Target muscle: Posterior Deltoid. Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, and Brachioradialis. Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration).

Prone incline wide-grip upright row exercise instructions and video

Use the prone incline wide-grip upright row, a compound shoulder exercise, to work the posterior and lateral portions of your deltoid.

Lying dumbbell rear lateral raise. An isolation and pull exercise. Target muscle: Posterior Deltoid. Synergists: Lateral Deltoid, Teres Minor, Infraspinatus, Supraspinatus, Middle and Lower Trapezius, and Rhomboids.

Lying reverse dumbbell fly exercise instructions and video

Learn how to properly perform the lying reverse dumbbell fly, an isolation and pull exercise that targets your posterior deltoid.

Seated elbows-in alternating dumbbell overhead press. A compound exercise. Target muscle: Anterior Deltoid. Synergists: Upper Pectoralis Major, Lateral Deltoid, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis. Dynamic stabilizers: Biceps Brachii (not highlighted in illustration), Triceps Brachii (long head).

Seated elbows-in alternating dumbbell overhead press exercise instruction

Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.

Standing cable rear delt row with rope. A compound exercise. Target muscle: Posterior Deltoid. Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, and Brachioradialis. Dynamic stabilizer: Biceps Brachii.

Standing cable rear delt row with rope instructions and video

Learn how to properly perform the standing cable rear delt row with rope, a brilliant exercise for building your posterior deltoids and middle back.

Double cable front raise. An isolation exercise. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, and Middle and Lower Trapezius.

Double cable front raise exercise guide and video | Weight Training Guide

Work your shoulders using the double cable front raise, an isolation exercise that targets your anterior delts and synergistically works your lateral delts.

Seated dumbbell front raise. An isolation exercise. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, and Middle and Lower Trapezius.

Seated dumbbell front raise exercise instructions and video

Target your anterior deltoid and synergistically work your lateral deltoid, upper pecs, and serratus anterior with the seated dumbbell front raise.

Behind-the-neck barbell overhead press. This compound exercise is NOT recommended because it forces you to put your neck and shoulders into a risky range of motion. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, and Serratus Anterior.

Behind-the-neck barbell overhead press exercise instructions and video

The behind-the-neck barbell overhead press is not recommended because it forces you to put your neck and shoulders into an extreme range of motion.

Seated neutral-grip dumbbell overhead press. A compound exercise. Target muscle: Anterior Deltoid. Synergists: Lateral Deltoid, Upper Pectoralis Major, Triceps Brachii, Middle and Lower Trapezius, and Serratus Anterior. Dynamic stabilizers (not highlighted): Biceps Brachii (short head only) and Triceps Brachii (long head).

Seated neutral-grip dumbbell overhead press instructions and video

Compared with other variations of the overhead press, the seated neutral-grip dumbbell overhead press puts less pressure on your shoulder joints.

Bent-over barbell reverse raise. An isolation exercise. Target muscle: Posterior Deltoid. Synergists: Latissimus Dorsi, Teres Major, Lower (Sternal) Pectoralis Major, and Triceps Brachii (long head only). NOTE: The synergists are involved only up to the point of where your upper arms are directly by the side of your body. Beyond that point (shoulder hyperextension), only your posterior deltoid is involved.

Bent-over barbell reverse raise exercise instructions and video

The bent-over barbell reverse raise is a rare exercise but very effective at activating the posterior deltoid, the primary shoulder hyperextensor.