Exercise Library
143 exercises for Shoulders
Intermediateband front lateral raise
Intermediateband front raise
Intermediateband reverse fly
Intermediateband shoulder press
Intermediateband standing rear delt row
Intermediateband twisting overhead press
Intermediateband y-raise
Intermediatebarbell front raise
Advancedbarbell one arm snatch
Intermediatebarbell rear delt raise
Intermediatebarbell rear delt row
Novicebarbell seated behind head military press
Novicebarbell seated bradford rocky press
Novicebarbell seated overhead press
Intermediatebarbell skier
Intermediatebarbell standing bradford press
Intermediatebarbell standing close grip military press
Intermediatebarbell standing front raise over head
barbell standing wide military press
Intermediatebarbell thruster
Intermediatebarbell upright row
Intermediatebarbell upright row v. 2
Intermediatebarbell upright row v. 3
Intermediatebarbell wide-grip upright row
Intermediatebattling ropes
Beginnercable alternate shoulder press
Beginnercable cross-over revers fly
Beginnercable forward raise
Beginnercable front raise
Beginnercable front shoulder raise
Beginnercable kneeling rear delt row (with rope) (male)
Beginnercable lateral raise
Beginnercable one arm lateral raise
Beginnercable rear delt row (stirrups)
cable rear delt row (with rope)
Novicecable seated rear lateral raise
Novicecable seated shoulder internal rotation
Beginnercable shoulder press
Beginnercable standing cross-over high reverse fly
Beginnercable standing rear delt row (with rope)
Beginnercable standing shoulder external rotation
Beginnercable supine reverse fly
Beginnercable upright row
Intermediatedumbbell alternate side press
Intermediatedumbbell arnold press
Intermediatedumbbell arnold press v. 2
Novicedumbbell bench seated press
Intermediatedumbbell cuban press
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Articles
Training guides
Programming
How to Pick Your First Training Split
Full body, upper/lower or push/pull/legs — the split that fits the days you can actually train.
6 min readFundamentals
Sets, Reps and Progressive Overload
What to add each week so the work keeps getting harder without getting reckless.
7 min readRecovery
Warming Up Without Wasting Time
A five minute general warm-up plus ramp-up sets covers almost every session.
4 min read