50 Best Shoulder Exercises for a Full Workout

The best shoulder exercises are advantageous for a number of reasons. While a fat-burning diet and abs exercises can help reveal a six-pack, that's largely for vanity. With dedicated shoulder workouts, you can forge more robust stabilizer muscles and rotator cuffs, which can ward off overuse injuries. Upper body exercises, aside from adding more size and strength to your frame, assist in everyday life.

Shaking up your go-to routine and doing dedicated shoulder workouts or adding shoulder exercises in tandem with the best back exercises, biceps exercises, and chest exercises, will yield major dividends. The overhead press and lateral raise are definitely in the top tier of muscle-building moves, but they can only do so much to build strong, functional shoulders. Your gains will stagnate if you're not introducing new challenges.

By working your muscles in different planes of motion and targeting smaller (usually underutilized) stabilizing muscles, you'll fortify your joints against injury and, let's face it, create the ultimate aesthetic, too.

What Are the Shoulder Muscles?

The shoulder is arguably the body’s most underrated power generator, controlling the movement of your arms. There’s a reason we call it "shouldering" rather than “hipping” or “kneeing” a burden. The deltoids—anterior, lateral, and posterior—draw the most attention since they bulk up nicely in the gym.

However, the four rotator cuff muscles—supraspinatus, infraspinatus, teres minor, and subscapularis—are more responsible for supporting the shoulder joint. They allow the shoulder to move. And the scapular muscles—rhomboids, trapezius, levator scapulae, and serratus anterior—reside on or around the shoulder blade and contribute to shoulder stability, like the rotator cuff.

Benefit of Shoulder Exercises

These days, people are more hunched over, and thus, appear shorter due to sedentary lifestyles and being slouched over smartphones. It's produced a population with rounded shoulders and an epidemic of torn labrums, rotator cuff tendinitis, tennis elbow, and other ailments when people try to perform everyday movements, let alone engage in athletic activity.

Many strength training exercises contribute to shoulder instability, overuse, and injury when the shoulders are not correctly aligned. That’s why any discussion of building shoulder mass must include instructions on how to stabilize the shoulders and keep them in their intended position.

Shoulder exercises produce attractive mass that fills out T-shirts nicely. But when executed with a focus on stability and improving posture, they can produce a physique that’s also resistant to injury and long-term deterioration.

Here are 50 of the best shoulder exercises—from tried-and-true Arnold presses to upright rows to push presses—that'll improve your range of motion, add size, and build strength.

Some of the shoulder exercises below require a full gym with machines. Others can be done with standard home-gym equipment such as dumbbells, barbells, suspension trainers, and exercise bands. Traveling or training outside of a gym? We've included bodyweight exercises to do at home, too.

Best Shoulder Exercise for Delts: Arnold Press

Why It Works

A move named for the bodybuilder who used his broad shoulders to win seven Mr. Olympia titles and launch an epic film career that took him to the California governor’s mansion has instant credibility. Arnold Schwarzenegger invented the Arnold press to work all three heads of the deltoids (anterior, mediolateral, posterior) in one move to produce better muscle development and strength and bring more efficiency to workouts. By taking the shoulders through all three planes of motion, the Arnold press improves shoulder stability and decreases the potential for injury.

How to Do It

1. Stand holding dumbbells in each hand at shoulder height, palms facing your chest, to start.
2. Press the dumbbells upward while simultaneously twisting your wrists so that you finish with your palms facing away from you as you lock out your elbows.
3. Reverse the motion as you lower. That's 1 rep.
4. Note: You can do this sitting or standing.

Best Shoulder Exercise for Rotator Cuffs: 90-90 External Rotation

Why It Works

Your rotator cuff is a ball-and-socket joint that lets you move your arms around—useful for everything from sports like golf and baseball to picking up your kids and carrying groceries. It also takes a beating in workouts where you’re placing a lot of weight overhead (think push presses). The 90-90 works to strengthen the joints to safeguard against injury.

How to Do It

1. Stand tall, holding a 5- to 10- pound dumbbell in each hand, to start.
2. Raise arms so dumbbells are level with head and elbows are at 90 degrees.
3. Rotating only your shoulders, keeping elbows and wrists in same positions, lower weights forward so forearms are parallel to ground and palms face up.
4. Reverse the movement to return to start. That's 1 rep.

