SHOULDERS

The shoulder is made up of a three headed deltoid. It starts from the clavicle and the scapula at the rear of the shoulder and extends down to the upper arm. There are two basic ways to exercise the shoulders, straight arm raises or press. The shoulder area also includes the Trapezius muscle (Traps). The trapezius muscle ties together the neck, deltoid, and latissimus muscle. The best way to exercise the traps are by shrugs.

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 Laterals
Cable Laterals
Strict Laterals
Machine Lateral Raises

Rear Deltoids

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

Trapezius

Barbell Shrugs
Dumbbell Shrugs
Upright Rows
Reverse Overhead Dumbbell Laterals