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ExercisesCalculators

Exercise library

Find your next exercise. Train with purpose.

119+ exercises with step-by-step form, coaching cues, common mistakes and easier or harder swaps. Filter by muscle, equipment, goal or level.

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119 exercises

  • View exercise →
    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
View exercise →
ShouldersBeginner

Smith Machine Shoulder Press

  • Front Delts
  • Side Delts
Smith MachineSets × reps: 3–4 × 6–12
View exercise →
ShouldersBeginner

Smith Machine Single-Arm Upright Row

  • Side Delts
Smith MachineSets × reps: 3 × 10–12 per side