16 Shoulder Exercises

Reverse Dumbbell Flies


Primary Muscle(s): Rear Deltoids

  • Grab two dumbbells and bend over so that your torso is at a 45º angle. Keep your back straight.
  • Squeeze your shoulder blades together and powerfully raise both arms directly out to the side. They should stay in-line with your chest.
  • Hold the contraction for .5 seconds at the top and slowly return down to the bottom.

Tip: Hold the contraction at the top for 2-3 seconds to burn out your rear delts.

Dumbbell Shrugs


Primary Muscle(s): Traps

  • Stand tall with 2 dumbbells at your side.
  • Tighten your core, draw back your shoulders, and powerfully shrug up into your neck.
  • SQUEEZE the contraction for 2s and slowly lower all the way down.

Tip: Exaggerate the squeeze at the top of each rep and hold the final rep for as long as possible.

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