Shoulders

The standing barbell press for raw shoulder strength.

Lateral Raise

An isolation movement that builds shoulder width.

Arnold Press

A rotating dumbbell press that hits all three deltoid heads.

Front Raise

Targets the front of the shoulder with a simple, controlled lift.

Face Pull

A cable movement for rear-delt and shoulder health.

Push Press

An explosive overhead press using leg drive to move heavier loads.

Dumbbell Shoulder Press

A seated or standing press using dumbbells, letting each arm move through its own natural path.

Cable Lateral Raise

A lateral raise performed with a cable instead of a dumbbell, providing constant tension throughout the movement.

Seated Dumbbell Press

A seated version of the dumbbell shoulder press, removing leg involvement and adding back support.

Band Pull-Apart

A simple resistance-band exercise that strengthens the rear shoulders and supports overall shoulder health.

Machine Shoulder Press

A guided pressing movement using a seated machine, removing the balance demands of free-weight pressing.

Upright Row

A vertical pulling movement that targets the shoulders and traps, performed by pulling a weight up toward the chin.

Cuban Press

A combination movement that flows from an upright row into an external rotation and overhead press, supporting shoulder health.

Plate Front Raise

A front raise variation using a weight plate instead of dumbbells, offering a slightly different grip and feel.

Behind-the-Neck Press

An overhead press variation lowering the bar behind the head rather than in front, requiring good shoulder mobility.

Egyptian Lateral Raise

A lateral raise variation performed leaning away from a cable, increasing the stretch and range of motion on the side deltoid.

Handstand Push-Up

An extremely demanding bodyweight press performed upside down, requiring significant shoulder strength and balance.

Z Press

An overhead press performed seated on the floor with legs extended, removing all lower-body assistance.

Single-Arm Overhead Press