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.