SHOULDERS
Deltoids that raise and rotate the arm in every direction.
335 exercises · 127 as a primary target
Ab Roller
Abdominals
other · intermediate
Advanced Kettlebell Windmill
Abdominals
kettlebells · intermediate
Alternating Cable Shoulder Press
Shoulders
cable · beginner
Alternating Deltoid Raise
Shoulders
dumbbell · beginner
Alternating Floor Press
Chest
kettlebells · beginner
Alternating Kettlebell Press
Shoulders
kettlebells · intermediate
Anti-Gravity Press
Shoulders
barbell · beginner
Arm Circles
Shoulders
— · beginner
Arnold Dumbbell Press
Shoulders
dumbbell · intermediate
Around The Worlds
Chest
dumbbell · intermediate
Back Flyes - With Bands
Shoulders
bands · beginner
Backward Medicine Ball Throw
Shoulders
medicine ball · beginner
Band Pull Apart
Shoulders
bands · beginner
Barbell Ab Rollout
Abdominals
barbell · intermediate
Barbell Ab Rollout - On Knees
Abdominals
barbell · expert
Barbell Bench Press - Medium Grip
Chest
barbell · beginner
Barbell Guillotine Bench Press
Chest
barbell · intermediate
Barbell Incline Bench Press - Medium Grip
Chest
barbell · beginner
Barbell Incline Shoulder Raise
Shoulders
barbell · beginner
Barbell Rear Delt Row
Shoulders
barbell · beginner
Barbell Rollout from Bench
Abdominals
barbell · intermediate
Barbell Shoulder Press
Shoulders
barbell · intermediate
Battling Ropes
Shoulders
other · beginner
Behind Head Chest Stretch
Chest
other · expert
Bench Dips
Triceps
body only · beginner
Bench Press - Powerlifting
Triceps
barbell · intermediate
Bench Press - With Bands
Chest
bands · beginner
Bench Press with Chains
Triceps
barbell · expert
Bent Over Barbell Row
Middle Back
barbell · beginner
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Shoulders
dumbbell · beginner
Bent Over Low-Pulley Side Lateral
Shoulders
cable · beginner
Bent Over Two-Dumbbell Row
Middle Back
dumbbell · beginner
Bent Press
Abdominals
kettlebells · expert
Bent-Arm Barbell Pullover
Lats
barbell · intermediate
Bent-Arm Dumbbell Pullover
Chest
dumbbell · intermediate
Board Press
Triceps
barbell · intermediate
Bodyweight Flyes
Chest
e-z curl bar · intermediate
Bottoms-Up Clean From The Hang Position
Forearms
kettlebells · intermediate
Bradford/Rocky Presses
Shoulders
barbell · beginner
Cable Chest Press
Chest
cable · beginner
Cable Crossover
Chest
cable · beginner
Cable Internal Rotation
Shoulders
cable · beginner
Cable Rear Delt Fly
Shoulders
cable · beginner
Cable Rope Rear-Delt Rows
Shoulders
cable · beginner
Cable Seated Lateral Raise
Shoulders
cable · beginner
Cable Shoulder Press
Shoulders
cable · beginner
Car Drivers
Shoulders
barbell · beginner
Catch and Overhead Throw
Lats
medicine ball · beginner
Chain Press
Chest
other · intermediate
Chair Upper Body Stretch
Shoulders
other · beginner
Chest And Front Of Shoulder Stretch
Chest
other · beginner
Chest Push (multiple response)
Chest
medicine ball · beginner
Chest Push (single response)
Chest
medicine ball · beginner
Chest Push from 3 point stance
Chest
medicine ball · beginner
Chest Push with Run Release
Chest
medicine ball · beginner
Circus Bell
Shoulders
other · expert
Clean
Hamstrings
barbell · intermediate
Clean and Jerk
Shoulders
barbell · expert
Clean and Press
Shoulders
barbell · intermediate
Clean from Blocks
Quadriceps
barbell · intermediate
Clean Shrug
Traps
barbell · beginner
Clock Push-Up
Chest
body only · intermediate
Close-Grip Barbell Bench Press
Triceps
barbell · beginner
Close-Grip Dumbbell Press
Triceps
dumbbell · beginner
Close-Grip EZ-Bar Press
Triceps
e-z curl bar · beginner
Close-Grip Front Lat Pulldown
Lats
cable · beginner
