Explore shoulder exercises with dumbbells, cables, and machines. Learn about technique, movement angles, and practical training guidance.
Shoulder exercises train the deltoids and support pressing, pulling, and lifting patterns in strength training. Choose dumbbells, cables, machines, or bodyweight movements that match your experience and program.
This category includes shoulder presses, lateral raises, front raises, and movements that target the rear deltoids. Each variation has a different training feel: machines provide guided resistance, while dumbbells and cables require more independent control. Use a mix of movement angles and keep the load manageable.
Keep your torso steady, control the lifting and lowering phases, and avoid swinging during raises. Adjust the seat and handles on machines, and use a range of motion that remains comfortable. Stop if you feel sharp pain and seek qualified coaching when technique is uncertain.
985 exercises
Shoulders Clear filter
If you are looking for an effective way to train your biceps, the Dumbbell Incline Simultaneous Curl is an excellent choice. This exercise is unique because it isolates the biceps while simultaneously increasing muscle tension through the incline position. Execution Find an incline bench and set
The Dumbbell Incline Squeeze Press is a powerful exercise that targets the chest muscles while also giving the triceps and shoulders a good workout. What makes this exercise unique is the combination of pressing and squeezing, which provides intense activation of the chest muscles. Execution Set
If you are looking for an effective way to train your chest muscles, the Dumbbell Incline Svend Close-Grip Press is an excellent choice. This exercise combines the benefits of an incline press with the intensity of a close grip, targeting your chest muscles in a unique way. Execution Find an inc
Dumbbell Incline Triceps Extensions Active muscles: Triceps Shoulders (stabilizing) As the name suggests, the primary movement is extending the arms (extension). Performing the exercise with dumbbells allows greater freedom in hand position than the barbell variation. This version is also sa
If you're looking for an effective way to train your chest muscles with extra focus on the upper chest, the Dumbbell Incline Twisted Fly is an excellent choice. This exercise combines the benefits of an incline fly with a unique twist, allowing you to train not only your chest muscles but also your
If you are looking for an effective exercise to strengthen and define your triceps, the Dumbbell Incline Two-Arm Extension is an excellent choice. This exercise offers a unique way to isolate and train the triceps while also developing stability and strength in your upper body. Execution Find a
The Dumbbell Iron Cross is a dynamic exercise that combines strength and stability, training both your upper body and core. This exercise is unique because it combines a front raise and a lateral raise, providing a comprehensive workout for several muscle groups. Execution Begin standing in a ne
The Dumbbell Kickback is an effective exercise for strengthening and toning your triceps. This exercise is unique because it focuses on isolating the triceps without placing much stress on other parts of your body. Execution Start with a dumbbell in each hand. Hinge forward at your hips with a s
The Dumbbell Kneeling Arnold Press is a dynamic shoulder exercise that combines strength and stability. Named after Arnold Schwarzenegger, this exercise is unique because it not only trains the shoulder muscles but also improves core stability through the kneeling position. Execution Begin by kn
Introduction: The Dumbbell Kroc Row is a powerful exercise aimed at strengthening your back muscles. This exercise is unique because it allows you to work with a relatively heavy weight, leading to both strength and hypertrophy in the upper back. Execution: To perform the Dumbbell Kroc Row correctl
Lateral raises (also known as side raises) are mainly performed to place more emphasis on the middle head of the deltoid (shoulder muscle). Besides the main shoulder muscle itself, various muscles around the shoulder joint are engaged to stabilize it. These include smaller stabilizing muscles such a
Dumbbell lateral raises are a fantastic exercise for strengthening and defining the shoulder muscles. This exercise not only helps build muscle mass but also improves the stability of your shoulder joint. Execution Begin standing with your feet shoulder-width apart, holding a dumbbell in each ha
The Dumbbell Lateral to Front Raise is an effective exercise that targets strengthening and toning the shoulder muscles. By combining lateral and front raise movements, this exercise provides a unique challenge for the deltoids and helps build balanced shoulder development. Execution Begin stand
The Dumbbell Leaning Fly is an effective exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because it involves a lateral movement that helps isolate and strengthen the chest muscles, especially the outer chest. Execution F
The Dumbbell Lunge to Overhead Press is a dynamic compound exercise that requires both strength and coordination. This exercise combines a lunge with an overhead press, allowing you to train multiple muscle groups in one movement. The unique benefit of this exercise is that it strengthens not only y
The Dumbbell Lying Chest Fly is an effective exercise that targets strengthening and toning your chest muscles. This exercise offers a unique way to work your chest muscles from different angles, leading to more balanced muscle development. Execution Lie on your back on a flat bench with a dumbb
The Dumbbell Lying External Shoulder Rotation is an effective exercise aimed at strengthening and stabilizing the shoulder joints. This exercise helps improve shoulder mobility and flexibility, which is essential for a wide range of activities and sports. Execution Lie on your side on a flat sur
Lateral raises (also called side raises) are mainly performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as the
Introduction The Dumbbell Lying One-Arm Rear Lateral Raise is an effective exercise that targets the rear shoulders and offers a unique way to isolate this muscle group. This exercise not only helps strengthen your shoulders but also improves the stability of your shoulder joint. Execution Lie on
The Dumbbell Lying One-Arm Supinated Triceps Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any imbalance between the arms. Execution Lie on your back on a flat bench with a d
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles also assist in bringing the elbows and shoulders backward, as well as m
The Dumbbell Lying Rear Delt Row is an effective exercise for strengthening the back of your shoulders and improving your posture. This exercise offers a unique way to isolate your rear deltoids without placing too much strain on your back muscles. Execution Lie face down on a flat bench with a
The Dumbbell Lying Rear Lateral Raise is an effective exercise for strengthening and shaping the backs of your shoulders. This exercise offers a unique way to isolate and train your deltoids, which can lead to better performance and a more balanced upper body. Execution Lie face down on a flat b
As the name indicates, the primary movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head. Active muscles: Triceps Shoulder