Shoulder 

Barbell Standing Military Press

Stand tall with your core braced and ribs down. Press the bar straight overhead without leaning back, keep your elbows slightly forward, and control the bar back to the starting position.

Smith Standing / Seated Military Press

Set the bar just above shoulder height and sit or stand with your core braced. Lower the bar to around chin level while keeping your elbows slightly forward. Press the bar overhead in a straight line without arching your lower back or shrugging your shoulders.

Dumbbell Shoulder Press

Sit or stand tall with your core braced and ribs down. Press the dumbbells up in a smooth arc, keeping your elbows slightly forward, and lower them under control without letting your back arch.

Dumbbell Lateral Raise

Stand tall with a slight lean forward, soft elbows, and your core braced. Lift the dumbbells out to the side until they reach shoulder height, leading with your elbows and keeping your traps relaxed.

Face Pull

Attach a rope to a high pulley and hold it with an overhand grip. Step back, brace your core, and pull the rope toward your face, leading with your elbows high and wide. Squeeze the rear delts and upper back, then return with control without letting your shoulders shrug.

Plate Raise

Hold the plate with both hands and keep your core tight. Lift the plate straight up in front of you to around shoulder height, keeping your arms slightly bent and your shoulders down. Lower with control to stay in tension.

Dumbbell Y Raise

Hinge forward slightly with a flat back and soft elbows. Lift the dumbbells up and out into a “Y” shape, keeping your thumbs pointing up and your shoulders down. Focus on raising through your upper back and rear delts, not your traps.

Dumbbell Upright Row

Stand tall and hold the dumbbells with a close grip. Pull them upward along your body by driving your elbows high and out to the sides while keeping your shoulders down. Lower slowly with control and avoid shrugging.

Barbell Rear Delt Row

Stand bent over with a flat back and hold the barbell with a wide grip. Pull the bar toward your upper chest with your elbows flared out to target the rear delts and upper back. Lower with control, keeping your torso still and tension on the rear shoulders throughout.

Incline Dumbbell Chest Press

Set the bench on a slight incline and plant your feet firmly. Lower the dumbbells to just outside your upper chest with control, keeping your shoulder blades pulled back. Press the dumbbells up in a smooth line without letting your elbows flare too wide.

Cable Rear Delt Fly (Over Bench)

Set the cables at shoulder height and lean your chest onto the bench for support. With a slight bend in your elbows, pull the handles out and back in a wide arc, focusing on squeezing your rear delts. Keep your torso still and avoid shrugging your shoulders.

Cable Rear Delt Fly (Standing)

Stand between the cables with them set at shoulder height. Grab the opposite handles and keep a slight bend in your elbows. Pull your arms out and back in a wide arc, squeezing your rear delts while keeping your shoulders down and your torso still.

Cable Overhead Raise (Straight Arm)

Sit facing the cable with your arms straight and a soft bend in your elbows. Lift the bar or rope up and overhead while keeping your shoulders down and your torso still. Lower the handles back in front of you with control, feeling your upper back and rear delts do the work.

Seated Lateral Raise

Sit tall with the dumbbells by your sides and your core braced. Lift your arms out to shoulder height with a slight bend in your elbows, keeping your shoulders down. Because you're seated, you can’t use momentum — so control the lift and lower for maximum shoulder tension.

Cable Front Raise

Stand facing away from the cable with the attachment set low behind you. Brace your core and lift the handle straight up in front of you to shoulder height, keeping a slight bend in your elbow. Lower with control and avoid using momentum or swinging your torso.

DB Rear Delt Fly (Chest Supported)

Lie face down on an incline bench with a dumbbell in each hand. With your chest supported and core braced, lift the dumbbells out to the sides until they reach shoulder height. Keep a soft bend in your elbows, squeeze the rear delts, and lower with control.

Incline Barbell Bench Press

Lie back on an incline bench with the bar positioned above your upper chest. Grip the bar slightly wider than shoulder-width, brace your core, and lower the bar toward your upper chest. Press back up until your arms are straight, keeping your elbows slightly tucked and your chest lifted throughout.

High Cable Fly

Set the pulleys above shoulder height and hold a handle in each hand. With a slight forward lean, sweep your arms downward and inward until your hands meet around chest height. Keep a soft bend in your elbows and focus on squeezing the front delts. Return with control to keep tension on the shoulders.

Cable Lateral Raise

Stand side-on to a low pulley and hold the cable or rest your forearm in a V-bar. Lift your arm out to the side until shoulder height, keeping a soft elbow bend. Lower with control to keep tension on the lateral delt.

Around the World (Plates)

Stand tall holding a plate in each hand. With straight arms and soft elbows, sweep the plates in a wide arc from your hips up and around to overhead. Control the movement and keep your core braced.