Close-Grip Push-Up off of a Dumbbell
Triceps
body only · intermediate
Conan's Wheel
Quadriceps
other · intermediate
Cross Over - With Bands
Chest
bands · beginner
Crucifix
Shoulders
other · beginner
Cuban Press
Shoulders
dumbbell · intermediate
Decline Barbell Bench Press
Chest
barbell · beginner
Decline Close-Grip Bench To Skull Crusher
Triceps
barbell · intermediate
Decline Dumbbell Bench Press
Chest
dumbbell · beginner
Decline Push-Up
Chest
— · beginner
Decline Smith Press
Chest
machine · beginner
Dip Machine
Triceps
machine · beginner
Dips - Chest Version
Chest
other · intermediate
Dips - Triceps Version
Triceps
body only · beginner
Double Kettlebell Jerk
Shoulders
kettlebells · intermediate
Double Kettlebell Push Press
Shoulders
kettlebells · intermediate
Double Kettlebell Snatch
Shoulders
kettlebells · expert
Double Kettlebell Windmill
Abdominals
kettlebells · intermediate
Drop Push
Chest
other · intermediate
Dumbbell Bench Press
Chest
dumbbell · beginner
Dumbbell Bench Press with Neutral Grip
Chest
dumbbell · beginner
Dumbbell Clean
Hamstrings
dumbbell · intermediate
Dumbbell Floor Press
Triceps
dumbbell · intermediate
Dumbbell Incline Row
Middle Back
dumbbell · beginner
Dumbbell Incline Shoulder Raise
Shoulders
dumbbell · beginner
Dumbbell Lying One-Arm Rear Lateral Raise
Shoulders
dumbbell · intermediate
Dumbbell Lying Rear Lateral Raise
Shoulders
dumbbell · intermediate
Dumbbell One-Arm Shoulder Press
Shoulders
dumbbell · intermediate
Dumbbell One-Arm Upright Row
Shoulders
dumbbell · intermediate
Dumbbell Raise
Shoulders
dumbbell · beginner
Dumbbell Scaption
Shoulders
dumbbell · beginner
Dumbbell Shoulder Press
Shoulders
dumbbell · intermediate
Elbow Circles
Shoulders
— · beginner
Elbows Back
Chest
— · beginner
Extended Range One-Arm Kettlebell Floor Press
Chest
kettlebells · beginner
External Rotation
Shoulders
dumbbell · beginner
External Rotation with Band
Shoulders
bands · beginner
External Rotation with Cable
Shoulders
cable · beginner
Face Pull
Shoulders
cable · intermediate
Floor Press
Triceps
barbell · intermediate
Floor Press with Chains
Triceps
barbell · intermediate
Forward Drag with Press
Chest
other · intermediate
Front Cable Raise
Shoulders
cable · beginner
Front Dumbbell Raise
Shoulders
dumbbell · beginner
Front Incline Dumbbell Raise
Shoulders
dumbbell · beginner
Front Plate Raise
Shoulders
other · intermediate
Front Raise And Pullover
Chest
barbell · beginner
Front Two-Dumbbell Raise
Shoulders
dumbbell · beginner
Full Range-Of-Motion Lat Pulldown
Lats
cable · intermediate
Goblet Squat
Quadriceps
kettlebells · beginner
Hammer Grip Incline DB Bench Press
Chest
dumbbell · beginner
Handstand Push-Ups
Shoulders
body only · expert
Hang Clean
Quadriceps
barbell · intermediate
Hang Clean - Below the Knees
Quadriceps
barbell · intermediate
Hang Snatch
Hamstrings
barbell · expert
Hang Snatch - Below Knees
Hamstrings
barbell · expert
Heaving Snatch Balance
Quadriceps
barbell · intermediate
Heavy Bag Thrust
Chest
other · beginner
Incline Bench Pull
Middle Back
barbell · beginner
Incline Cable Chest Press
Chest
cable · beginner
Incline Cable Flye
Chest
cable · intermediate
Incline Dumbbell Bench With Palms Facing In
Chest
dumbbell · beginner
Incline Dumbbell Flyes
Chest
dumbbell · beginner
Incline Dumbbell Flyes - With A Twist
Chest
dumbbell · beginner
Incline Dumbbell Press
Chest
dumbbell · beginner
Incline Push-Up
Chest
body only · beginner
Incline Push-Up Close-Grip
Triceps
body only · beginner
Incline Push-Up Depth Jump
Chest
other · beginner
Incline Push-Up Medium
Chest
body only · beginner
