Shoulders
All three delt heads for round, healthy shoulders.
Routines
3D Delts
Press heavy, then hit side and rear delts with high-rep isolation.
- Seated Dumbbell Shoulder Press4 × 6–10
- Dumbbell Lateral Raise4 × 12–15
- Cable Lateral Raise3 × 15
- Cable Face Pull3 × 12–15
- Reverse Pec Deck3 × 15
Intermediate
Dumbbell Shoulders
A complete shoulder session with just dumbbells.
Beginner
All shoulders exercises · 15
Arnold Press
Compound · dumbbell, incline bench
Machine Shoulder Press
Compound · shoulder press machine
Pike Push-Up
Compound · bodyweight
Seated Dumbbell Shoulder Press
Compound · dumbbell, incline bench
Smith Machine Shoulder Press
Compound · smith machine, incline bench
Standing Barbell Overhead Press
Compound · barbell, squat rack
Band Lateral Raise
Isolation · resistance band
Band Pull-Apart
Isolation · resistance band
Bent-Over Dumbbell Reverse Fly
Isolation · dumbbell
Cable Face Pull
Isolation · cable
Cable Lateral Raise
Isolation · cable
Cable Upright Row
Isolation · cable
Dumbbell Front Raise
Isolation · dumbbell
Dumbbell Lateral Raise
Isolation · dumbbell
Reverse Pec Deck
Isolation · pec deck