ALL SHOULDER EXERCISES

Our full list of Shoulder exercises and their instructions.

DB Lateral Raises:

What it works: Medial Delts, Front Delts

How to perform:

Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso ever so slightly forward.
With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. The movement of the weight should resemble an arch. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum.
Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise.

Arnold Press:

What it works: Front Delts, Medial Delts, Rear Delts

How to perform:

Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward.
As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement.
Continue the upward motion until your arms are fully extended.
Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position.

Rear Delt Raises:

What it works: Rear Delts, Traps

How to perform:

Stand with feet shoulder-width apart, holding dumbbells with palms facing your body.
Hinge forward at the hips, keeping back straight.
Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders.
Lower back down with control, focusing on engaging rear shoulder muscles.

Ski Poles:

What it works: Shoulders, Arms, Core

How to perform:

Stand bent over 90 degrees with a dumbbell in each hand, arms extended towards the floor, and palms facing inward.
Simulate a skiing motion by simultaneously bending your elbows and lifting the dumbbells up past your waist
Lower the dumbbells back down to the starting position in a controlled manner.

Military Press:

What it works: Front Delts, Medial Delts, Traps

How to perform:

Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level.
Press the weight overhead in a straight line while keeping your core engaged.
Lower the weight down with control.