Incline Push-Up Reverse Grip
Chest
body only · beginner
Incline Push-Up Wide
Chest
body only · beginner
Internal Rotation with Band
Shoulders
bands · beginner
Iron Cross
Shoulders
dumbbell · intermediate
Isometric Chest Squeezes
Chest
body only · beginner
Isometric Wipers
Chest
body only · beginner
Jerk Balance
Shoulders
barbell · intermediate
JM Press
Triceps
barbell · beginner
Keg Load
Lower Back
other · intermediate
Kettlebell Arnold Press
Shoulders
kettlebells · intermediate
Kettlebell Figure 8
Abdominals
kettlebells · intermediate
Kettlebell Hang Clean
Hamstrings
kettlebells · intermediate
Kettlebell Pass Between The Legs
Abdominals
kettlebells · intermediate
Kettlebell Pirate Ships
Shoulders
kettlebells · beginner
Kettlebell Pistol Squat
Quadriceps
kettlebells · expert
Kettlebell Seated Press
Shoulders
kettlebells · intermediate
Kettlebell Seesaw Press
Shoulders
kettlebells · intermediate
Kettlebell Sumo High Pull
Traps
kettlebells · intermediate
Kettlebell Thruster
Shoulders
kettlebells · intermediate
Kettlebell Turkish Get-Up (Lunge style)
Shoulders
kettlebells · intermediate
Kettlebell Turkish Get-Up (Squat style)
Shoulders
kettlebells · intermediate
Kettlebell Windmill
Abdominals
kettlebells · intermediate
Kipping Muscle Up
Lats
other · intermediate
Kneeling Arm Drill
Shoulders
— · beginner
Landmine 180's
Abdominals
barbell · beginner
Landmine Linear Jammer
Shoulders
barbell · intermediate
Lateral Raise - With Bands
Shoulders
bands · beginner
Leg-Over Floor Press
Chest
kettlebells · intermediate
Leverage Chest Press
Chest
machine · beginner
Leverage Decline Chest Press
Chest
machine · beginner
Leverage Incline Chest Press
Chest
machine · beginner
Leverage Shoulder Press
Shoulders
machine · beginner
Log Lift
Shoulders
other · intermediate
Low Cable Crossover
Chest
cable · beginner
Low Pulley Row To Neck
Shoulders
cable · beginner
Lying Dumbbell Tricep Extension
Triceps
dumbbell · intermediate
Lying One-Arm Lateral Raise
Shoulders
dumbbell · intermediate
Lying Rear Delt Raise
Shoulders
dumbbell · intermediate
Machine Bench Press
Chest
machine · beginner
Machine Shoulder (Military) Press
Shoulders
machine · beginner
Medicine Ball Chest Pass
Chest
medicine ball · beginner
Medicine Ball Full Twist
Abdominals
medicine ball · beginner
Medicine Ball Scoop Throw
Shoulders
medicine ball · beginner
Mountain Climbers
Quadriceps
— · beginner
Muscle Snatch
Hamstrings
barbell · intermediate
Muscle Up
Lats
other · intermediate
Neck Press
Chest
barbell · intermediate
One Arm Dumbbell Bench Press
Chest
dumbbell · beginner
One Arm Floor Press
Triceps
barbell · intermediate
One-Arm Dumbbell Row
Middle Back
dumbbell · beginner
One-Arm Incline Lateral Raise
Shoulders
dumbbell · beginner
One-Arm Kettlebell Clean
Hamstrings
kettlebells · intermediate
One-Arm Kettlebell Clean and Jerk
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Jerk
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Military Press To The Side
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Para Press
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Push Press
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Snatch
Shoulders
kettlebells · expert
One-Arm Kettlebell Split Jerk
Shoulders
kettlebells · intermediate
One-Arm Kettlebell Split Snatch
Shoulders
kettlebells · expert
One-Arm Kettlebell Swings
Hamstrings
kettlebells · intermediate
One-Arm Medicine Ball Slam
Abdominals
medicine ball · beginner
One-Arm Open Palm Kettlebell Clean
Hamstrings
kettlebells · intermediate
One-Arm Overhead Kettlebell Squats
Quadriceps
kettlebells · expert
One-Arm Side Laterals
