Scap push-ups (scapula retraction push-ups or scap push-ups) are highly effective exercises often used in shoulder warm-ups and rehabilitation routines. If you have shoulder pain or are recovering from an injury, they can help you. They are among the best exercises for strengthening the upper back muscles and improving shoulder strength and mobility. It uses a small … Read more
The Cable shoulder press is a variation of the shoulder or overhead press, and it’s one of the best exercises for building shoulder size and strength. It is one of the best exercises for targeting all three deltoid muscle heads (anterior, lateral, and posterior). Even though you might not see many people use the cable machine for … Read more
The plate front raise is a must-try if you want to build your shoulder definition, improve daily functional strength, or just change up your routine. This is an isolation exercise, because it only involves one joint (the shoulder) to perform the movement. Unlike compound exercises, polyarticular exercises use several joints, such as the Arnold or … Read more
The cable rear delt pull is a very effective and functional exercise for building muscle and strength in the rear deltoids. This movement also hits the traps, rhomboids and rotator cuff muscles, such as the infraspinatus. This helps build stability and strength in the shoulder blades and makes them more injury-resistant. It is usually performed … Read more
The upright row is a compound weightlifting exercise that involves multiple joints and simultaneously engages several muscle groups. It primarily targets the deltoids (shoulders) and trapezius, while also working the biceps, forearms, and upper back. When you do an upright row, you’re basically pulling a weight up along the front of your body to about … Read more
The single-arm upright row is an upper-body exercise that predominantly targets the lateral deltoids (responsible for adding width to your shoulders). It is more shoulder-friendly than barbell upright rows. This exercise also challenges your trapezius (traps), a large muscle in the back that helps you shrug your shoulders, the rhomboids, and even the rear delt. It … Read more
The single-arm shoulder press is a solid, compound movement that works the deltoid (front and lateral delt), the triceps, and all the supporting muscles throughout the body. The single-arm dumbbell shoulder press is a unilateral exercise that increases shoulder strength, stability, and symmetry. Doing the exercise with one arm at a time will work your … Read more
One-arm cable lateral raise is a variation of the traditional lateral raise exercise that uses a cable machine instead of dumbbells. This exercise works the lateral (or “middle”) deltoid muscle in the shoulder. Cable machine exercises provide a steady and consistent amount of resistance throughout the whole range of motion. This can make the exercise more challenging … Read more
Sandbag shouldering is an excellent way to build strength. This age-old technique, reborn in modern gyms, bridges the gap between traditional weightlifting and real-world motion. Sandbag shouldering is a full-body exercise that simultaneously works strength and conditioning. The exercise targets multiple muscle groups, including the legs, back, and shoulders. It also improves core stability, grip … Read more