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
The Landmine Thruster is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train multiple muscle groups simultaneously, making your workout more efficient. Execution Place one end of a barbell in a landmine or securely in the corner of a room. Stand wit
The lat prayer is one of the many pullover variations. Pullover exercises primarily activate the chest muscles, latissimus dorsi and serratus muscles. It therefore fits both a back workout and a chest workout. Lat Prayer Primary muscles: Latissimus dorsi (the large back muscle) Pectoralis major and
The lat pulldown is named after the muscle primarily targeted by it: the latissimus dorsi, or the lats. The lat pulldown can be performed in several ways. It can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar with the palms facing you (supinated
The lat pulldown is a fantastic way to strengthen your upper body, particularly your back muscles. It is a versatile exercise that you can adapt to your own strength level, making it suitable for both beginners and advanced athletes. Execution Set the machine to the correct height and select the
The Lateral Arm Rotation is a simple yet effective exercise that focuses on improving the mobility and flexibility of your shoulders. This exercise helps strengthen the muscles around your shoulder joint, which is essential for daily activities and other sports. Execution Begin by standing in a
The Lateral Raise Bodyweight exercise is an effective way to strengthen your shoulder muscles without using weights. This exercise emphasizes the importance of body control and offers a unique challenge by using only your own body weight. Execution Begin in a standing position with your feet sho
The Lateral Raise to Shoulder Press with a resistance band is a dynamic exercise that trains your shoulders and arms in a unique way. This combination exercise not only increases your muscular strength but also improves your coordination and stability through the use of a resistance band. Execution
Lateral Raises are a fantastic exercise for strengthening and defining the shoulders. This exercise primarily targets the deltoid muscles, but also benefits overall upper-body strength and posture. Execution Begin standing with your feet shoulder-width apart, holding a dumbbell in each hand at y
Lateral Raises on Cable is an effective exercise for strengthening and shaping your shoulders. This exercise provides unique resistance through the use of the cable machine, creating constant tension on the muscles throughout the entire movement. Execution Set the cable machine to its lowest pos
The Leaning Dumbbell Lateral Raise is an effective exercise for strengthening and defining the shoulder muscles. This variation offers a unique challenge through the angle of inclination, activating your muscles differently than traditional lateral raises. Execution Find a sturdy object, such as
The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the middle and front heads also work about equally hard. Nevertheless, it is not strange to focus this exercise on the rear hea
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
The Lever Front Pulldown is an effective exercise for strengthening your upper body, particularly the muscles of your back and shoulders. This exercise helps improve your posture and may contribute to better muscle definition. Execution: Find a pulldown machine and set the weight you want to use
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the deltoid itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing muscles such as t
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
The jammer press, also known as the landmine press called, is a ballistic exercise best compared to the movement used in shot putting. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore be regarded as a ‘f
Introduction: The Leverage Chest Press is a powerful exercise for building muscle mass and strength in the chest muscles. This exercise provides a stable and controlled movement that helps maximize muscle activation while minimizing stress on the shoulders. Execution: Begin by setting the machine w
The Low-to-High Resistance Band Chest Fly is an effective exercise for training your chest muscles in a unique way. The upward movement from a low position loads your muscles differently than traditional chest exercises. Execution Find a fixed point to attach your resistance band low to the grou
Introduction: The Lunge Overhead Reach is a dynamic exercise that challenges both your lower and upper body. This exercise combines a traditional lunge with an overhead reach, helping improve balance, flexibility, and strength in your arms, legs, and core. Execution: Begin in a standing positi
The combination of lunges and shoulder presses is a dynamic exercise that challenges both your lower and upper body. This exercise not only improves your strength but also your balance and coordination, making it an excellent addition to your fitness routine. Execution Begin with your feet hip-w
The Lying Bench External Shoulder Rotation is an effective exercise aimed at strengthening and stabilizing the shoulder joints. This exercise is unique because it specifically targets the rotator cuff muscles, which are essential for healthy shoulder function. Execution Lie on your side on a b
The Lying Bench Internal Rotation Stretch is an effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the rotator cuff muscles, which is essential for anyone who regularly lifts weights or participates in sports that intensely use the shoulders. Execution
Lying Chest Squeezes is an effective exercise for strengthening and defining your chest muscles. This exercise also helps improve muscle coordination between your chest and arms. Execution Lie on your back on a flat bench or on the floor with a dumbbell in each hand. Hold the dumbbells abo
Introduction: The Lying Chest Squeezes is an effective exercise for strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder stability and arm strength. Execution: Start by taking a mat and lying on your back. Hold a dumbbell in each hand and exten