Hominin · muscle group
shoulders
The shoulder muscles (the deltoids, with the rotator cuff beneath) lift and rotate the arm; presses and lateral raises work them.
129 exercises in the reference train it as their main target.
barbell
- Barbell Shoulder Press · intermediate, compound
- Upright Barbell Row · beginner, compound
- Anti-Gravity Press · beginner, compound
- Barbell Incline Shoulder Raise · beginner, compound
- Barbell Rear Delt Row · beginner, compound
- Bradford/Rocky Presses · beginner, compound
- Standing Bradford Press · beginner, compound
- Standing Military Press · beginner, compound
- Clean and Press · intermediate, compound
- Landmine Linear Jammer · intermediate, compound
- Seated Barbell Military Press · intermediate, compound
- Single-Arm Linear Jammer · intermediate, compound
- Standing Barbell Press Behind Neck · intermediate, compound
- Car Drivers · beginner, isolation
- Smith Incline Shoulder Raise · beginner, isolation
- Straight Raises on Incline Bench · beginner, isolation
- Standing Front Barbell Raise Over Head · intermediate, isolation
- Jerk Balance · intermediate, compound
- Push Press - Behind the Neck · intermediate, compound
- Rack Delivery · intermediate, compound
- Clean and Jerk · expert, compound
- Push Press · expert, compound
dumbbell
- Dumbbell Shoulder Press · intermediate, compound
- Side Lateral Raise · beginner, isolation
- Front Dumbbell Raise · beginner, isolation
- Arnold Dumbbell Press · intermediate, compound
- Dumbbell Raise · beginner, compound
- Seated Dumbbell Press · beginner, compound
- Standing Alternating Dumbbell Press · beginner, compound
- Standing Dumbbell Press · beginner, compound
- Standing Palm-In One-Arm Dumbbell Press · beginner, compound
- Cuban Press · intermediate, compound
- Dumbbell One-Arm Shoulder Press · intermediate, compound
- Dumbbell One-Arm Upright Row · intermediate, compound
- Iron Cross · intermediate, compound
- See-Saw Press (Alternating Side Press) · intermediate, compound
- Standing Palms-In Dumbbell Press · intermediate, compound
- Alternating Deltoid Raise · beginner, isolation
- Bent Over Dumbbell Rear Delt Raise With Head On Bench · beginner, isolation
- Dumbbell Incline Shoulder Raise · beginner, isolation
- Dumbbell Scaption · beginner, isolation
- External Rotation · beginner, isolation
- Front Incline Dumbbell Raise · beginner, isolation
- Front Two-Dumbbell Raise · beginner, isolation
- One-Arm Incline Lateral Raise · beginner, isolation
- One-Arm Side Laterals · beginner, isolation
- Power Partials · beginner, isolation
- Reverse Flyes · beginner, isolation
- Seated Side Lateral Raise · beginner, isolation
- Side Laterals to Front Raise · beginner, isolation
- Single Dumbbell Raise · beginner, isolation
- Dumbbell Lying One-Arm Rear Lateral Raise · intermediate, isolation
- Dumbbell Lying Rear Lateral Raise · intermediate, isolation
- Lying One-Arm Lateral Raise · intermediate, isolation
- Lying Rear Delt Raise · intermediate, isolation
- Reverse Flyes With External Rotation · intermediate, isolation
- Seated Bent-Over Rear Delt Raise · intermediate, isolation
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head · intermediate, isolation
No equipment
- Handstand Push-Ups · expert, compound
cable
- Face Pull · intermediate, compound
- Alternating Cable Shoulder Press · beginner, compound
- Cable Internal Rotation · beginner, compound
- Cable Rope Rear-Delt Rows · beginner, compound
- Cable Shoulder Press · beginner, compound
- Low Pulley Row To Neck · beginner, compound
- Seated Cable Shoulder Press · beginner, compound
- Bent Over Low-Pulley Side Lateral · beginner, isolation
- Cable Rear Delt Fly · beginner, isolation
- Cable Seated Lateral Raise · beginner, isolation
- External Rotation with Cable · beginner, isolation
- Front Cable Raise · beginner, isolation
- Standing Low-Pulley Deltoid Raise · beginner, isolation
machine
- Leverage Shoulder Press · beginner, compound
- Machine Shoulder (Military) Press · beginner, compound
- Smith Machine One-Arm Upright Row · beginner, compound
- Smith Machine Overhead Shoulder Press · beginner, compound
- Reverse Machine Flyes · beginner, isolation
kettlebells
- Kettlebell Halo · beginner, compound
- Kettlebell Pirate Ships · beginner, compound
- Alternating Kettlebell Press · intermediate, compound
- Double Kettlebell Jerk · intermediate, compound
- Double Kettlebell Push Press · intermediate, compound
- Kettlebell Arnold Press · intermediate, compound
- Kettlebell Halo with Overhead Extension · intermediate, compound
- Kettlebell Seated Press · intermediate, compound
- Kettlebell Seesaw Press · intermediate, compound
- Kettlebell Thruster · intermediate, compound
- Kettlebell Turkish Get-Up (Lunge style) · intermediate, compound
- Kettlebell Turkish Get-Up (Squat style) · intermediate, compound
- One-Arm Kettlebell Clean and Jerk · intermediate, compound
- One-Arm Kettlebell Jerk · intermediate, compound
- One-Arm Kettlebell Military Press To The Side · intermediate, compound
- One-Arm Kettlebell Para Press · intermediate, compound
- One-Arm Kettlebell Push Press · intermediate, compound
- One-Arm Kettlebell Split Jerk · intermediate, compound
- Two-Arm Kettlebell Clean · intermediate, compound
- Two-Arm Kettlebell Jerk · intermediate, compound
- Two-Arm Kettlebell Military Press · intermediate, compound
- Double Kettlebell Snatch · expert, compound
- One-Arm Kettlebell Snatch · expert, compound
- One-Arm Kettlebell Split Snatch · expert, compound
bands
- Back Flyes - With Bands · beginner, compound
- External Rotation with Band · beginner, compound
- Shoulder Press - With Bands · beginner, compound
- Band Pull Apart · beginner, isolation
- Internal Rotation with Band · beginner, isolation
- Lateral Raise - With Bands · beginner, isolation
medicine ball
- Backward Medicine Ball Throw · beginner, compound
- Medicine Ball Scoop Throw · beginner, compound
- Return Push from Stance · beginner, compound
- Standing Two-Arm Overhead Throw · beginner, compound
Other equipment
- Battling Ropes · beginner, compound
- Sled Overhead Backward Walk · beginner, compound
- Sled Reverse Flye · beginner, isolation
- Front Plate Raise · intermediate, isolation
- Log Lift · intermediate, compound
- Circus Bell · expert, compound
- Crucifix · beginner, isolation
- Kneeling Arm Drill · beginner
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · chest · forearms · glutes · hamstrings · lats · lower back · middle back · neck · quadriceps · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).