EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

119 exercises

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ShouldersBeginner
Resistance Band Reverse Fly
- Rear Delts
Resistance BandSets × reps: 3 × 15–20
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ShouldersBeginner

Resistance Band Shoulder Press

Front Delts
Side Delts

Resistance BandSets × reps: 3 × 12–20

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ShouldersBeginner

Resistance Band Upright Row

Side Delts
Traps

Resistance BandSets × reps: 3 × 12–20

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ShouldersBeginner

Reverse Pec Deck

Rear Delts

MachineSets × reps: 3–4 × 12–20

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ShouldersIntermediate

Seated Barbell Overhead Press

Front Delts
Side Delts

BarbellSets × reps: 3–4 × 6–10

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ShouldersIntermediate

Seated Bent-Over Dumbbell Rear Delt Fly

Rear Delts

DumbbellSets × reps: 3–4 × 12–20

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ShouldersIntermediate

Seated Bradford Press

Front Delts
Side Delts

BarbellSets × reps: 3 × 8–12

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ShouldersBeginner

Seated Cable Shoulder Press

Front Delts
Side Delts

CableSets × reps: 3–4 × 10–15

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ShouldersBeginner

Seated Dumbbell Lateral Raise

Side Delts

DumbbellSets × reps: 3–4 × 10–20

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ShouldersBeginner

Seated Dumbbell Shoulder Press

Front Delts
Side Delts

DumbbellSets × reps: 3–4 × 8–12

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ShouldersIntermediate

Seated Kettlebell Press

Front Delts
Side Delts

KettlebellSets × reps: 3 × 6–10 per side

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ShouldersBeginner

Side-Lying Dumbbell External Rotation

Rotator Cuff

DumbbellSets × reps: 2–3 × 12–20

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ShouldersBeginner

Side-Lying Incline Lateral Raise

Side Delts

DumbbellSets × reps: 3 × 12–15 per side

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ShouldersBeginner

Single Dumbbell Front Raise

Front Delts

DumbbellSets × reps: 3 × 10–15

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ShouldersIntermediate

Single-Arm Chest-Supported Dumbbell Rear Delt Fly

Rear Delts

DumbbellSets × reps: 3 × 12–15 per side

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ShouldersBeginner

Single-Arm Dumbbell Shoulder Press

Front Delts
Side Delts

DumbbellSets × reps: 3 × 8–12 per side

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ShouldersIntermediate

Single-Arm Dumbbell Upright Row

Side Delts
Traps

DumbbellSets × reps: 3 × 10–12 per side

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ShouldersIntermediate

Single-Arm Kettlebell Press

Front Delts
Side Delts

KettlebellSets × reps: 3–5 × 5–8 per side

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ShouldersIntermediate

Single-Arm Linear Jammer

Front Delts
Triceps

Barbell · LandmineSets × reps: 3–4 × 5–6 per side

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ShouldersBeginner

Sled Overhead Backward Walk

Front Delts
Side Delts

SledSets × reps: 3–4 × 20–30 m

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ShouldersBeginner

Sled Reverse Fly

Rear Delts

SledSets × reps: 3 × 12–15

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ShouldersBeginner

Smith Machine Incline Shoulder Raise

Serratus Anterior
Front Delts

Smith MachineSets × reps: 2–3 × 12–15

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ShouldersBeginner

Smith Machine Shoulder Press

Front Delts
Side Delts

Smith MachineSets × reps: 3–4 × 6–12

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ShouldersBeginner

Smith Machine Single-Arm Upright Row

Side Delts

Smith MachineSets × reps: 3 × 10–12 per side