Shoulders Exercises
31 exercises
4K video Male & Female
The deltoids have three distinct heads, anterior, lateral, and posterior, that together create the rounded shape of the shoulder and enable arm movement in every direction. Strong shoulders are critical for pressing overhead, reaching, throwing, and protecting the rotator cuff from injury. Overhead presses (barbell and dumbbell) build overall mass and strength, while lateral raises isolate the medial head that gives shoulders their width. Rear delt flyes and face pulls target the posterior head, which is essential for posture and shoulder health. Personal trainers should balance push and pull volume around the shoulder joint to prevent impingement. Most clients under-train rear delts, program face pulls or reverse flyes in every upper-body session. Use moderate loads on isolation work with controlled tempo and a brief pause at peak contraction. Aim for 14-20 weekly sets spread across pressing and isolation movements for well-rounded development.
MET 5
Barbell Overhead Press
MET 3
One Arm Dumbbell External Rotation – Standing
MET 5
Seated Overhead Press – Barbell
MET 3.5
One Arm Bent Over Cable Lateral Raise
MET 3.5
One Arm Cable Lateral Raise
MET 3.5
Leaning Cable Lateral Raise
MET 3.5
One Arm Cable Front Raise
MET 3
One-Arm Cable Internal Rotation
MET 3
One Arm Cable External Rotation
MET 4.5
Seated Shoulder Press – Machine
MET 3
Lateral Raise – Machine
MET 3.5
Dumbbell Lateral Raise
MET 3.5
Dumbbell Front Raise – Alternating
MET 3.5
Dumbbell Bent Over Reverse Fly
MET 3.5
Seated Dumbbell Lateral Raise
MET 5
Dumbbell Arnold Press – Seated
MET 3
Seated Lateral Raise – Gym80
MET 3.5
Reverse Cable Fly
MET 2.5
Arm Circles – Small to Large
MET 5
Dumbbell Z Press
MET 9
Dumbbell Devil Press
MET 3
Side-Lying Lateral Raise – Bench
MET 5.5
Z Press – One Arm Dumbbell
MET 5
Seated Alternating Arnold Press – Dumbbells
MET 3
Incline Dumbbell Y-Raise
MET 5.5
Push Press with Dumbbells
MET 5
Barbell Overhead Press
MET 3.5
Barbell Front Raise.
MET 5.5
Barbell Push Press
MET 4
EZ Bar Upright Row
MET 4.5
Barbell Upright Row
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