Broad, strong shoulders not only make a statement-but they also tend to be a key factor in boosting your lifts and preventing injuries. Shoulder Exercises and Workouts are a necessity when one strives to create a physique that is truly in balance and effective. Smaller than the chest and back muscles, the shoulders are frequently slighted and can easily lead to imbalances and lost opportunities for gains in strength.

We’ve put together the best exercises and routines to include in your workouts to help you build powerful, well-rounded shoulders. Whether it’s aesthetics, strength, or injury prevention you are gunning for, these picks have you covered.

Table of Contents:

1. Barbell Overhead Press
2. Dumbbell Shoulder Press
3. Arnold Press
4. Push Press
5. Z Press
6. Landmine Press
7. Lateral Raise
8. Face Pull
9. Reverse Flye
10. Cable Lateral Raise

• 5 Shoulder Workouts
• Shoulders Training Tips
• Benefits of Training Your Shoulders
• Overview

Barbell Overhead Press

Equipment Needed: Barbell, squat rack, weight plates, optional wrist wraps
Muscles Worked: Front deltoids, triceps, upper back, and core
Sets & Reps: 3–4 sets of 4–6 reps

The overhead press with a barbell can be considered one of the basic exercises for well-developed and powerful shoulders. It is not only effective in terms of muscles but also forms a pattern of movement, which applies to real life when you lift and hold something above your head. Whether you’re an athlete or just looking to get stronger, this move should be a go-to in your training routine.

How To Do It

1. Grasp the bar overhand, with your hands placed just outside shoulder width.
2. Keep your elbows directly under your wrists and your forearms straight.
3. Place the bar in your palms to maximize force production.
4. Extend the bar straight overhead until arms are fully extended.
5. Lower the bar slowly and with control back to the starting position.

Modifications

To Make It Easier: Perform pin presses by starting with the bar on safety arms in a rack to shorten the range of motion.
To Make It Harder: Try the military press—stand with your feet together to challenge your balance.

Coach’s Tip — Shoulder Exercises and Workouts

Don’t allow the bar to curve around your head during the press. Lean your head back slightly so that the bar follows a straight plane of motion. This will be more efficient and keep your shoulders safer.

If you’re serious about building bigger shoulders, the barbell overhead press deserves a place at the forefront of your routine.

Dumbbell Shoulder Press

Equipment Needed: dumbbells, adjustable bench or seat, optional: wrist wraps
Muscles Worked: front deltoids, triceps
Sets & Reps: 3 sets of 8–12 reps

The dumbbell shoulder press is a multiuse exercise for gaining strength and size in the shoulders. Although sitting is not a necessity when performing the exercise, this position places greater emphasis on the shoulders by limiting the amount of work by your legs and momentum. This exercise works all three heads of the deltoids, helps create balanced development of the muscles, and provides a natural range of motion because the dumbbells work independently of one another.

How To Do It

1. Sit on an incline bench with your back against the pad.
2. Kick the dumbbells up to shoulder height, holding them just above your shoulders, with your forearms facing vertically.
3. Dumbbells are pressed straight forward and upwards to full elbow extension.
4. Lower the dumbbells back down to the starting position, using control.

Modifications

To Make It Easier: Use a seat with back support to stabilize your spine.
To Make It Harder: The press one arm at a time, keeping the non-working arm in place for an isometric hold.

Coach’s Tip

Avoid sitting too far forward on the bench. Leaning back excessively shifts the focus from your shoulders to your chest, turning this into an incline bench press instead of a shoulder-specific exercise.

The dumbbell shoulder press is an important inclusion in any well-rounded shoulder routine. Because it does an excellent job of targeting the delts along with strength imbalances, it can be considered a must-have for building stronger and more symmetrical shoulders.

Arnold Press

Equipment Needed: Dumbbells, adjustable bench (optional), wrist wraps (optional)
Muscles Worked: Front deltoid, middle deltoid, triceps, serratus anterior
Sets & Reps: 3 sets of 8–12 reps

Named after the legendary Arnold Schwarzenegger, the Arnold press is a powerhouse when it comes to building shoulders. It uniquely targets all three heads of the deltoid while adding a rotational element that extends the range of motion. This extra movement increases time under tension and boosts the muscle growth potential. This becomes an intense burn session if one performs higher reps for your delts and upper back.

