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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The Cable Pushdown is a popular exercise aimed at strengthening and defining the triceps. This exercise offers a unique way to provide resistance against the movement, resulting in effective isolation and strengthening of the triceps muscles. Execution Stand upright in front of the cable machine
The Cable Pushdown with straight arms is an effective exercise for strengthening and defining your triceps. This exercise offers a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Set the cable machine to a high position and attach a
The Cable Rear Delt Fly is an effective exercise for strengthening the rear shoulders. This exercise not only helps build muscle mass but also improves the stability of your shoulder joints, which is essential for a wide range of activities. Execution Set the cable machines to shoulder height an
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 assist in bringing the elbows and shoulders backward, as well as mainta
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 assist in bringing the elbows and shoulders backward, as well as mainta
This cable rear drive moves one arm outward from a bent position across the chest, using a cable around shoulder height to challenge the shoulder and upper back.
The Cable Rear Drive Bent Arm is an effective exercise that targets strengthening your back muscles and improving your posture. This exercise offers a unique way to train your upper body by using a cable machine, providing constant resistance throughout the entire movement. Execution Set the c
The cable bent-over rear delt (or reverse) fly (also called the bent-over cable side/lateral raise) 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 oth
The Cable Rear Pulldown is an effective exercise for strengthening your back muscles, with a focus on the upper back and latissimus dorsi. This exercise not only helps build muscle mass, but also improves your posture and supports shoulder health. Execution Set the cable machine to a high positi
By performing the barbell biceps curl with the hands facing downward/backward, the biceps themselves can contribute less force. The brachioradialis is the only muscle in the forearms that also crosses the elbow joint. When the forearm is rotated into this unfavorable angle for the biceps, the brachi
The cable reverse fly is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. However, many other muscles assist in bringing the elbows and shoulders backward. The l
The Cable Reverse Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it helps improve posture and strengthen muscles that are often neglected in other exercises. Execution Set the cable machines to shoulder height and choose a
The Cable Reverse-Grip Pushdown is an effective exercise for strengthening your triceps. This variation of the traditional pushdown uses a reverse grip, providing unique muscle stimulation. Execution Set the cable machine to a high position and attach a straight bar or EZ bar to the cable. Sta
The Cable Reverse-Grip Triceps Pushdown with an EZ bar is an effective exercise for strengthening and defining your triceps. This variation offers a unique twist on the classic triceps pushdown by emphasizing the forearms and grip, providing a comprehensive arm workout. Execution Set the cable m
Looking to add an effective exercise to your arm workout that specifically targets the triceps? Try the Cable Reverse-Grip Triceps Pushdown with a straight bar. This variation of the traditional triceps pushdown emphasizes the forearms and grip, challenging your triceps in a unique way. Execution
Introduction: The Cable Rope Overhead Extension From Low is an effective exercise for strengthening your triceps. This exercise helps build strength and mass in the backs of your upper arms, which is essential for balanced arm development. Execution: Begin by setting the cable machine to its lowest
The Cable Rope Pressdown is an effective exercise for strengthening your triceps. This exercise not only helps develop strong and defined arms, but also improves your overall arm strength, which is useful for various daily activities and other sports. Execution Set the cable machine to a high
The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard. Nevertheless, it is not surprising that this exercise is focused on th
Introduction: The Cable Rope Upright Row is an effective exercise for strengthening the shoulder muscles and upper back. Using a cable machine and rope, this exercise provides a unique variation with constant muscle tension, which can lead to better muscle growth and strength development. Execution
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is pulling the upper arms forward with the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required muc
The Cable Seated Rear Lateral Raise is an effective exercise for strengthening and defining the muscles in your shoulders, particularly the rear deltoids. This exercise offers a unique way to isolate and train your shoulders, leading to better posture and shoulder stability. Execution Find a cab
The Cable Seated Row is a powerful exercise that targets the development of your back muscles. The unique benefit of this exercise is that it not only strengthens your back but also contributes to better posture and improves strength in your shoulders and arms. Execution Set up the machine with
The shoulder external rotation targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint while also enabling rotation. The purpose of the exercise is therefore not to build large shoulders, but mainly to prevent injuries and increase mobility. Cho
Introduction: The Cable Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise provides unique resistance through the use of a cable machine, ensuring constant tension throughout the movement. Execution: 1. Set the cable machine with the handles at s