Shoulders exercises
Shoulders in this atlas are the three deltoid heads. The anterior head flexes and internally rotates the arm, the lateral head abducts it, and the posterior head extends and externally rotates — the head that rows and reverse-flyes actually train. Overhead presses load the front and side; raises isolate a head; face pulls and rear-delt rows restore the back of the shoulder that bench work ignores. Because the glenohumeral joint is shallow, the catalog keeps rotator-cuff-heavy machines next to simple dumbbell laterals so you can filter by equipment you own. A shoulder hub is not a “boulder shoulder” plan. It is every published movement whose target is a deltoid, with synergists listed so you can see when a press is also a triceps exercise.
224 published exercisesArnold Press
Band Behind Neck Shoulder Press
Band bent-over rear lateral raise
Band bent-over rear lateral raise
Band face pull
Band front lateral raise
Band front lateral raise
Band front raise
Band Lateral Raise
Band rear delt row
Band reverse fly
Band Single Arm Shoulder Press
Band standing rear delt row
Band standing rear delt row
Band Upright Row
Band Y-raise
Barbell Clean and Press
Barbell Drag Curl
Barbell Front Raise
Barbell Front Raise
Barbell Incline Lying Rear Delt Raise
Barbell Rear Delt Raise
Barbell Rear Delt Raise
Barbell Rear Delt Row
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