The Arnold press also develops overhead stability as it requires strength, control, and coordination in multiple planes of motion.

How To Do It

1. Sit up on a bench either with the back supported or unsupported for added core engagement. Hold a dumbbell at shoulder level in each hand, palms facing you, as if at the top of a biceps curl.
2. With the dumbbells over your head, rotate your wrists to ensure your palms are facing forward at the top.
3. Elbows are fully extended, the dumbbells are ‘locked out’ overhead.
4. Reverse the movement by bringing the dumbbells back down into the starting position and simultaneously rotate the wrists towards yourself.

Modifications

To Make It Easier: Move only one arm at a time, keeping the other arm outstretched for balance and stability.
To Make It Harder: Incorporate a “one-and-a-half-rep” method of doing one full rep then adding in an additional half-rep through the bottom half of the range of motion.

Coach’s Tip

Keep your arms active through the entire movement. Try not to let your upper arms’ backs rest on your torso, as it reduces engagement in the muscles.

The Arnold press is more than just a tribute to a bodybuilding icon-it’s an effective, functional way to maximize strength, size, and stability in your shoulders. Add it to your routine for a fresh challenge and some nice visible results.

Push Press

Equipment Needed: Barbell, bumper plates, squat rack, lifting belt, wrist wraps
Muscles Worked: Deltoids, triceps, core, quads
Sets & Reps: 2–4 sets of 3–5 reps

The push press integrates pure shoulder force with a dynamic lower-body drive, and allows you to move a heavier load compared to the strict overhead press. You will be using the slight dip in the knees to generate momentum to help drive the barbell overhead. It is a hybrid exercise that bridges strength with athleticism, making it perfect for building explosiveness and overhead strength.

How To Do It — Shoulder Exercises and Workouts

1. Start as you would for a barbell overhead press: Set up the barbell in a rack at shoulder height and grip it just outside shoulder width.
2. With a tall posture, dip your knees slightly, lowering your hips about four to six inches. Keep your torso upright, and your knees should track over your toes.
3. Explosively drive through your legs to drive the barbell overhead. The momentum from your lower body should carry the bar past your head.
4. Lock out your elbows at the top, stabilizing the weight.
5. Lower the bar down under control to the starting position and repeat.

Modifications

To Make It Easier: If the front rack position is uncomfortable, try behind-the-neck push presses, provided you have the shoulder mobility to perform them safely.
To Make It Harder: Pause for one or two seconds at the bottom of the dip before driving upward. This eliminates any bounce and forces your muscles to work harder.

Coach’s Tip

Don’t let your arms dominate too early; your shoulders and arms should remain relaxed during the initial push off, letting your legs drive until the bar passes your head.

The push press has been much more than a shoulder exercise; it is a total-body movement that challenges your strength, coordination, and explosiveness. It needs to be in some form in every program, from athletes to lifters, who wish to get stronger or more powerful.

Z Press — Shoulder Exercises and Workouts

Equipment Needed: Barbell or dumbbells, weight plates (optional)
Muscles Worked: Anterior deltoid, triceps, upper back, core, hip flexors
Sets & Reps: 2–3 sets of 10–12 reps

The Z press is a unique shoulder exercise that strips away any assistance from your legs or hips. Sitting on the floor with your legs extended, you’re forced to rely entirely on your shoulders, core, and upper body stability. It’s a fantastic option for improving overhead strength while revealing any weaknesses in flexibility or core engagement.

How To Do It

1. Sit on the floor with your legs fully extended and your back upright. Position a barbell in a squat rack set at a low height, or grab dumbbells if you’re working off the floor.
2. Reach forward to grip the barbell and unrack it into the front rack position. If you’re using dumbbells, hold one in each hand at shoulder height.
3. Bracing your core and keeping your legs fully extended on the floor, proceed to:
4. Slightly lean backward with your head and press the barbell or dumbbells overhead until elbows are locked out.
5. Lower the weight, in control, back to the starting position. Repeat.