Best Shoulder Exercise for Mass: Farmer’s Walk

Why It Works

We like a good overhead press as much as the next guy for building shoulder mass, but when it comes to the best move for size, we go for the farmer’s walk since it forces you to pull your shoulders back and down. That means you’re guaranteed to be in proper position throughout the movement, which pushes the shoulders, builds core strength, and brings you back into proper alignment after a day likely spent hunched over a screen. Ever see a farmer with hunched-over shoulders? Exactly. Work this in to dedicated shoulder workouts or as part of a full-body routine.

How to Do It

1. Brace your core, hinge at your hips, and pick up the heaviest set of dumbbells you can handle, to start.
2. Squeeze the handles hard and walk with your chest proud and shoulders back.
3. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.

Best Shoulder Dumbbell Exercise: Dumbbell Raise Complex

Why It Works

The dumbbell lateral raise alone belongs in the conversation for the best shoulder movement with dumbbells. But when we make it a three-pronged complex, we deliver a tremendous shoulder workout in one multi-movement, much like the Arnold press.

How to Do It

1. Hold dumbbells at your sides with palms facing you.
2. Raise the weights up in front of you to shoulder level with thumbs pointing up.
3. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift).
4. Complete your reps and then switch to a lighter pair of dumbbells.
5. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up.
6. Hold this position for 30 seconds. Squeeze your glutes to help support you.

Best Shoulder Exercises of All Time

Renegade Row

Why It Works

Renegade rows are among the best shoulder exercises because they target the deltoids.

How to Do It

1. Start in the top position of a pushup with your hands on dumbbells shoulder-width apart and feet positioned hip- or shoulder-width apart, to start. (The closer your feet are, the harder it is to stay balanced.)
2. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet.
3. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
4. That's 1 rep.

Pro Tip

Keep your elbow tucked as you lift in order to work the right muscles without causing strain. Think about rowing back as opposed to straight up.

Standing Dumbbell Flye

Why It Works

Standing dumbbell flyes are among the best shoulder exercises because they hit the anterior delts.

How to Do It

1. Hold a dumbbell in each hand by your sides, palms facing down, to start.
2. Without shrugging, use your upper body to swing the weights up a few inches.
3. Your arms and torso will form an upside down V-shape.
4. Think of it as a lateral raise with momentum but without full range of motion.
5. That's 1 rep.

Face Pull

Why It Works

Cable face pulls are great for shoulder workouts as they light up the rear deltoids; the traps, rhomboids, and rotator cuffs also kick in to stabilize.

How to Do It

1. Attach a rope handle to the top pulley of a cable station, to start.
2. Grasp an end in each hand with palms facing each other.
3. Step back to place tension on the cable.
4. Squeeze shoulder blades together and row the rope toward your face, leading the pull with your elbows.
5. Hold the contraction for 1 second, then reverse.
6. That's 1 rep.

High Pull

Why It Works

High pulls are one of the best shoulder exercises since it mimics the deadlift and upright row, hitting the rhomboids, delts, lats, and traps.

How to Do It

1. Grasp the bar with hands about double shoulder-width apart, to start.
2. Hinge at hips and engage core and glutes to bring the bar in front of thighs.
3. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
4. Lower with control to the hang position.
5. That's 1 rep.

Seated Dumbbell Clean

Why It Works

Seated dumbbell cleans are a top choice for shoulder workouts as it forces you to work only the upper body, strengthening the joints and adding mass.

How to Do It

1. Hold a dumbbell in each hand, palms facing in, and sit on the edge of a flat bench, to start.
2. Keeping your lower back flat, lean forward.
3. Explosively straighten your body and shrug the weights so your arms rise.
4. Allow the momentum to flip your wrists so you catch the weights at shoulder level.
5. Lower back to the start position.
6. That's 1 rep.

Pro Tip

Use a lighter pair of dumbbells as this variation takes away any assistance your legs provide.

Trap Raise

Why It Works

Trap raises are a great prehab move to add to your shoulder workout, benefitting the lower trapezius, upper trapezius, levator scapulae, and anterior deltoid.

