Shoulder Exercises

Anterior Deltoid Exercises

Barbell

1. Front Raise: Stand upright, grip a barbell with palms down, raise it to shoulder height.
2. Military Press (Seated): Press a barbell overhead while seated, keeping a tight core and stable posture.

Cable

1. Front Raise (Alternating, One Arm): Use a single cable attachment; raise one arm forward at a time to shoulder height.
2. Shoulder Press (Seated): Use the cable shoulder press attachment, pressing overhead.

Dumbbell

1. Arnold Press: Rotate the dumbbells as you press, starting with palms facing inward and rotating outward.
2. Front Raise (Alternating): Raise each dumbbell in front, alternating arms.
3. Shoulder Press (One Arm): Press one dumbbell overhead, focusing on unilateral strength.

Lever (Plate Loaded)

1. Military Press: Push the lever plate overhead in a stable motion.
2. Reclined Shoulder Press: Perform the press while reclined for isolation.
3. Shoulder Press: Standard plate-loaded shoulder press for anterior deltoid engagement.

Lever (Selectorized)

1. Reclined Shoulder Press: Perform seated reclined pressing motions with selectorized resistance.
2. Shoulder Press (Parallel Grip): Grip handles in a neutral position to target anterior deltoids.

Sled

1. Shoulder Press: Push against the sled handles with an overhead motion.

Smith Machine

1. Shoulder Press: Press the bar upward while seated or standing for guided stability.

Body Weight

1. Pike Press (Between Benches): Elevated pike position to target shoulders in a pressing motion.
2. Elevated Pike Press (Between Benches): Increased elevation for more range of motion and intensity.

Suspended

1. Front Raise: Use TRX straps to perform bodyweight-assisted front raises.

Stretch

1. Doorway Stretch: Stretch the shoulders by placing hands on a doorway and leaning forward.
2. Wall Stretch: Press hands against the wall to stretch the deltoids.

Lateral Deltoid Exercises

Barbell

1. Upright Row: Pull the barbell up to chest level, keeping elbows high.

Cable

1. Lateral Raise (One Arm): Raise the cable arm laterally to shoulder height.
2. Upright Row (One Arm, with Rope): Perform upright rows with a single rope attachment.
3. Y Raise: Pull cables diagonally upward to form a Y shape.

Dumbbell

1. Incline Lateral Raise: Raise dumbbells laterally while lying on an incline bench.
2. Lateral Raise: Classic dumbbell lateral raise for mid-deltoid activation.
3. Lying Lateral Raise: Perform lateral raises while lying on your side for isolation.
4. Upright Row (One Arm): Unilateral upright row with a dumbbell.

Lever (Plate Loaded)

1. Lateral Raise: Use the lever for controlled lateral raises.

Lever (Selectorized)

1. Lateral Raise: Selectorized machine lateral raise for stable motion.

Smith Machine

1. Upright Row: Perform upright rows with the Smith machine for guided control.

Stretch

1. Side Deltoid Stretch: Cross one arm over your chest and pull with the opposite arm.

Suspended

1. Y Raise: Use TRX straps for bodyweight Y raises.

Posterior Deltoid Exercises

Barbell

1. Rear Delt Row: Pull the barbell toward your chest with elbows out to target the rear delts.

Cable

1. Reverse Fly: Pull the cables backward in a fly motion.
2. Rear Delt Row (Standing with Stirrups): Perform rows with cable handles, keeping elbows wide.
3. Rear Lateral Raise: Raise the cables backward with arms slightly bent.

Dumbbell

1. Rear Lateral Raise: Perform raises bent over, targeting the rear delts.
2. Rear Delt Row: Row the dumbbells with elbows flared outward.
3. Seated Rear Lateral Raise: Perform lateral raises seated, focusing on rear deltoids.

Lever (Plate Loaded)

1. Lying Rear Lateral Raise: Lay on a lever machine bench for controlled lateral raises.
2. Seated Rear Delt Row: Pull the lever handles backward with elbows wide.

Lever (Selectorized)

1. Lying Rear Lateral Raise: Selectorized machine for isolated rear lateral raises.
2. Seated Rear Delt Row: Use handles for rear deltoid rowing.
3. Seated Reverse Fly (Pronated Grip): Perform reverse flies with palms facing downward.

Smith Machine

1. Rear Delt Row: Row the Smith machine bar with a wide grip for rear delts.

Body Weight

1. Rear Delt Inverted Row (High Bar, On Hips): Perform an inverted row emphasizing rear delts.

Suspended

1. Rear Delt Row: Use TRX straps to row with elbows flared outward.
2. Reverse Fly: Perform reverse fly motions with straps.

Stretch

1. Rear Deltoid Stretch: Pull one arm across your body and hold with the opposite arm.

Supraspinatus Exercises

Cable

1. Front Lateral Raise: Use a cable to raise the arm at a 30-degree angle forward.

Dumbbell

1. Front Lateral Raise: Perform a dumbbell front raise with a slight angle to activate the supraspinatus.
2. Full Can Lateral Raise: Raise dumbbells at a slight angle forward, thumbs pointing upward, simulating the motion of emptying a can.

Tips for Implementation

• Warm-Up: Begin with dynamic stretches and light sets to prevent injury.
• Progression: Gradually increase weights or resistance over time.
• Rest Periods: Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength.
• Volume: Aim for 3-4 sets of 8-12 reps for most exercises, adjusting for your goals.