Modifications — Shoulder Exercises and Workouts

Lightening the move: Sit cross-legged, without extending legs. This takes much of the strain away from the hips and puts you in a more stable position as you get the movement down. Making It Challenging: Take one leg off the ground during the press. This engages your core and hip stability further.
Pressing overhead from the floor requires total-body tension. Drive your heels into the ground and engage your core to stabilize yourself during the lift.

The Z press is a no-nonsense move that builds strength, flexibility, and control all at once. If you’re looking to take your overhead press game to the next level, this is an excellent addition to your shoulder workout routine.

Landmine Press

Equipment Needed: Landmine attachment, optional; barbell, weight plates
Muscles Worked: Anterior deltoid, triceps, core
Sets & Reps: 2–3 sets of 12–15 reps

The landmine press offers a shoulder-friendly alternative to the traditional overhead press. By anchoring the barbell in a landmine attachment or against a corner, this creates a unique resistance angle that is easier on the shoulder joints. Ideal for lifters who don’t have full overhead mobility and for those wanting to build strength in a more controlled and stable way.

How To Do It

1. Anchor one end of a barbell in a landmine attachment or wedge it into the corner of a sturdy wall.
2. Stand facing the barbell. Grasp the free end of the barbell in one hand and place it at shoulder height, with your upper arm as close to your body as possible and the elbow bent.
3. Engage your core and press the bar up and slightly forward, extending your arm fully.
4. Control the bar as you lower it back to the starting position.

Modifications

To Make It Easier: Take a wide stance for stability, and extend your non-working arm out to the side for balance.
To Make It Harder: Add an explosive twist by “throwing” the bar to your other hand at the top of the press. Catch and continue into a rep to the other side.

Coach’s Tip

Start light to master the mechanics of this movement. Focus on pressing the bar in a smooth arc, ensuring the motion comes from your shoulder rather than your torso.

The landmine press is a versatile addition to your workout routine, offering strength-building benefits while being gentle on your joints. It’s especially useful for anyone looking to enhance stability, control, and shoulder strength without overloading their overhead mobility.

Lateral Raise — Shoulder Exercises and Workouts

Equipment Needed: Dumbbells
Muscles Worked: Medial deltoid
Sets & Reps: 2–4 sets of 15–25 reps

If you’re chasing that iconic, round shoulder shape, the lateral raise should be a mainstay in your routine. This exercise isolates the medial (middle) deltoid, the muscle responsible for lifting your arms out to the side. It’s a key movement to add width and dimension to your shoulders, especially since compound lifts often miss this area.

How To Do It

1. Stand with feet hip-width apart, grasping a dumbbell in each hand down at your sides.
2. Activate your core and bend your elbows slightly. Lift your arms out to the sides in a controlled motion.
3. Stop when your arms form a straight line parallel to the ground.
4. Lower the dumbbells to the starting position, with control and resisting gravity on the way down.

Modifications

To Make It Easier: Sit on a bench for support or just use one arm at a time.
To Make It Harder: Dwell briefly on each lift at the top to increase your time under tension.

Coach’s Tip

Lean forward just a bit and let your arms start off slightly in front of your body. This tweak will increase your range of motion and better target the medial delts. Avoid using any momentum; keep the movement slow and controlled.

The lateral raise might be deceptively simple, but it packs a punch. Keep the weights light to maintain proper form, and focus on feeling that burn in your shoulders-not your traps.

Face Pull

Equipment Needed: Adjustable cable station with a rope attachment, or a resistance band
Muscles Worked: Rear deltoid, trapezius, rotator cuff
Sets & Reps: 1–3 sets of 15–25 reps

The shoulder joint is ridiculously mobile, which is a blessing and a curse. This range of motion makes it prone to discomfort or injury, especially if you overemphasize pressing movements while neglecting the rear deltoids. Enter the face pull—a must-do exercise for building strong, balanced shoulders and maintaining joint health.

This movement not only strengthens your rear delts but also targets the rotator cuff and traps, which makes it a perfect warm-up before upper-body workouts or a finisher for your shoulder routine.

How To Do It

1. Adjust a cable station so that the rope attachment is at eye level.
2. Grasp the rope ends with both hands and step backward until the cable is taut with your arms extended in front of you.
3. Pull the rope toward your face by flexing your elbows. Lead with your elbows as you pull them rearward and outward.
4. As the rope approaches your face, circle your arms outwards, assuming a front double biceps pose.
5. Gradually return to the initial position, while being in full control of your movement.

