ShouldersMain lift
Overhead Press
Standing barbell press overhead.
Exercise library
Shoulders exercises: 14 moves with videos
14 shoulders exercises. Main lifts first, then accessories and no-equipment options.
Front deltsSide deltsRear delts
ShouldersMain lift
Seated Dumbbell Shoulder Press
Dumbbell press on a bench at about 80°.
Shoulders
Machine Shoulder Press
Guided overhead press.
Shoulders
Arnold Press
Seated dumbbell press with a rotation.
Shoulders
Landmine Press
One-arm angled press; shoulder friendly.
Shoulders
Pike Push-up
Hips high, lower the head towards the floor: a bodyweight shoulder press.
Shoulders
Dumbbell Lateral Raise
Raise the dumbbells out to the sides for wider shoulders.
Shoulders
Cable Lateral Raise
One-arm lateral raise with constant cable tension.
Shoulders
Machine Lateral Raise
Lateral raise on a machine; a dumbbell version works too.
Shoulders
Band Lateral Raise
Lateral raise standing on a band.
Shoulders
Reverse Pec Deck
Machine reverse fly for the rear delts.
Shoulders
Cable Rear Delt Fly
Crossed-cable reverse fly at shoulder height.
Shoulders
Bent-Over Dumbbell Reverse Fly
Hinged-over reverse fly with light dumbbells.
Shoulders
Face Pull
Rope pulled to the face with external rotation.
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time