TheFitBhaskar.in | Shoulder Training

Standing Barbell Overhead Press (Military Press)

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Standing Barbell Overhead Press (Military Press) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Barbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Seated Barbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Behind-the-Neck Barbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Behind-the-Neck Barbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Smith machine

How to Perform

Set up for Smith Machine Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Behind-the-Neck Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Smith machine

How to Perform

Set up for Smith Machine Behind-the-Neck Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Push Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Barbell Push Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Dumbbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Seated Dumbbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Dumbbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Standing Dumbbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Arnold Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Arnold Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Neutral-Grip Dumbbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Neutral-Grip Dumbbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Dumbbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for One-Arm Dumbbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Exercise-Ball Dumbbell Shoulder Press

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Exercise-Ball Dumbbell Shoulder Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Dumbbell Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Barbell Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Plate Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Weight plate

How to Perform

Set up for Plate Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Cable Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Cable Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Single-Arm Cable Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Band Front Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bands

How to Perform

Set up for Band Front Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Dumbbell Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Dumbbell Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Seated Dumbbell Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Leaning One-Arm Dumbbell Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Leaning One-Arm Dumbbell Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Cable Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Low-Pulley Cable Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Low-Pulley Cable Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Machine Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Machine

How to Perform

Set up for Machine Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Band Lateral Raise

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bands

How to Perform

Set up for Band Lateral Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Bent-Over Reverse Dumbbell Fly

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Bent-Over Reverse Dumbbell Fly with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse Pec-Deck Machine

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Machine

How to Perform

Set up for Reverse Pec-Deck Machine with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Rear-Delt Fly

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Cable Rear-Delt Fly with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Face Pull

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Face Pull with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Bench Reverse Dumbbell Fly

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Incline Bench Reverse Dumbbell Fly with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Band Pull-Apart

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bands

How to Perform

Set up for Band Pull-Apart with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

TRX Rear-Delt Fly

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Suspension trainer (TRX)

How to Perform

Set up for TRX Rear-Delt Fly with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Upright Row

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Barbell

How to Perform

Set up for Barbell Upright Row with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

EZ-Bar Upright Row

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Bodyweight or listed equipment

How to Perform

Set up for EZ-Bar Upright Row with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Upright Row

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Dumbbells

How to Perform

Set up for Dumbbell Upright Row with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Upright Row

Primary Muscle: Deltoids

Secondary Muscles: Triceps, upper traps, rotator cuff

Equipment: Cable machine

How to Perform

Set up for Cable Upright Row with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the deltoids.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the deltoids.
Engages the triceps, upper traps, rotator cuff for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]