Modifications

To Make It Easier: Bring the cable down to waist height and perform the movement from your knees as a way to lessen demands on stability.
To Make It Harder: Add a pause at the top of each rep with your shoulders in full external rotation for added tension.

Coach’s Tip

While external rotation increases the potency of the movement, it’s not necessary. Focus on keeping the reps smooth and controlled and avoiding allowing your traps to take over the movement. Keep the tension in your rear delts.

The face pull isn’t only a vanity exercise; it’s about long-term health of the shoulders and performance. Add these to your programs for balance in pressing and resilient shoulders.

Reverse Flye — Shoulder Exercises and Workouts

Equipment Needed: Dumbbells, adjustable weight bench optional
Muscles Worked: Rear deltoid, rhomboids
Sets & Reps: 1–3 sets of 15–25 reps

Don’t be deceived by their size-your rear delts may be small, but they are mighty. They provide critical stability to the shoulder joint, and for that reason, well-developed rear delts are crucial for balanced strength and injury prevention. “Your rear deltoid may be the smallest part of your shoulder muscle, but it’s integral for overall stability,” says certified trainer Dickson.

The reverse flye stimulates those underused muscles, and the rhomboids, in order to promote good posture and a more proportional upper body. Dumbbells make this movement easy and effective on both a bench and when standing.

How To Do It

1. Position an adjustable weight bench at a low or medium incline. Lie on it facedown with a dumbbell in each hand.
2. Allow your arms to hang straight down, maintaining your shoulder blades spread.
3. Slightly bend your elbows and raise the dumbbells out to your sides in a wide arc until your arms are parallel to the floor.
4. Lower the weights slowly and repeat.

Modifications

• Easier Variation: Increase the bench angle to take some of the pressure off your rear delts.
• Harder Variation: Ditch the bench and complete the movement bent over, hinging at the hips and engaging your core for stability.

Coach’s Tip

Try changing hand position: rotate your arms so your palms face each other or face the floor. Neither variation is significantly better at targeting the rear delts, but the grip change can shift the emphasis slightly.

The reverse flye is not only a great exercise to strengthen the shoulder muscles but also for correcting posture and beautifying the upper back. Add it to your workout routine and give your rear delts their due share of attention.

Cable Lateral Raise

Equipment Needed: Adjustable cable station, D-handle attachment or wrist cuff
Muscles Worked: Medial deltoid
Sets & Reps: 2–3 sets of 15–20 reps

When it comes to building those bigger, rounder shoulders, variance is your friend, and the **cable lateral raise** is a great one to add into your training. Unlike dumbbells, cables keep tension on the entire range of motion, and that’s why many faves hit medial delts way harder for strong and defined muscles.

If boulder shoulders are your goal, I recommend reaching for the cable machine,” says trainer Dickson. “It improves the mind-muscle connection and keeps your shoulders working harder for longer.”

How To Do It

1. Adjust the cable machine to waist height and stand sideways to it. Grip the handle with the arm farthest from the cable stack.
2. Start with your arm crossed over your body. Step to the side slightly to add tension to the cable.
3. Keeping a slight bend in your elbow, lift your arm diagonally up until it’s parallel to the floor.
4. Slowly return to the starting position and repeat.

Modifications

• To Make It Easier: Use your free arm to brace yourself against the machine for extra stability. Alternatively, lower the cable attachment to reduce resistance.
• To Make It Harder: Add a pause at the top of each repetition to amplify the time under tension.

Coach’s Tip

Visualize that you are drawing a sword from your opposite hip as you go through with the movement. The imagery is important to make sure you follow the right diagonal path for optimal engagement of your medial delts.

Cable Lateral Raise: easy on the shoulders, this exercise targets muscle balance and overall strength. Progressively add it to your shoulder routine for increased variety and to fine-tune those upper-body aesthetics.

5 Shoulder Workouts

Building strong, functional shoulders is more than just about selecting the best exercises. A typical workout pattern needs to be followed in order to achieve maximum shoulder strength, mobility, and stability. Here are five shoulder work-outs that will definitely help you reach your goals. Remember to warm up before starting any of the following workouts.

