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Shoulder Exercises for Strength

Develop strong and well-defined shoulders with our selection of exercises. Follow our detailed instructions and tips to enhance your shoulder workouts.

Nurudeen performs a shoulder exercise: seated overhead presses

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  1. Overhead Barbell Press: A compound lift where you press a barbell overhead, engaging the shoulders, triceps, and upper chest.
  2. Dumbbell Shoulder Press: Similar to the barbell press but with dumbbells, allowing for a more natural range of motion to target the deltoids.
  3. Lateral Raises: A shoulder isolation exercise where you lift dumbbells out to the sides, focusing on the lateral deltoid for width.
  4. Front Raises: Performed by lifting dumbbells or a barbell in front of you, engaging the anterior deltoid.
  5. Rear Delt Flyes: A movement targeting the rear deltoids and upper back by lifting weights outward from a bent-over position.
  6. Arnold Press: A shoulder press variation where you rotate the dumbbells as you press up, working all three heads of the deltoids.
  7. Upright Rows: A barbell or dumbbell lift where you pull the weight up along your torso, targeting the deltoids and traps.
  8. Dumbbell Shrugs: An isolation movement where you shrug your shoulders with dumbbells, focusing on the traps.
  9. Cable Lateral Raises: A lateral raise using a cable machine, providing consistent tension through the entire range of motion.
  10. Face Pulls: A cable or band exercise where you pull the handles toward your face, engaging the rear delts, traps, and upper back.
  11. Landmine Press: An angled press with one end of a barbell anchored, targeting the front deltoids and upper chest.
  12. Pike Push-Ups: A bodyweight push-up variation with hips elevated, focusing on shoulder strength and stability.
  13. Dumbbell Pullover: An exercise often targeting the chest and lats, but also engaging the shoulders as you pull the weight from overhead to chest level.
  14. Machine Shoulder Press: A shoulder press performed on a machine, providing stability and isolating the deltoids.
  15. External Rotation: A shoulder stability exercise using a light weight or resistance band, where you rotate the arm outward, strengthening the rotator cuff.

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