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.
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Introduction: The 'Burn' exercise is an intensive workout focused on burning calories and strengthening your muscles. This exercise combines cardio with strength training, allowing you to see a lot of results in a short time. Execution: Start with a 5-minute warm-up to warm up your muscles. Then co
If you're looking for an all-in-one exercise that improves both your endurance and strength, the burpee is the perfect choice for you. This dynamic movement combines a squat, plank, push-up, and a jump in one fluid sequence, making it an efficient way to train your whole body. Execution Begin
The Burpee Push-Up is a dynamic exercise that combines cardiovascular fitness with strength training. This exercise is unique because it helps you develop both endurance and muscular strength in a single movement. Execution Begin in a standing position with your feet shoulder-width apart. Bend
Introduction: Burpees are an intense full-body exercise that helps you build strength and endurance. This exercise combines a squat, a plank, and a jump in one fluid movement, making it an excellent choice for a quick and effective workout. Execution: Follow these steps to perform a burpee correctl
The Butt Kick Arm Raises exercise is a dynamic movement that challenges both your lower and upper body. This exercise combines the benefits of cardio with strength training, raising your heart rate while simultaneously working on muscle building and strengthening. Execution Begin in a standing p
The Butterfly Machine is a popular exercise aimed at strengthening and defining the chest muscles. What makes this exercise unique is that it provides a controlled movement that helps isolate the chest muscles, giving you an effective workout without unnecessary strain on other muscle groups. Execu
The Cable Alternate Triceps Extension is an effective exercise for strengthening and defining your triceps. This exercise offers a unique way to train each arm separately, promoting balanced muscle development and allowing you to target specific weaknesses. Execution Set the cable machine to a h
The Cable Bar Lateral Pulldown is an effective exercise for strengthening and shaping your back muscles. This exercise offers a unique way to isolate and train your lats, with less strain on your shoulders than traditional pull-ups. Execution Set the cable machine to a height above your head and
The Cable Bench Fly Press is a dynamic exercise that takes the strength and flexibility of your chest muscles to the next level. By combining fly and press movements, you get the best of both worlds: stretching and contracting the chest muscles, leading to comprehensive muscle development. Executio
The Cable Bench Press is a dynamic exercise that takes the traditional bench press to the next level by using cables. This provides constant tension on the muscles throughout the entire movement, resulting in a more intense workout. It is an excellent way to build strength and muscle mass in your ch
The Cable Bent Over Raise is an effective exercise for strengthening and shaping your shoulders. This exercise offers a unique way to isolate the rear of your shoulders, which is often overlooked in traditional workouts. Execution Set the cable machine to the lowest position and attach a handle
The Cable Bent-Over One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the deltoids by using the resistance of a cable machine, providing constant tension throughout the movement. Execution Set the cabl
Introduction: The Cable Bent-Over Rear Delt Fly is an effective exercise for strengthening the backs of your shoulders. This exercise also helps improve posture by strengthening the muscles around your upper back. Execution: Set the cable machine to a low position and attach handles to both cabl
Introduction: The Cable Chest Fly - Low to High is an effective exercise for strengthening and defining your chest muscles. This variation of the chest fly targets the upper part of your chest muscles by moving from a low position to a higher position. Execution: Begin by setting the cable machine
Introduction: The Cable Chest Fly Middle is an effective exercise for isolating and strengthening the chest muscles. This exercise helps develop a full, well-defined chest by targeting the muscles from different angles. Execution: Begin by setting the cable machine at chest height. Grip the handles
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required much
The Cable Crossover is a versatile exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because it provides constant tension on the muscles, leading to effective muscle building and definition. Execution Set the cable machine
Introduction: The Cable Crossover Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise uses the cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cables
The Cable External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles of your shoulder. This exercise helps improve the stability and mobility of the shoulder joints, which is essential for both daily activities and sports performance. Execution Set the cable
The Cable Fly Machine Mid is an effective exercise for training your chest muscles. The unique benefit of this exercise is that it allows you to target your chest muscles from different angles, leading to more comprehensive muscle development. Execution Set the cables at chest height. Stand fa
This exercise trains the triceps by extending the arms against cable resistance. Using cables provides more even resistance throughout the entire range of motion than variations of this exercise with free weights. This makes the exercise easier and safer for beginners. There are several cable e
Front raises are primarily performed to place more emphasis on the front head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. Particularly the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, v
The Cable Front Raise is an effective exercise for strengthening and shaping your shoulders. This exercise provides constant resistance through the use of the cable machine, creating a unique challenge compared with traditional free weights. Execution Stand facing the cable machine and grasp the
Introduction: The Cable Front Raise Double Arm is an effective exercise for strengthening and defining the shoulder muscles. This exercise uses a cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cable mach