Shoulder Warm-Up — Exercises and Workouts

Before starting your shoulder workout, it is very important to activate the shoulder joints for injury prevention and better performance. Here’s a good warm-up routine to get the shoulders ready.

Tips:

• Move through these exercises slowly, progressively increasing your range of motion.
• Do ramp-up sets with an empty barbell in order to ramp up progressively to the different presses.
• Even for smaller exercises, use light weights or body weight in order to turn on the shoulder muscles.

Beginner’s Shoulder Workout

For a beginner, one can stick to simple routines involving pressing and isolation movements. For your foundation, master the following exercises:

Focus:

• Lighter weights for starters until one masters the form and technique.
• Build up the intensity with time as soon as one gets comfortable.

Shoulder Workout for Strength

In order to develop strength in your shoulders, you will want to focus on heavy pressing motions and utilize progressive overload. Here is a good strength routine:

Focus:

• Press heavy.
• Restrict your isolation exercises to lighter exercises like face pulls to keep the joints healthy.

Shoulder Workout for Muscle

In the case of muscle building, as often trained in bodybuilding, the middle and rear delts are always the target areas because it’s usually underdeveloped when you do your basic pressing exercises. Here is a workout that builds a broader and sharper shoulder:

Focus:

Minimise heavy pressing and focus on such lateral and reverse flye movements to give you that side and rear delt attack. Use cables and dumbbells to stimulate different parts of the deltoids.

Shoulder Workout at Home

You can still work your way up to strong shoulders without having to go to a gym with fully-equipped machinery. You only need dumbbells for this home workout along with bodyweight exercises:

Focus:

• Z Press: This is a great overhead press variation that doesn’t require a barbell.
• Dumbbell lateral raises and shrugs will fill out the medial and upper traps.

Shoulder Workout for Injury Recovery

If you’re coming back from a shoulder injury, favor movements that strengthen and stabilize the shoulder joint. Here’s a rehab-focused workout:

Focus:

An emphasis should be put on scapular and rotator cuff strengthening exercises for general joint health.
Gradually build up in the back delts and rotator cuff to prevent future injuries.

Shoulders Training Tips

Developing well-rounded shoulders takes much more than a few sets of overhead presses. The pressing movements are very important for shoulder strength, but a more focused and balanced approach will help maximize your shoulder growth. Following are some of the key training tips to ensure that all parts of your deltoids are effectively developed.

1. Train Your Rear Delts

The rear delts are often underdeveloped in most shoulder workouts, yet they are an important muscle group when it comes to overall shoulder health and a wider, well-defined shoulder appearance.

Why It Matters: The rear delts stabilize the shoulder joint, prevent postural imbalances, and assist in movements like pulling and rowing. Training them directly not only aids in functional strength but also ensures well-rounded shoulder development.

How to Target Them: Incorporate some kind of rear delt isolation exercises into your routine, such as reverse flyes or face pulls, to effectively hit this area.

Pro Tip: Since the rear delts are smaller muscles, use lighter weights with higher reps to avoid overloading them from pressing movements. The goal is to isolate and activate the rear delts without assistance from larger muscle groups.

2. Train Your Lateral Delts

The lateral deltoid is responsible for the “boulder shoulder” look, providing width that gives your shoulders a fuller appearance.

Why It Matters: If you’re looking at widening your shoulders and giving an overall gain to your upper body, training the lateral delts is important. Lateral raises are perhaps the most common exercise option for isolating this aspect of the shoulder.

How to Target Them: Employ the use of isolation movements such as dumbbell lateral raises or cable lateral raises. Maintain an appropriate weight level to ensure control of the eccentric portion of the lift.

Pro Tip: Avoid going too heavy on the lateral raises. Too much weight will result in swaying and swinging, which is not as effective. Instead, focus on smooth, controlled reps, especially during the lowering phase-eccentric-to stimulate muscle growth.

3. Train Your Front Delts — Shoulder Exercises and Workouts

The front delts get plenty of stimulation from pressing motions like overhead presses, jerks, and bench presses. However, they still benefit from direct isolation work.

Why It Matters: Over time, your front delts can become overtrained or imbalanced if you fail to actively target them with some isolation exercises. The addition of front delt work ensures full development of shoulder muscles.

