Shoulders

A standing barbell press that builds overall shoulder strength and stability.

• Stand with feet hip-width apart and barbell at shoulder height.
• Grip the bar with hands just outside shoulder-width.
• Brace your core and squeeze your glutes.
• Press the barbell overhead to full arm extension.
• Lower the bar slowly back to shoulders.

A shoulder isolation exercise where you lift dumbbells out to the sides to target the lateral delts.

• Stand tall with a dumbbell in each hand at your sides, palms facing in.
• Set your shoulders down and brace your midsection.
• Raise both arms out to the sides until your hands reach about shoulder height, keeping a soft bend in your elbows.
• Pause briefly at the top without shrugging your shoulders.
• Lower the dumbbells back to your sides with control.

A cable rowing variation with a rope that targets the rear delts by pulling the elbows out and back.

• Attach a rope to a low cable pulley and stand facing the machine.
• Grab the rope with both hands, step back to create tension, and set your feet about hip-width apart.
• Soften your knees and hinge forward slightly with a flat back and arms extended in front of you.
• Lead with your elbows and row the rope up toward your upper chest while letting the rope ends separate.
• Pause briefly as your elbows travel out and back and your shoulder blades squeeze together.
• Lower the rope under control until your arms are extended again without rounding your shoulders.

An isolation exercise where you hold dumbbells at your sides and lift your shoulders up to train the trapezius muscles.

• Stand tall with a dumbbell in each hand at your sides and your feet about hip-width apart.
• Let your arms hang straight with your palms facing your body.
• Lift your shoulders straight up toward your ears without bending your elbows.
• Pause briefly at the top while keeping your torso still.
• Lower your shoulders back down under control to the start position and repeat.