Shoulders

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Anterior Deltoid

Barbell Behind Neck Press Front Raise Incline Military Press Seated Shoulder Press Cable Cable Bar Behind Neck Press Military Press Shoulder Press Front Raise Alternating Seated One Arm Shoulder Press New! Seated Twisting Overhead Press Dumbbell Arnold Press Front Raise Alternating Incline Shoulder Press One Arm Lever (plate loaded) Behind Neck Press Barbell Machine Military Press Reclined Shoulder Press Shoulder Press Barbell Machine One Arm Lever (selectorized) Front Raise Reclined Shoulder Press Parallel Grip Shoulder Press Parallel Grip Alternating Sled Shoulder Press Parallel Grip Smith Behind Neck Press Shoulder Press

Body Weight Handstand Shoulder Press Pike Press Decline Stretch Doorway Seated PNF Wall Also see Biceps exercises for similar stretches.

Lateral Deltoid

Barbell Upright Row Cable Lateral Raise One Arm with close pulleys Seated Upright Row Stirrups One Arm Dumbbell Incline Lateral Raise Lateral Raise One Arm Lying Lateral Raise Raise Upright Row One Arm Lever (plate loaded) Barbell Machine Upright Row Lateral Raise Kneeling New! Lever (selectorized) Lateral Raise Extended Arm other machine Smith Upright Row

Stretch Fixed Bar Side Deltoid For body weight exercise, see Angled Side Bridge.

Posterior Deltoid

Barbell Rear Delt Raise Rear Delt Row Lying Rear Delt Row Cable Reverse Fly Seated One Arm Supine Rear Delt Row One Arm Stirrups Seated Standing Rear Lateral Raise One Arm Seated Standing Cross Row One Arm Dumbbell Lying Rear Delt Raise Lying Rear Delt Row Lying Rear Lateral Raise One Arm Rear Lateral Raise Rear Delt Row Seated Rear Lateral Raise Lever (plate loaded) Incline Rear Delt Row Lying Rear Lateral Raise Rear Delt Raise Seated Rear Delt Row Seated Rear Lateral Raise T-Bar Rear Delt Row Lever (selectorized) Lying Rear Lateral Raise Rear Lateral Raise on Lateral Raise Machine on Extended Arm Kneeling Lateral Raise Machine New! Seated Rear Delt Row Seated Reverse Fly gripless on pec deck overhand grip pronated grip Smith Rear Delt Row See General Back for more basic exercises.

Body Weight Inverted Row high bar on hips Stretch Fixed Bar Rear Deltoid

Supraspinatus

Cable Front Lateral Raise Seated Dumbbell Front Lateral Raise See Lateral Deltoids for more exercises, particularly: Dumbbell Lying Lateral Raise Also see Dumbbell Lying One Arm Rear Lateral Raise.

See Lateral Deltoids for stretches.

See Back for exercises for Upper Trapezius and Infraspinatus