How to Do It

1. Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing each other, to start.
2. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.
3. Look down to keep your neck neutral.
4. Lower the weights with control to the start position.
5. That's 1 rep.

Clean and Press

Why It Works

Barbell clean and press is among the best shoulder exercises as the deltoids are the main mover during the press.

How to Do It

1. Stand with feet shoulder-width apart.
2. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder-width apart.
3. Extend your hips to lift the bar off the floor.
4. When it gets past your knees, jump and shrug the bar so momentum raises it and you catch it at shoulder level.
5. Brace your abs and stand tall, then press the bar straight overhead.
6. Reverse the movement to return to the start position.
7. That's 1 rep.

Snatch-Grip High Pull

Why It Works

Snatch grip high pull is a great move for shoulder workouts as it adds mass, power, and strength to the upper body.

How to Do It

1. Set up as you did for the clean and press, but grasp the bar with hands double shoulder width.
2. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor.
3. Try to push your chest out as you lift the bar and contract your upper back completely.
4. Lower to the hang position.
5. That's 1 rep.

Band Lateral Raise

Why It Works

Band lateral raises are an excellent warmup exercise to activate the lateral deltoids.

How to Do It

1. Step on the free end of each band with the opposite foot so the bands form an X in front of your body.
2. Engage your lats to raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor, palms facing the floor.
3. Slowly return to the start position.
4. That's 1 rep.

Band Front Raise

Why It Works

Incorporated as rehab or prehab, banded front raises strengthen the anterior deltoids (aka the front of your shoulders).

How to Do It

1. Stand on bands and hold the opposite ends.
2. Raise your arms in front of your body to shoulder height.
3. Lower with control, fighting the resistance.
4. That's 1 rep.

Band Bentover Lateral Raise

Why It Works

Banded bentover lateral raises work the lateral deltoids and upper back, effectively broadening your upper body.

How to Do It

1. Stand on the end of one band with your right foot and hold it with your left hand.
2. Do the opposite with another band so that the bands cross each other.
3. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position.
4. Squeeze your shoulder blades together and raise your arms out to your sides.
5. Lower with control, fighting resistance.
6. That's 1 rep.

Band W Raise

Why It Works

Banded W raises are an accessory exercise to strengthen the rotator cuffs and external rotator muscles in the shoulders.

How to Do It

1. Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand.
2. Stand back to put tension on the bands.
3. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape.
4. Hold for two seconds.
5. Fight resistance to return to the start position.
6. That's 1 rep.

Single-Arm Cable Row

Why It Works

Single-arm cable rows isolate the pulling pattern to hit your lats, traps, rhomboids, and rear deltoids.

How to Do It

1. Stand facing the pulley, holding the D-handle in left hand, palm facing down, and step back until cable is taut.
2. Sink back into your butt and keep your chest high, right hand on right hip.
3. Retract your shoulder blades and draw your elbow straight back.
4. As you pull, rotate your palm toward your body, so it’s next to the rib cage.
5. Reverse the movement with control, fighting resistance.
6. That's 1 rep.

Suspension Trainer Y-Raise

Why It Works

A shoulder workout should strengthen the shoulders, boosting stability and mobility in the joints. Y-raises do just that.

How to Do It

1. Grasp the handles and stand with feet about shoulder-width apart.
2. Lean back 45 to 60 degrees, so your body is supported by the suspension trainer. Brace your abs.
3. Raise your arms up and out into a Y-shape with palms facing forward.
4. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement.
5. Your weight will shift from the back foot to the front foot.
6. Reverse the movement with control, fighting resistance.
7. That's 1 rep.

Suspension Trainer Rear-Delt Raise

Why It Works

Build size, strength, and definition in the shoulders with TRX rear-delt flyes.

How to Do It

1. Shorten the length of the handles, but stand as you did for the Y raise.
2. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together.
3. Allow a little bend in your elbows.
4. Reverse the movement with control, fighting resistance.
5. That's 1 rep.

Dive Bomber Pushup

Why It Works

By adding dive bomber pushups to shoulder workouts, you hit the anterior deltoids and build scapular stabilization.

