Strength Conditioning - Weight Training Chart
 
Shoulders
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Bent Over Flyes Shoulders Free Weights
Open Chain
Isolated
Push
Stimulates growth in your rear delts. While sitting, bend over and hold the dumbells straight down. Then raise them up to your sides with out bending your elbows, then lower. Dumbell
Bent Over Lateral Raise Shoulders Machine
Open Chain
Isolated
Push
Works the rear delts and back muscles. Similar to the Lateral Raise, you do this procedure by bending over. Machine
Cable Raise Shoulders Machine
Open Chain
Isolated
Push
Gives your front and medial delts separation and detail. While standing sideways to the cable Machine , Pull it to your side with a straight arm. Cable
Dumbell Press Shoulders Free Weights
Open Chain
Compound
Push
Works your front delts. Similar to a bench press, you do this exercise with dumbells. Dumbell
Dumbell Shrugs Shoulders Free Weights
Open Chain
Isolated
Pull
Works on the shoulder muscles. Similar to normal shrugs, you use a dumbell for this exercise instead of a barbell. Dumbell
External Rotation Shoulders Machine
Open Chain
Isolated
Push
Develops the external rotators Stand straight up with your arm bent 90 degrees, elbow by your waste, hold Pull ey neutral (like your shaking a hand), starting position at stomach, keep elbow in (use as a pivot) and externally rotate arm (humerus) by slowly moving hand (while gripping Pull ey) away from stomach to most lateral point. Machine
Front Raise Shoulders Machine
Open Chain
Isolated
Push
Isolates the front delts. Hold dumbell's in front of your thighs with your palms in a neutral position, raise your arms in front of your body with out bending your elbows, then lower the weights. Dumbell
Lateral Raise Shoulders Free Weights
Open Chain
Isolated
Push
Isolates you medial delts. Holding dumbells in front of your thighs with the top of each dumbell pointed away from you, lift your arms up by your sides with out bending your arms, then lower your arms Dumbell
Lying Side Flye Shoulders Free Weights
Open Chain
Isolated
Push
Focuses on the shoulder muscles. Same procedure as Flat Flye but laying on your side. Dumbell
Machine Press Shoulders Machine
Open Chain
Compound
Push
Works all three heads of the deltoid. Similar to the Machine bench press. Machine
One Arm Cable Side Laterals Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to a Lateral Raise, you use a cable Machine to do this exercise. Machine
Overhead Press Shoulders Free Weights
Open Chain
Compound
Push
Works all three heads of the deltoid. While holding a barbell on your shoulders in front of your neck, press it upward and then slowly lower down again. Barbell
Reverse Pec Deck Flyes Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to Peck Deck Flyes, but you Push from your chest to your sides. Machine
Seated Dumbell Press Shoulders Free Weights
Open Chain
Compound
Push
Works your front delts. While sitting on a bench, keep each arm bent at side at a 90 degree angle (holding dumbell in each hand pronated). Push your arms straight up until fully extending. Never allow your arm angle to be below 90 degrees at any stage of movement. Dumbell
Seated Military Press Shoulders Machine
Open Chain
Compound
Push
Works the shoulder muscles. While sitting at a horizontal bench press Machine , Push your arms straight out and slowly return them towards yourself. Machine
Seated Side Lateral Raise Shoulders Machine
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to the Lateral Raise, you do this exercise while sitting down. Machine
Shoulder Rotation Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. With a dumbell and your arm straight down, rotate your shoulder in a circular motion. Dumbell
Upright Row Shoulders

Free Weights
Open Chain
Compound
Pull

Develops the point where your shoulders meet your traps. ** While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. Dumbell
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