- Barbell Shoulder Press: This compound exercise primarily targets the anterior deltoids but also engages the medial deltoids and triceps. It can be done seated or standing.
- Dumbbell Lateral Raise: This isolation exercise targets the medial deltoids and helps create width in the shoulders. Hold a dumbbell in each hand and raise them to your sides until they’re parallel to the floor.
- Bent-Over Dumbbell Reverse Fly: This exercise targets the posterior deltoids. Bend forward at the hips with a slight bend in your knees, hold dumbbells, and raise them out to the sides until your arms are parallel to the floor.
- Arnold Press: Named after Arnold Schwarzenegger, this exercise works all three heads of the deltoids. Start with the dumbbells at shoulder level with palms facing you. Rotate the palms outward as you press the weights overhead.
- Upright Row: This exercise targets the medial deltoids and traps. Hold a barbell or dumbbells in front of your thighs, and with your elbows flared out, pull the weight upward, keeping it close to your body.
- Seated Dumbbell Shoulder Press: Similar to the barbell shoulder press, this exercise targets the anterior deltoids but also engages the triceps. Sit on a bench with dumbbells at shoulder level and press them overhead.
- Cable Face Pulls: This exercise targets the posterior deltoids and helps improve posture. Attach a rope to a cable machine, grasp the rope with palms facing each other, and pull towards your face while squeezing your shoulder blades.
- Push Press: This compound movement engages the entire shoulder complex, along with the legs and core. Start with the barbell in front of your shoulders, dip slightly, and explosively press it overhead using your legs for assistance.
- Dumbbell Front Raises: This isolation exercise targets the anterior deltoids. Hold dumbbells in front of your thighs with palms facing your body and raise them straight in front of you until they reach shoulder level.
- Shrugs: While primarily targeting the trapezius muscles, shrugs also engage the upper traps and deltoids. Hold a barbell or dumbbells at your sides and elevate your shoulders as high as possible, squeezing them at the top.
