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 exercisesDumbbell Drag Bicep Curl
Dumbbell Front Raise
Dumbbell Front Raise
Dumbbell Front Raise
Dumbbell Full Swing
Dumbbell Incline One Arm Lateral Raise
Dumbbell Incline Rear Fly
Dumbbell Incline Rear Lateral Raise
Dumbbell Incline Y-Raise
Dumbbell Iron Cross
Dumbbell Iron Cross
Dumbbell Kneeling Hold to Stand
Dumbbell Lateral Raise
Dumbbell Lateral to Front Raise
Dumbbell Lying One Arm Deltoid Rear
Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Lying on Floor Rear Delt Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell One Arm Bent over Row
Dumbbell One Arm Front Raise
Dumbbell One Arm Lateral Raise
Dumbbell One Arm Lateral Raise
Dumbbell One Arm Shoulder Press
Dumbbell One Arm Snatch
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