Shoulders
dumbbell · beginner
Open Palm Kettlebell Clean
Hamstrings
kettlebells · expert
Otis-Up
Abdominals
other · beginner
Overhead Squat
Quadriceps
barbell · expert
Pallof Press
Abdominals
cable · beginner
Pallof Press With Rotation
Abdominals
cable · beginner
Parallel Bar Dip
Triceps
other · beginner
Pin Presses
Triceps
barbell · intermediate
Plyo Kettlebell Pushups
Chest
kettlebells · expert
Plyo Push-up
Chest
body only · beginner
Power Clean
Hamstrings
barbell · intermediate
Power Jerk
Quadriceps
barbell · expert
Power Partials
Shoulders
dumbbell · beginner
Power Snatch
Hamstrings
barbell · expert
Power Snatch from Blocks
Quadriceps
barbell · intermediate
Power Stairs
Hamstrings
other · intermediate
Press Sit-Up
Abdominals
barbell · expert
Prowler Sprint
Hamstrings
other · beginner
Push Press
Shoulders
barbell · expert
Push Press - Behind the Neck
Shoulders
barbell · intermediate
Push Up to Side Plank
Chest
body only · beginner
Push-Up Wide
Chest
body only · beginner
Push-Ups - Close Triceps Position
Triceps
body only · intermediate
Push-Ups With Feet Elevated
Chest
body only · beginner
Push-Ups With Feet On An Exercise Ball
Chest
exercise ball · intermediate
Pushups
Chest
body only · beginner
Pushups (Close and Wide Hand Positions)
Chest
body only · beginner
Pyramid
Lower Back
exercise ball · beginner
Rack Delivery
Shoulders
barbell · intermediate
Return Push from Stance
Shoulders
medicine ball · beginner
Reverse Band Bench Press
Triceps
barbell · intermediate
Reverse Flyes
Shoulders
dumbbell · beginner
Reverse Flyes With External Rotation
Shoulders
dumbbell · intermediate
Reverse Grip Bent-Over Rows
Middle Back
barbell · intermediate
Reverse Machine Flyes
Shoulders
machine · beginner
Reverse Triceps Bench Press
Triceps
barbell · intermediate
Ring Dips
Triceps
other · intermediate
Rocky Pull-Ups/Pulldowns
Lats
other · intermediate
Rope Climb
Lats
other · intermediate
Round The World Shoulder Stretch
Shoulders
other · beginner
Sandbag Load
Quadriceps
other · beginner
Seated Barbell Military Press
Shoulders
barbell · intermediate
Seated Bent-Over Rear Delt Raise
Shoulders
dumbbell · intermediate
Seated Biceps
Biceps
body only · expert
Seated Cable Rows
Middle Back
cable · beginner
Seated Cable Shoulder Press
Shoulders
cable · beginner
Seated Dumbbell Press
Shoulders
dumbbell · beginner
Seated Front Deltoid
Shoulders
body only · expert
Seated Side Lateral Raise
Shoulders
dumbbell · beginner
See-Saw Press (Alternating Side Press)
Shoulders
dumbbell · intermediate
Shoulder Circles
Shoulders
— · beginner
Shoulder Press - With Bands
Shoulders
bands · beginner
Shoulder Raise
Shoulders
— · beginner
Shoulder Stretch
Shoulders
— · beginner
Side Bridge
Abdominals
body only · beginner
Side Lateral Raise
Shoulders
dumbbell · beginner
Side Laterals to Front Raise
Shoulders
dumbbell · beginner
Side To Side Chins
Lats
other · intermediate
Side Wrist Pull
Shoulders
— · beginner
Single Dumbbell Raise
Shoulders
dumbbell · beginner
Single-Arm Linear Jammer
Shoulders
barbell · intermediate
Single-Arm Push-Up
Chest
body only · intermediate
Sled Overhead Backward Walk
Shoulders
other · beginner
Sled Reverse Flye
Shoulders
other · beginner
Sledgehammer Swings
Abdominals
other · beginner
Smith Incline Shoulder Raise
Shoulders
barbell · beginner
Smith Machine Behind the Back Shrug
Traps
machine · beginner
Smith Machine Bench Press
Chest
machine · beginner
Smith Machine Bent Over Row
Middle Back
machine · beginner
Smith Machine Close-Grip Bench Press
Triceps
machine · beginner
Smith Machine Decline Press
Chest
machine · beginner
