SHOULDERS

The shoulder is made up of the three-headed deltoid muscle. It originates from the clavicle and the scapula at the back of the shoulder and extends down to the upper arm. There are two primary ways to train the shoulders: straight-arm raises and pressing movements.

The shoulder area also includes the trapezius muscle (traps), which connects the neck, deltoids, and latissimus muscles. The most effective way to train the traps is through shrugging movements.

Front Deltoids

Machine Presses
Dumbbell Presses
Arnold Presses
Barbell Press Behind the Neck
Machine Cable Shoulder Presses
Front Dumbbell Raises
Front Barbell Presses
Upright Rows
Incline Barbell Presses
Incline Dumbbell Presses
Incline Dumbbell Flys
Clean and Press
Push Press

Side Deltoids

Dumbbell Lateral Raises
Cable Lateral Raises
Strict Lateral Raises
Machine Lateral Raises

Rear Deltoids

Bent-Over Lateral Raises
Bent-Over Cable Lateral Raises
Bent-Over Barbell Rows
Seated Cable Rear Laterals
Face-Down Incline Bench Lateral Raises
Lying-On-Side Lateral Raises
Reverse Lateral Raises
Reverse Fly Machine
One-Arm Cross Cable Laterals

Trapezius (Traps)

Barbell Shrugs
Dumbbell Shrugs
Upright Rows
Reverse Overhead Dumbbell Laterals