Published guides
The Smith Incline Shoulder Raise uses an incline bench and fixed bar path to emphasize movement around the shoulder girdle. The shoulders are listed as primary, with the chest...
Read exercise guideThe Smith Machine One-Arm Upright Row raises one elbow outward while the hand guides the bar along the fixed track. The shoulders are the primary focus, with the traps and bic...
Read exercise guideThe Smith Machine Overhead Shoulder Press trains the shoulders and triceps from a seated position. Back support can reduce torso movement while the machine guides the bar vert...
Read exercise guideThe Standing Alternating Dumbbell Press trains the shoulders and triceps while one arm presses and the other remains at shoulder height. Alternating sides adds a trunk-stabili...
Read exercise guideThe Standing Barbell Press Behind Neck trains the shoulders and triceps from a bar position across the upper back. The starting position requires more shoulder mobility than a...
Read exercise guideThe Standing Bradford Press moves a barbell from the front of the shoulders to behind the head and back without fully locking out overhead. The shoulders remain under continuo...
Read exercise guideThe Standing Dumbbell Press trains the shoulders and triceps while the trunk and lower body stabilize the unsupported position. Each arm controls its own weight and path.
Read exercise guideThe Standing Dumbbell Straight-Arm Front Delt Raise Above Head moves the weights through a long arc from the thighs to overhead. The shoulders control the raise and return.
Read exercise guideThe Standing Front Barbell Raise Over Head moves a barbell through a long arc from the thighs to an overhead position. The shoulders control both the lift and return.
Read exercise guideThe Standing Low-Pulley Deltoid Raise starts with the cable crossing in front of the body and finishes with the working arm raised to the side. The shoulders provide the main...
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.