How to Do It

1. Get into pushup position.
2. Push your hands into the floor to drive your weight back so your hips rise into the air.
3. Your back should be straight and your head behind your hands.
4. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
5. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
6. That’s 1 rep.

Pike Press

Why It Works

Test your anterior deltoids with pike pushups, which overload the shoulders.

How to Do It

1. Get into pushup position and push your hips back so your torso is nearly vertical.
2. Your hands, arms, and head should be in a straight line.
3. Lower your body until your head nearly touches the floor between your hands, then press back up.
4. That’s 1 rep.

Dip

Why It Works

While triceps are the major movers in dips, your front deltoids and a bit of the lateral delts will be activated.

How to Do It

1. Rest the palms of your hands on a bench or chair and, if available, place your heels on another elevated object in front of you so your legs are suspended.
2. Lower your body until your upper arms are parallel to the floor.
3. Engage your triceps to push against the bench and extend arms.
4. That’s 1 rep.

Lateral Plank Walk

Why It Works

During lateral plank walks, your shoulders fight to stabilize your body as you move one arm at a time.

How to Do It

1. Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide.
2. Now bring the right hand out and walk your left foot into a normal pushup footing.
3. That’s 1 rep.
4. Continue “walking” for 10 shuffles, then walk in the opposite direction to get back to the starting position.
5. Keep your core braced and hips level at all times.

Dumbbell Neutral Grip Overhead Press

Why It Works

Dumbbell overhead presses are a staple in shoulder workouts as they work the delts in your shoulders—particularly the medial and anterior deltoids, increasing your shoulder mobility and size

How to Do It

1. Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward.
2. Brace your core and press the weights straight overhead.
3. Hold for a second, then return to the start position with control.
4. That’s 1 rep.

Snatch-Grip Low Pull

Why It Works

Snatch-grip low pull positions the elbows out more to work the shoulders.

How to Do It

1. Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly.
2. Don't continue to lift the bar up to chest level.
3. Return the barbell to the hang position.
4. That’s 1 rep.

Snatch-Grip Shrug Pull

Why It Works

The snatch shrug puts a heavy emphasis on the traps, but also targets the shoulders.

How to Do It

1. This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
2. Return the barbell to the hang position.
3. That’s 1 rep.

Rack Deadlift

Why It Works

While a rack deadlift will hit your shoulders and delts, it's a compound movement that lights up your whole body.

How to Do It

1. Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees.
2. Stand with feet hip-width apart and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees.
3. Pull the bar into your body tightly, then extend your hips to stand.
4. Lower the bar with control.
5. That's 1 rep.

Dumbbell Deadlift/Shrug Combo

Why It Works

This powerful compound movement works the traps, as well as the shoulders and upper body.

How to Do It

1. Hold dumbbells at your sides and stand with feet shoulder width.
2. Bend your hips back to squat down until the weights are knee level.
3. Now explode upward and shrug hard at the top.
4. That’s 1 rep.
5. Reset your feet before beginning the next rep.

Bottoms-Up Kettlebell Press

Why It Works

This press variation works shoulder stability, minimizing the risk of injury.

How to Do It

1. Stand tall with feet shoulder-width apart, gripping a kettlebell in one hand at your shoulder.
2. Grasp the kettlebell’s handle, positioning the kettlebell upside down, so the bell is pointing toward the ceiling.
3. Keeping your wrist perfectly straight and the kettlebell steady, press your arm straight up, extending your elbow.
4. Carefully bend your elbow and lower the kettlebell back to shoulder height.
5. That’s 1 rep.

Incline Bench Press

Why It Works

The incline bench press is a staple in upper workouts, as your shoulders stabilize the weight overhead.

How to Do It

1. Set an adjustable bench to a 30- to 45-degree angle and lie back on it.
2. Grasp the bar just outside shoulder-width apart, arch your back, and pull it off the rack.
3. Lower the bar to the upper part of your chest, then drive your feet into the floor as you press it back up.
4. That’s 1 rep.

Machine Shoulder Press

Why It Works

The machine shoulder press is a great addition to full-gym shoulder workouts, as the deltoids—the anterior deltoids, in particular—are isolated.

