Arnold Press Dumbbell
Sit on a bench, start with the dumbbells in front of you, and rotate them forward as you press up. Targets the front and side shoulder muscles (deltoids).
Lateral Raises Dumbbell
Hold the dumbbells by your sides and raise them laterally until your arms are parallel to the ground. Targets the side shoulder muscles (deltoids).
Face Pulls
Use a rope on a cable machine and pull towards your face while keeping your elbows pointed outward. Targets the rear shoulder muscles and rhomboids.
Seated Reverse Fly Machine
Sit on the machine facing forward and open your arms backward. Targets the upper back muscles (rhomboids and rear deltoids).
Half Kneeling Military Press
Kneel on one knee and hold dumbbells at shoulder height, then press them up until your arms are straight. Targets the front and side shoulder muscles.
Barbell Upright Row Standing
Hold the bar with an overhand grip and pull it towards your chin while lifting your elbows up. Targets the upper shoulder muscles (deltoids) and trapezius.