Gym Shoulder Exercises

You'll find below a list of shoulder exercises that can be achieved using the type of fitness equipment you'll usually find in professional gyms, although these can also be found in home gyms.

  1. Upright Row on Low Pulley
  2. Military Press
  3. Lateral Deltoid Raise
  4. Lateral Deltoid Raise on Low Pulley
  5. Rear Deltoid Row on Low Pulley (Seated)

Upright Row on Low Pulley

Upright Row on Low Pulley
  • The Upright Row uses a cable system that has a pulley lying low in the floor.

  • As with the dumbbell and barbell versions the idea is to raise the bar (or handles) up straight by bending your elbows.

Military Press

Military Press
  • The Military Press is great at targeting your front deltoid muscles, as well as your triceps.

  • Usually you'll find that the upright part of the bench can be moved forward or back, allowing you to assume the position where the behind-the-neck variant can be performed.

Lateral Deltoid Raise

Lateral Deltoid Raise
  • The Lateral Deltoid Raise is probably the most well known shoulder exercise to be used with gym-type equipment.

  • The gym equipment variant makes sure that your body is stabilized to a high degree, enabling you to focus solely on getting your shoulders (outer deltoids) to raise your arms up.

Lateral Deltoid Raise on Low Pulley

Lateral Deltoid Raise on Low Pulley
  • The Lateral Deltoid Raise with Low Pulley again requires a low pulley and cable system.

  • In order to take your triceps mostly out of the equation and target your deltoid muscles specifically you'll want to keep your arms still throughout or at least keep the angle in your elbows the same as you pull the handle up.

Rear Deltoid Row on Low Pulley (Seated)

Rear Deltoid Row on Low Pulley (Seated)
  • Finally, the Rear Deltoid Row on Low Pulley is similar to the row exercises for the back but is adapted to target shoulders by raising your arms up high, to the point where your upper arms are parallel to the floor.

  • You'll want to make sure not to tilt your upper body back and forth in order to properly target your rear deltoids.

Use this link to access more strength exercises