Shoulder exercises
13 exercises for the shoulders from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Barbell upright row
Shoulders
Cable rear drive
Shoulders
Dumbbell Arnold press
Shoulders
Dumbbell bent-over rear delt fly
Shoulders
Dumbbell lateral raise
Shoulders
Machine shoulder press
Shoulders
Plate front raise
Shoulders
Reverse machine fly
Shoulders
Single-arm dumbbell reverse fly
Shoulders
Barbell front raise
Shoulders
Barbell shrugs
Shoulders
Behind the back barbell shrugs
Shoulders
Cable front raises with straight bar
Shoulders
How to train your shoulders
The deltoid has three heads: front, side and rear. Overhead presses load mostly the front, lateral raises the side and bent-over flyes the rear.
The side head matters most for wide shoulders, which is why lateral raises appear in almost every program. Keep the weight moderate: shoulders are easy to hurt with momentum.
Frequently asked questions
What dumbbell weight for lateral raises?
A weight you can lift for 12-15 reps without swinging your body. Usually far lighter than for presses.
Do I need to train rear delts separately?
Yes, they barely work in presses. Rear delt flyes balance the shoulder and help posture.
Technique videos and a set log in the app
Point your iPhone camera to download