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
Wheel rollouts, or rollouts, engage a wide range of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending. The oblique abdominal muscles on the sides stabilize the core by resisting lateral tilting an
The T Pose is a simple yet effective exercise that focuses on improving your posture and strengthening your upper body. This exercise is unique because it not only strengthens your muscles but also helps improve your balance and stability. Execution Begin in a standing position with your feet sh
The T Push-Up is a dynamic variation of the classic push-up that trains not only your chest muscles but also provides an extra challenge for your shoulders and core. The rotational movement also works on your balance and coordination, making this exercise an excellent choice for a full-body workout.
Introduction: T-push-ups are a dynamic variation of the classic push-up, involving a rotational movement that challenges your torso and arms. This exercise not only strengthens your chest and arms but also improves your balance and coordination. Execution: Begin in a standard push-up position with
The Tate Press is an effective exercise for strengthening your triceps. This exercise is unique because it specifically targets the triceps without placing much stress on the shoulders, making it a good choice for people with shoulder problems. Execution Lie on a flat bench with a dumbbell in
The thruster is a dynamic compound exercise that builds strength and endurance throughout your body. It combines a front squat with an overhead press and provides a full-body workout that challenges both your lower and upper body. Execution: Begin with the barbell at shoulder height, hands sligh
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is bringing the upper arms forward through the action of the pectoralis major. Because the arms maintain the same curvature throughout the movement, the tricep
Tricep dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise requires little equipment and can be performed almost anywhere, making it a convenient option for your fitness routine. Execution Find a stable bench or chair and stand in front of i
If you're looking for an effective way to strengthen and define your triceps, the Triceps Cable Kickback on Crossover Machine is an excellent choice. This exercise is unique because it allows you to train each arm separately, promoting balanced muscle development and enabling you to target specific
The Triceps Dip Machine is an effective exercise for strengthening and defining your triceps. This machine provides a controlled movement that helps target the triceps without unnecessary strain on your shoulders and elbows. Execution Adjust the machine to your height and sit with your back agai
Triceps dips on a box are an effective exercise that targets strengthening your triceps while also giving your shoulders and chest muscles a good workout. This exercise is ideal for anyone looking for a simple yet powerful way to train their upper body without needing much equipment. Execution F
The Triceps Dumbbell Kickback is an effective exercise to strengthen and define your triceps. This exercise specifically targets the back of your upper arms, an area that is often difficult to train. Execution Hold a dumbbell in one hand and place your other hand and the knee of the same leg o
The Triceps Extension Machine is a fantastic way to isolate and strengthen your triceps. This exercise provides a controlled movement that helps target the backs of your upper arms, allowing you to build strong and defined muscles. Execution Sit on the machine with your back against the backrest
The Triceps Kickback is an effective exercise for strengthening the back of your upper arms. This exercise is unique because it specifically targets the triceps, helping you develop firmer and stronger arms. Execution Begin with a dumbbell in each hand. Bend forward from your hips, keep your bac
The Triceps Light Stretch is a simple yet effective exercise to improve the flexibility and strength of your triceps. This stretch helps prevent injuries and can be a great addition to your cool-down routine after an intense workout. Instructions Stand upright with your feet shoulder-width apart
The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout. Execution Find a stable bench and stand facing it.
Als je op zoek bent naar een effectieve manier om je triceps te versterken en te definiëren, dan is de triceps rope extension op de crossovermachine een uitstekende keuze. Deze oefening is uniek omdat je elke arm afzonderlijk kunt trainen, wat zorgt voor een gebalanceerde spierontwikkeling en de mog
The Triceps Stretch is an effective exercise for increasing the flexibility and range of motion of your triceps. This stretch helps prevent injuries and may improve upper-body performance. Execution Stand upright with your feet shoulder-width apart. Raise your right arm and bend it so that you
Looking to add an effective exercise to your fitness routine that strengthens both your arms and upper body? Try the overhead extension with a resistance band. This exercise is unique because it allows you to train both arms at the same time while easily adjusting the resistance to your own level.
Introduction: The Uneven Push-Up is a variation of the classic push-up that increases the intensity and focus on your muscles. By placing one hand on an elevated surface, you create an uneven load that challenges your core stability and muscle balance. Execution: Begin in a standard push-up positio
The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus
The Upright Row is an effective exercise for strengthening the shoulders and upper back. This exercise offers unique benefits for improving your posture and strengthening muscles that are essential for daily activities. Execution Start with your feet shoulder-width apart and hold a weight plate
The Upright Row with a Cable Resistance Band is an effective exercise for strengthening your shoulders and upper back. This exercise offers a unique combination of resistance and control, allowing you to build muscle safely. Execution Stand with your feet shoulder-width apart and place the resis
The Upward Rotation Extend Arms exercise is a fantastic way to strengthen your shoulders and upper back. This exercise not only helps improve your posture but also increases the stability and mobility of your shoulder joints. Execution Begin in a standing position with your feet shoulder-width a