Shoulder Exercise Animations

A seated rope face pull that removes body english and isolates the rear delts and upper back.

A standing one-arm cable row at shoulder height, pulling a pronated handle out and back to load the rear deltoid.

A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.

A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.

A prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load.

A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge.

A close-grip push-up with both hands stacked on a single upright dumbbell under the chest.

A three-phase dumbbell drill that links an upright row, an external rotation and an overhead press in one rep.

An isometric hang from an overhead bar that loads the grip and forearm flexors while the upper body decompresses.

Barbell press performed head-down on a decline bench, driving from just below the sternum to full extension.

Seated machine press on a downward path that loads the lower chest without a decline bench or a spotter.

A loaded walk with a dumbbell in each hand, training grip, upper traps, and an upright trunk.

A standing dumbbell raise to shoulder height that isolates the front delts in a clean, controlled arc.

A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.

A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.

A standing circle of one dumbbell around the head, training shoulder mobility with a braced trunk.

An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.

A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version.

A chest-supported incline dumbbell row that pulls from a hang with the torso fixed on the pad.

A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width.

A chest-down reverse fly on an incline bench that isolates the rear delts and upper back without lower-back strain.

A chest-supported one-arm raise that isolates the rear deltoid by lifting a hanging dumbbell out to the side.

An incline dumbbell press with palms facing in, so the upper chest, front delts and triceps share a joint-friendly path.

A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout.