Overhead Press (dumbbells)
Dumbbells
Side delts
Deltoideus lateralis
Primary focus
101
Side delts
Lateral Raise
Dumbbells
Side deltsTriceps
Push Press
Barbell
Side deltsTriceps
Arnold Press
Dumbbells
Side delts
Cable Crossover
Cable Machine
Side deltsTraps
Upright Row
Barbell, Dumbbells, Kettlebell, Band
Side deltsTrapsQuadsGlutes
Kettlebell Clean
Kettlebell
Side deltsTriceps
Kettlebell Overhead Press
Kettlebell
Side deltsTrapsQuadsGlutes
Kettlebell Snatch
Kettlebell
Side deltsTriceps
Z Press
Barbell, Dumbbells, Kettlebell
Side delts
Overhead Kettlebell Carry
Kettlebell
Side deltsTriceps
Landmine Press
Barbell, T-Bar Row
Side deltsTrapsGlutesHamstrings
Dumbbell Snatch
Dumbbell
Side deltsRhomboids
Cable Reverse Fly
Cable Crossover
Side delts
Cable Scaption
Cable Crossover
Side deltsRhomboidsTraps
High Cable Row
Cable Crossover
Side deltsRhomboidsTraps
Prone Dumbbell Reverse Fly
Dumbbells
Side deltsTricepsForearms
Bottoms-Up Kettlebell Press
Kettlebell
Side deltsTraps
Single-Arm Overhead Kettlebell Hold
Kettlebell
Side deltsTricepsQuads
Single-Arm Push Press
Dumbbell or Kettlebell
Side deltsTraps
Barbell Overhead Carry
Barbell
Side deltsTriceps
Dumbbell Waiter's Carry
Dumbbell
Side deltsTricepsQuadsGlutes
Barbell Split Jerk
Barbell
Side delts
Lying Barbell Lateral Raise
Short Barbell, Bench
Side deltsTraps
Dumbbell Upright Row
Dumbbells
Side deltsTraps
Dumbbell Halo
Dumbbell
Side deltsTriceps
Dumbbell Seesaw Press
Dumbbells, Bench (Optional)
Side deltsTraps
Single-Arm Overhead Plate Carry
Weight Plate
Side deltsTriceps
Overhead Press (barbell)
Barbell
Side deltsTraps
Barbell Bradford Press
Barbell
Side deltsTricepsAbsObliques
TRX Rip Trainer Overhead Press
TRX Rip Trainer
Side deltsTraps
Ring Face Pull
Gymnastic Rings
Side deltsTricepsTraps
Banded Overhead Press
Resistance Band
Side deltsTraps
Medicine Ball Overhead Figure 8
Medicine Ball
Side delts
Cross-Body Shoulder Stretch
Bodyweight
Side deltsTrapsQuadsGlutes
Snatch Balance
Barbell
Side deltsChestHip flexors
Reverse Table Top Stretch
Bodyweight
Side delts
Cable Lateral Raise
Cable Machine
Side deltsTrapsQuads
Kettlebell Snatch to Push Press
Kettlebell
Side deltsTriceps
Band Overhead Press
Resistance Band
Side delts
Arm Circles
Bodyweight
Side delts
Front Raise
Dumbbells, Weight Plate
Side deltsTraps
Cuban Press
Dumbbells
Side delts
Empty Can Raise
Dumbbells, Resistance Band
Side deltsTricepsQuadsGlutes
Push Jerk
Barbell
Side deltsTriceps
Dumbbell Punches
Dumbbells
Side delts
Incline Dumbbell Front Raise
Dumbbells, Incline Bench
Side deltsTrapsRhomboids
Bent-Over Dumbbell Rear Delt Fly
Dumbbells
Side deltsRhomboids
Incline Reverse Fly
Dumbbells, Incline Bench
Side deltsTraps
Incline Y-Raise
Dumbbells, Incline Bench
Side deltsCalves
Single-Leg Dumbbell Lateral Raise
Dumbbells
Side deltsTricepsQuadsGlutes
Split Jerk
Barbell
Side deltsTricepsQuadsGlutes
Power Jerk
Barbell
Side deltsTricepsLats
Medicine Ball Overhead Throw
Medicine Ball
Side delts
Band Lateral Raise
Resistance Band
Side deltsTricepsAbsTraps
Handstand Walk
Bodyweight
Side deltsTriceps
Seated Barbell Overhead Press
Barbell, Bench
Side deltsTriceps
Military Press
Barbell
Side delts
Dumbbell Front Raise
Dumbbells
Side delts
Barbell Front Raise
Barbell
Side delts
Plate Front Raise
Weight Plate
Side deltsTraps
Barbell Upright Row
Barbell
Side delts
Dumbbell Scaption
Dumbbells
Side delts
Single-Arm Overhead Dumbbell Carry
Dumbbell
Side delts
Full Can Raise
Bodyweight or Light Dumbbells
Side delts
Leaning Cable Lateral Raise
Cable Crossover
Side deltsTriceps
Overhead Pin Press
Barbell, Power Rack
Side deltsTriceps
Half-Kneeling Landmine Press
Barbell, Landmine Attachment
Side delts
Seated Dumbbell Lateral Raise
Dumbbells, Bench
Side deltsTriceps
Barbell Z-Press
Barbell
Side deltsTraps
Waiter's Carry
Dumbbell or Kettlebell
Side deltsChestTriceps
Single-Arm Landmine Press
Barbell, T-Bar Platform
Side deltsTriceps
Seated Dumbbell Shoulder Press
Dumbbells, Chair
Side delts
Modified Bird-Dog (Arm Only)
Bodyweight
Side deltsRear delts
Incline Rear Delt Dumbbell Raise
Dumbbells, Incline Bench
Side delts
Seated Resistance Band Lateral Raise
Resistance Band, Chair
Side deltsTriceps
Machine Overhead Press
Overhead Press Machine
Side deltsTriceps
Seated Machine Shoulder Press
Shoulder Press Machine
Side deltsTricepsAbs
Planche Lean
Bodyweight
Side deltsTriceps
Single-Arm Kettlebell Press
Kettlebell
Side delts
Dynamic Shoulder External Rotation
Bodyweight
Side deltsTricepsObliquesAbs
Standing Single-Arm Dumbbell Press
Dumbbell
Side deltsTraps
Overhead Dumbbell Carry
Dumbbells
Side deltsTricepsLats
Overhead Medicine Ball Slam
Medicine Ball
Side deltsTricepsTraps
Sots Press
Barbell
Side deltsQuadsGlutesTriceps
Landmine Thruster
Barbell, floor press platform
Side deltsTriceps
Dumbbell Punch
Dumbbells
Side deltsTraps
Kettlebell Overhead Hold
Kettlebell
Side deltsTraps
Kettlebell Waiter's Carry
Kettlebell
Side deltsTraps
Single-Arm Dumbbell Overhead Carry
Dumbbell
Side delts
Dumbbell Around the World
Dumbbells
Side deltsTricepsGlutesQuads
Single-Arm Dumbbell Push Press
Dumbbell
Side deltsTricepsTraps
Single-Arm Dumbbell Overhead Press
Dumbbells
Side deltsTricepsForearms
Single-Arm Bottoms-Up Kettlebell Press
Kettlebell
Side deltsTriceps
Single-Arm Plank
Bodyweight
Side delts
Wall Lateral Raise
Wall
Side deltsTricepsQuadsGlutes
Kettlebell Jerk
Kettlebell
Side deltsTrapsLatsQuadsGlutes
Weight Plate Snatch
Weight plate
Side deltsTricepsQuadsGlutes
Kettlebell Push Press
Kettlebells
Side deltsLats
TRX Y-Fly
TRX Suspension Trainer
Side deltsLats
TRX T-Fly
TRX Suspension Trainer
Secondary focus
108
QuadsGlutesSide deltsTriceps
Kettlebell Thruster
Kettlebell
TrapsSide deltsBiceps
Kettlebell High Pull
Kettlebell
QuadsGlutesSide deltsTriceps
Thruster
Barbell, Dumbbells, or Med Ball
QuadsGlutesBicepsSide delts
Barbell Snatch
Barbell
AbsObliquesHip flexorsSide deltsTriceps
Parallette L-Sit Hold
Parallettes
AbsObliquesSide delts
Stir the Pot
Swiss Ball
Full bodySide deltsTrapsQuadsGlutes
Barbell Clean and Press
Barbell
TrapsSide deltsGlutes
Snatch-Grip High Pull
Barbell
QuadsGlutesSide delts
Single-Arm Overhead Kettlebell Squat
Kettlebell
LatsSide delts
Medicine Ball Slams
Medicine Ball
GlutesQuadsSide deltsTraps
Single-Arm Dumbbell Snatch
Dumbbell
QuadsGlutesSide delts
Overhead Dumbbell Walking Lunge
Dumbbell
ObliquesSide delts
Half-Kneeling Single-Arm Cable Lift
Cable Machine
GlutesSide delts
Standing Arm and Leg Reach
Bodyweight
ChestSide deltsTricepsAbs
Seated Medicine Ball Power Throw
Medicine Ball
ObliquesGlutesSide deltsQuads
Medicine Ball Rotational Throw with Step
Medicine Ball
GlutesQuadsTricepsSide delts
Overhead Backward Medicine Ball Toss
Medicine Ball
TrapsSide delts
Barbell Power Shrug
Barbell
AbsSide deltsHip flexors
TRX Overhead Pike
TRX Suspension Trainer
AbsHip flexorsSide deltsTriceps
TRX Plank Pike Knee Tuck
TRX Suspension Trainer
Front deltsSide deltsTriceps
Seated Band Overhead Press
Bench, Resistance Band
TrapsSide deltsGlutesQuads
Power Snatch
Barbell
TrapsSide deltsGlutesQuads
Hang Snatch
Barbell
ForearmsBicepsSide deltsTrapsQuads
Bottoms-Up Kettlebell Clean
Kettlebell
ObliquesAbsSide delts
Medicine Ball Rotational Slam
Medicine Ball
ObliquesChestSide delts
Side Plank Thoracic Reach-Through
Bodyweight
QuadsGlutesBicepsSide delts
Tire Flip
Tire
TrapsSide deltsBicepsQuadsGlutes
Barbell High Pull
Barbell
TrapsSide deltsGlutesQuads
Hang Power Snatch
Barbell
ChestSide deltsTriceps
TRX Chest Press
TRX Suspension Trainer
AbsObliquesHip flexorsSide deltsTriceps
Alligator Crawl
Bodyweight
AbsTrapsSide deltsQuads
Barbell Front Rack Walk
Barbell
ChestTricepsSide deltsAbsHip flexors
TRX Atomic Push-Up
TRX Suspension Trainer
QuadsGlutesSide deltsAbs
Kettlebell Overhead Lunge
Kettlebell
ChestSide deltsTricepsAbs
Medicine Ball Wall Throw
Medicine Ball
TricepsSide deltsTrapsGlutes
Backward Overhead Medicine Ball Throw
Medicine Ball
ChestSide deltsTriceps
Band Chest Press
Resistance Band
QuadsGlutesSide deltsTriceps
Medicine Ball Squat to Press
Medicine Ball
TrapsSide delts
Shoulder Rolls
Bodyweight
ChestTricepsSide delts
Plyometric Push-Up
Bodyweight
QuadsGlutesBicepsTrapsSide delts
Power Clean
Barbell
ChestTricepsSide delts
Wall Push-Up
Wall
AbsObliquesLatsSide delts
Ab Wheel Rollout
Ab Roller
AbsObliquesLatsSide delts
Standing Ab Wheel Rollout
Ab Roller
QuadsGlutesBicepsSide delts
Clean and Jerk
Barbell
GlutesBicepsQuadsTrapsSide delts
Kettlebell Sumo Deadlift High Pull
Kettlebell
ObliquesAbsSide deltsTraps
Single-Arm Overhead Carry
Dumbbell or Kettlebell
ObliquesAbsSide delts
Plate Around the World
Weight Plate
ObliquesAbsLatsSide delts
Band Woodchop
Resistance Band
LatsSide deltsRhomboids
Single-Arm High Cable Row
Cable Crossover
ObliquesAbsSide delts
Landmine Anti-Rotation Press
Barbell, Landmine Base
GlutesQuadsSide deltsTricepsTraps
Single-Arm Kettlebell Clean and Jerk
Kettlebell
ChestSide delts
Floor Angel
Bodyweight
GlutesBicepsQuadsSide deltsTraps
Dumbbell Clean
Dumbbells
QuadsGlutesBicepsTrapsSide delts
Hang Power Clean
Barbell
ChestTricepsSide delts
Explosive Push-Up
Bodyweight
ObliquesGlutesQuadsSide delts
Medicine Ball Side Scoop Throw
Medicine Ball
GlutesBicepsQuadsTricepsSide delts
Medicine Ball Overhead Back Throw
Medicine Ball
QuadsGlutesSide deltsTriceps
Landmine Squat to Press
Barbell, Landmine Post
AbsHip flexorsSide delts
TRX Pike
TRX Suspension Trainer
QuadsGlutesBicepsTrapsSide delts
Hang Clean
Barbell
QuadsGlutesSide deltsTriceps
Dumbbell Thruster
Dumbbells
TrapsSide deltsBicepsQuadsGlutes
Dumbbell High Pull
Dumbbells
TrapsSide delts
Cable Upright Row
Cable Machine
QuadsGlutesSide deltsTraps
Kettlebell Sumo High Pull
Kettlebell
ChestTricepsSide delts
Clap Push-Up
Bodyweight
TricepsChestSide delts
Ring Dips
Gymnastic Rings
QuadsCalvesSide delts
Star Jump
Bodyweight
QuadsSide deltsTricepsAbs
Dumbbell Clean and Jerk
Dumbbells
GlutesHamstringsQuadsSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Jerk
Dumbbell
ChestSide deltsTriceps
Single-Arm Standing Cable Chest Press
Cable Machine
AbsObliquesSide delts
Single-Arm Forearm Plank
Bodyweight
QuadsGlutesSide deltsTriceps
Single-Arm Dumbbell Thruster
Dumbbell
Front deltsSide deltsTriceps
Supported Standing Dumbbell Overhead Press
Dumbbells, Wall or Chair
QuadsGlutesSide deltsTriceps
Jerk
Barbell
ChestSide deltsTriceps
Chest Pass
Medicine Ball
TrapsSide deltsTriceps
Muscle Snatch
Barbell
TrapsSide deltsBiceps
Muscle Clean
Barbell
QuadsGlutesSide deltsTricepsTraps
Clean and Press
Barbell
QuadsGlutesSide deltsTraps
Power Clean from Blocks
Barbell, Pull Blocks
QuadsGlutesSide deltsTraps
Power Snatch from Blocks
Barbell, Pull Blocks
LatsTricepsSide deltsGlutes
Overhead Medicine Ball Throw
Medicine Ball
TrapsSide deltsBiceps
High Pull
Barbell/Dumbbells/Kettlebell
QuadsGlutesSide deltsTricepsAbs
Wall Ball Shot
Medicine Ball
LatsObliquesSide deltsForearms
Sledgehammer Slam
Sledgehammer, Tire
ChestSide deltsTriceps
TRX Decline Push-Up
TRX Suspension Trainer
ChestSide deltsTriceps
TRX Incline Push-Up
TRX Suspension Trainer
ChestTricepsSide delts
TRX Archer Push-Up
TRX Suspension Trainer
LatsSide deltsBiceps
Around the World Pull-Up
Pull-Up Bar
LatsSide delts
Overhead Reach
Bodyweight
LatsTricepsSide delts
Kneeling Lat Stretch
Bench
ObliquesAbsSide delts
Cable Lift
Cable Station
AbsObliquesSide delts
Overhead Plate Carry
Weight Plate
AbsObliquesSide delts
Turkish Sit-Up
Kettlebell, dumbbell
Rear deltsSide delts
Seated Bent-Over Dumbbell Lateral Raise
Dumbbells, Bench
TrapsRhomboidsSide delts
Prone W-Raise
Bodyweight, light dumbbells, band
TrapsRhomboidsSide delts
Prone I-Raise
Bodyweight, light dumbbells
QuadsGlutesSide delts
Dumbbell Overhead Lunge
Dumbbells
ChestSide delts
Single-Arm Dumbbell Fly
Dumbbells, Bench
TrapsSide deltsForearms
Single-Arm Kettlebell Front Rack Carry
Kettlebell
QuadsGlutesSide delts
Single-Arm Dumbbell Overhead Squat
Dumbbell
ObliquesLatsSide delts
Single-Arm Cable Woodchop
Cable pull machine
ObliquesLatsSide delts
Single-Arm Cable Reverse Woodchop
Cable pull machine
QuadsGlutesSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Press
Dumbbell
QuadsGlutesSide deltsTrapsTriceps
Dumbbell Clean and Press
Dumbbells
ChestTricepsSide delts
Feet-Elevated Plyometric Push-Up
Plyo box, bench
QuadsGlutesSide deltsTriceps
Kettlebell Long Cycle
Kettlebells (pair)
QuadsGlutesSide deltsTraps
Snatch from Blocks
Barbell, blocks
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