Published guides
Reverse Machine Flyes use a guided machine path to train the rear shoulders. The supported seat and handles reduce balance demands and make the working range easier to repeat.
Read exercise guideThe Round-the-World Shoulder Stretch uses a dowel or broomstick held behind the hips. Raising the straight arms backward challenges shoulder extension and may stretch the shou...
Read exercise guideThe Seated Barbell Military Press is an overhead pressing exercise for the shoulders and triceps. A supported bench reduces lower-body involvement but does not remove the need...
Read exercise guideThe Seated Bent-Over Rear Delt Raise trains the back of the shoulders from a forward-hinged seated position. The dumbbells move through a wide arc while the torso remains supp...
Read exercise guideThe Seated Cable Shoulder Press trains the shoulders and triceps against continuous cable resistance. Independent handles allow each arm to follow its own path.
Read exercise guideThe Seated Dumbbell Press is an overhead shoulder exercise in which each arm controls its own weight. The shoulders create most of the movement while the triceps finish the pr...
Read exercise guideThe Seated Front Deltoid stretch moves the straight arms behind the torso while a partner controls the wrists. The position may stretch the front shoulders and chest.
Read exercise guideThe Seated Side Lateral Raise trains the shoulders by raising the dumbbells outward from the sides. Sitting reduces lower-body momentum and makes changes in torso position eas...
Read exercise guideThe See-Saw Press alternates dumbbell overhead presses while the torso bends slightly away from the working arm. The shoulders and triceps press the weights while the abdomina...
Read exercise guideShoulder Circles move the shoulder blades through elevation, retraction, depression, and protraction. The shoulders and traps guide the motion while the arms remain relaxed.
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.