Smith Machine Hang Power Clean
Hamstrings
machine · intermediate
Smith Machine Incline Bench Press
Chest
machine · beginner
Smith Machine One-Arm Upright Row
Shoulders
machine · beginner
Smith Machine Overhead Shoulder Press
Shoulders
machine · beginner
Smith Machine Upright Row
Traps
machine · beginner
Snatch
Quadriceps
barbell · intermediate
Snatch Balance
Quadriceps
barbell · intermediate
Snatch from Blocks
Quadriceps
barbell · expert
Snatch Shrug
Traps
barbell · intermediate
Spell Caster
Abdominals
dumbbell · beginner
Spider Crawl
Abdominals
body only · beginner
Split Clean
Quadriceps
barbell · intermediate
Split Jerk
Quadriceps
barbell · intermediate
Split Snatch
Hamstrings
barbell · expert
Squat Jerk
Quadriceps
barbell · expert
Standing Alternating Dumbbell Press
Shoulders
dumbbell · beginner
Standing Barbell Press Behind Neck
Shoulders
barbell · intermediate
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Triceps
dumbbell · beginner
Standing Biceps Stretch
Biceps
other · beginner
Standing Bradford Press
Shoulders
barbell · beginner
Standing Cable Chest Press
Chest
cable · beginner
Standing Cable Lift
Abdominals
cable · beginner
Standing Cable Wood Chop
Abdominals
cable · beginner
Standing Dumbbell Press
Shoulders
dumbbell · beginner
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Shoulders
dumbbell · intermediate
Standing Dumbbell Upright Row
Traps
dumbbell · beginner
Standing Front Barbell Raise Over Head
Shoulders
barbell · intermediate
Standing Low-Pulley Deltoid Raise
Shoulders
cable · beginner
Standing Low-Pulley One-Arm Triceps Extension
Triceps
cable · intermediate
Standing Military Press
Shoulders
barbell · beginner
Standing One-Arm Dumbbell Triceps Extension
Triceps
dumbbell · beginner
Standing Overhead Barbell Triceps Extension
Triceps
barbell · beginner
Standing Palm-In One-Arm Dumbbell Press
Shoulders
dumbbell · beginner
Standing Palms-In Dumbbell Press
Shoulders
dumbbell · intermediate
Standing Two-Arm Overhead Throw
Shoulders
medicine ball · beginner
Star Jump
Quadriceps
body only · beginner
Straight Raises on Incline Bench
Shoulders
barbell · beginner
Straight-Arm Dumbbell Pullover
Chest
dumbbell · intermediate
Supine Chest Throw
Triceps
medicine ball · beginner
Supine One-Arm Overhead Throw
Abdominals
medicine ball · beginner
Supine Two-Arm Overhead Throw
Abdominals
medicine ball · beginner
Suspended Fallout
Abdominals
other · intermediate
Suspended Push-Up
Chest
other · beginner
Svend Press
Chest
other · beginner
Tate Press
Triceps
dumbbell · intermediate
Tire Flip
Quadriceps
other · intermediate
Tricep Side Stretch
Triceps
— · beginner
Two-Arm Kettlebell Clean
Shoulders
kettlebells · intermediate
Two-Arm Kettlebell Jerk
Shoulders
kettlebells · intermediate
Two-Arm Kettlebell Military Press
Shoulders
kettlebells · intermediate
Underhand Cable Pulldowns
Lats
cable · beginner
Upright Barbell Row
Shoulders
barbell · beginner
Upright Cable Row
Traps
cable · intermediate
Upright Row - With Bands
Traps
bands · beginner
Upward Stretch
Shoulders
— · beginner
V-Bar Pulldown
Lats
cable · intermediate
V-Bar Pullup
Lats
body only · beginner
Vertical Swing
Hamstrings
dumbbell · beginner
Weighted Bench Dip
Triceps
other · intermediate
Wide-Grip Barbell Bench Press
Chest
barbell · intermediate
Wide-Grip Decline Barbell Bench Press
Chest
barbell · intermediate
Wide-Grip Decline Barbell Pullover
Chest
barbell · intermediate
Wide-Grip Lat Pulldown
Lats
cable · beginner
Wide-Grip Pulldown Behind The Neck
Lats
cable · intermediate
Wide-Grip Rear Pull-Up
Lats
body only · intermediate
Wrist Roller
Forearms
other · beginner