How to Do It

1. Adjust the seat of a shoulder press machine so the handles are at shoulder level.
2. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other.
3. Otherwise, grasp them with palms facing forward as normal.
4. Make sure your elbows track in a normal pressing path as you press the handles overhead.
5. Lower to the start position with control.
6. That’s 1 rep.

Bentover Reverse Flye

Why It Works

Your posterior delts get a lot of attention in this back and shoulder exercise.

How to Do It

1. Set up as you did for the neutral-grip row but with lighter dumbbells.
2. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second.
3. Return to the start position with control.
4. That’s 1 rep.

Waiter’s Walk

Why It Works

The waiter's walk challenges the deltoids, as well as your core, to stabilize the weight as you walk.

How to Do It

1. Grab a dumbbell or kettlebell in one hand and hold it either overhead or with your elbow bent so it's near your face.
2. Keep your shoulder blades pulled down and back, and your wrist straight.
3. Fire your glutes as you walk 10 yards out and 10 yards back.
4. That’s 1 rep.
5. Switch hands and repeat.

Upright Row

Why It Works

Upright rows are a great addition to shoulder workouts, as it targets the lateral and anterior delts.

How to Do It

1. Hold the bar with hands slightly farther outside shoulder width than for the overhead press.
2. Squeeze your shoulder blades together and pull the bar to chest height.
3. Your elbows should be bent 90 degrees in the top position and your upper arms should be horizontal.
4. Return to the start position with control.
5. That’s 1 rep.

Feet-Elevated Pushup

Why It Works

The downward angle of this pushup variation puts a greater emphasis on your shoulders and chest.

How to Do It

1. Assume a pushup position with your feet on a stair, bench, or Swiss ball.
2. Lower while inhaling until your chest nearly touches the floor.
3. Exhale as you push back up.
4. You can also place your hands on top of the medicine ball.
5. Keeping core tight and neck neutral, lower chest toward ball as far as possible, or until elbows reach 90 degrees.
6. Press through the ball to extend arms.
7. That’s 1 rep.

Suspension Trainer Knee Tuck

Why It Works

Because you're suspended, your shoulders work overtime to maintain balance as you tuck your knees to your chest.

How to Do It

1. Start in pushup position with hands beneath shoulders and each foot inside a suspension trainer strap so the straps hang vertically.
2. While keeping your shoulders stable, pull your knees toward your chest.
3. Move slow and controlled back to the start position.
4. That’s 1 rep.

T Pushup

Why It Works

The T pushup hits your anterior deltoids and increases mobility through your T-spine and shoulders, making it an precursor to heavy lifting.

How to Do It

1. Start in pushup position, arms straight, with hands on light dumbbells (or start without weights, as shown).
2. Lower yourself and as you push back up, lift your left arm and rotate to the left until your left arm is straight up and your right side faces the floor.
3. Your body should look like a “T” on its side.
4. Return to starting position and repeat on the other side.
5. That’s 1 rep.

Dumbbell Incline Row

Why It Works

While they primarily hit your back and traps, the position of an incline row also targets the rear delts.

How to Do It

1. Straddle the seat of an incline bench and lie chest down, holding a dumbbell in each hand with palms facing in, both feet on the floor.
2. Retract your shoulder blades and row both dumbbells parallel to your hips.
3. Lower back to the start position with control.
4. That’s 1 rep.

Offset Single-Arm Chest Press

Why It Works

By offsetting your shoulder off the bench, you force it to stabilize and enter a greater range of motion.

How to Do It

1. Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench.
2. Hold a dumbbell in your right hand and either extend your opposite arm or hold on to the bench just above your head. Lower the weight until your elbow is in line with your shoulder, then press it up until your arm is fully extended.
3. Lower with control to the start position.
4. That’s 1 rep.

Angled Press

Why It Works

The 45-degree angle of your body puts a greater emphasis on your shoulders to keep the weights balanced as you press overhead.

How to Do It

1. Grasp a light dumbbell or kettlebell with both hands and, keeping your lower back arched, bend your hips back until your torso makes a 45-degree angle.
2. Hold the weight at shoulder level as you would to do a normal overhead press, then press it at that angle.
3. Hold the position for a moment, then bend your arms to return to the start position.
4. That’s 1 rep.

Inverted Row

Why It Works

Inverted rows are a great exercise for dedicated shoulder workouts, as it largely hits the latissimus dorsi, trapezius, and rear deltoids.

How to Do It

1. Set a barbell in a rack at waist level. Slide under the bar and grab it overhand.
2. Your body should be in a straight line from neck to ankles.
3. Hang with your arms straight and only your heels touching the floor.
4. Pull your chest to the bar, then return to start position.
5. That’s 1 rep.

Barbell Overhead Press

Why It Works

Barbell overhead presses put a huge strain on the shoulders to move the weight up over the body.

How to Do It

1. Set the bar up in a squat rack or cage, and grasp it just outside shoulder width.
2. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor.
3. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
4. Lower the barbell to your collarbone with control.
5. That’s 1 rep

Single-Arm Cable Front Raise

Why It Works

Single-arm cable front raises are a great exercise to challenge your anterior delts and stabilizer muscles of the shoulder.

How to Do It

1. Face away from the pulley, with D-handle in left hand, fist close to your body and down, right hand 2 on right hip.
2. With soft knees and a tight core, keeping arm fully extended, raise left arm until the fist is in line with the shoulder.
3. Hold for 1 second, then lower with control.
4. That’s 1 rep
5. Complete all reps on the right side, then switch to left.

Suspension Trainer Pike Pushup

Why It Works

Suspension trainer pike pushups are a terrific shoulder workout in and of itself, increasing time under tension.

How to Do It

1. Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them).
2. Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor.
3. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up.
4. Now bend your hips and raise them into the air until your torso is vertical.
5. Straighten your body again.
6. That’s 1 rep

Pullup

Why It Works

Pullups primarily hit your back muscles—the lats, rhomboids, and traps—but your side and rear delts kick in to stabilize.

How to Do It

1. Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum.
2. Finish by pulling up with your arms.
3. That’s 1 rep.

Cross-Body Landmine Row

Why It Works

Cross-body landmine rows are an excellent way to get out of a shoulder workout rut, hitting your lats, rhomboids, traps, rear delts, and core.

How to Do It

1. Stand with landmine on left, feet slightly staggered, right leg forward.
2. Grab the barbell in left hand, hinge your torso forward, and extend both arms down to start.
3. Keeping right fingertips pointed to floor, row left arm so elbow points to back wall.
4. Return to the start position with control.
5. That’s 1 rep

Seated Single-Arm Press

Why It Works

Seated single-arm press isolates the shoulder, forging strength gains.

How to Do It

1. Sit on a bench, feet on floor, a heavy dumbbell in left hand, holding it at shoulder level to start.
2. Press dumbbell overhead, then return to start with control.
3. That’s 1 rep.
4. Do all reps on left side, then switch sides.

Suspension Trainer Row

Why It Works

Work your deltoids with the suspension trainer row, which is easy to make easier or harder depending on how close you are to the anchor point.

How to Do It

1. Attach a suspension system trainer to a pullup bar.
2. Grab the handles so you’re looking up at the pullup bar.
3. Walk out until you can extend your arms without hitting the floor.
4. Hang from the straps so that your body forms a straight line.
5. Pull yourself up until the handles reach the sides of your chest.
6. Lower with control to the start, maintaining tension.
7. That’s 1 rep.

Inchworm

Why It Works

Inchworms are an excellent addition to a warmup wherein you can wake up and mobilize your shoulders.

How to Do It

1. Stand with legs straight and hands on the floor.
2. Walk your hands out.
3. Keeping legs as straight as possible, walk your feet back to your hands using short steps from your ankles.
4. That’s 1 rep.

Incline Bench-Supported Y Raise

Why It Works

Incline bench-supported Y raises promote shoulder strength and stability.

How to Do It

1. Straddle a bench set to a 45-degree incline, a light (3 to 10 pounds) dumbbell in each hand.
2. Raise arms up and out to form the letter Y.
3. Hold this position for 5 to 8 seconds.
4. That’s 1 rep.

Why You Should Trust Me

Pete Williams is a NASM-certified personal trainer who, for more than 20 years, has written about training and performance for Men’s Journal, Men’s Health, Men’s Fitness, and other publications. He’s the author or co-author of a dozen fitness books, including Mark Verstegen’s five-book Core Performance series.