How to Target Them: Use lighter weights with exercises like front raises or overhead dumbbell presses to target the anterior deltoid.

Pro Tip: Just like with lateral raises, make sure you’re controlling the eccentric phase and avoiding excessive momentum. You can allow a little body English toward the end of the set, but focus on the muscle contraction for the best results.

Benefits of Training Your Shoulders

Whether you are a beginner or an advanced athlete, there are several benefits you will get from training your shoulders that will help and improve your performance both in and out of the gym. Shoulder exercises will improve not only mobility and stability but also posture, injury prevention, and aesthetics. Here’s why you should prioritize shoulder training:

1. Overhead Stability

Strong shoulders are foundational for stability in overhead movements and some other compound exercises like snatches, log presses, and overhead lunges. They also play an essential role in a lot of upper body exercises, like bench press, by providing stability to prevent injury and enhance performance.

• Correction of Posture: When you spend hours upon hours every day sitting at a desk or hunched over a screen, shoulder training can certainly help offset poor posture. The strengthening of rear delts and other shoulder muscles in charge will further support an upright stance, reducing the impacts of long sitting hours and improving overall body alignment.
• Resilience Against Injury: Creating stability at the shoulder joint helps the shoulder stay clear from injury. A well-trained shoulder joint can handle the stresses of heavy lifting, making it more resilient in both day-to-day activities and great hard sessions at the gym.

2. Shoulder Mobility — Shoulder Exercises and Workouts

The shoulder mobility is not just important in overhead pressing but also in exercises such as squats. A low-bar back squat, for instance, requires good shoulder mobility to be in place, so that your arms are placed properly. You won’t be able to maintain proper form and reach your full range of motion in that position without proper mobility.

Joint Health: Training shoulder mobility can also help improve your ability to perform various exercises through their full range of motion. If you’re limited in certain movements, addressing shoulder mobility in your warm-ups and workouts will aid in overcoming these restrictions, potentially leading to better performance and fewer injuries.

3. Aesthetics — Shoulder Exercises and Workouts

Your shoulders are a very important part in completing a well-rounded physique, especially those aiming to develop the coveted V-taper. The issue is that even though presses activate front delts, when you don’t pay adequate attention to the lateral and rear delts, you miss out on getting complete shoulder development.

V-Taper and “Boulder Shoulders”: Isolating the side and rear delts develops the shoulder muscles to be wider and fuller. That fullness gives you that “boulder shoulder” look and adds depth to the upper body, enhancing your overall physique.

Balanced Development: Emphasizing isolation exercises of the shoulders, in addition to presses, provides a well-rounded shoulder complex, which is valuable for aesthetics and functional strength alike.

4. Prevention of Injury

Many overhead movements, be it in Olympic lifting, bodybuilding, or general fitness, create an extraordinary amount of tension on the shoulder joint. A well-conditioned shoulder joint—through targeted exercises—can withstand this strain and reduce the risk of injuries.

Strength and Mobility Combined: The combination of strength and mobility training for the shoulders covers you both in terms of the power needed for heavy lifting, and the flexibility required to move both efficiently and safely.

5. Overall Performance Enhancement

Strong shoulders relate to improved performance in many areas of fitness. Be it heavy weight exercises, sports, or even just daily chores, shoulder strength improves your execution ability with much more vigor.

Compound Movements: Building strong shoulders will also enhance other lifts. For instance, stronger delts will promote a more stable overhead press, enhance your pull-ups, and support your chest press-makings for an overall effective workout routine.

Overview — Shoulder Exercises and Workouts

Strong shoulders are about strength as much as they are about appearance. Whether one is performance-oriented or physique-enhancing, giving importance to the right shoulder exercises will bring you there. You will find that your strengthening of all areas of the shoulder, and reducing injury, involves incorporation of pressing movements, lateral raises, and rear delt work into your routine. With consistent effort and a balanced approach, you can get some impressive improvements both in strength and size. Incorporate these exercises into your workouts, and sooner rather than later, your shoulders will be stronger, bigger, and resilient.

Related Articles:

• 10 Best Shoulder-Friendly Chest Exercises
• The Victory Raise: A Simple Move for Stronger, Healthier Shoulders
• Best Swiss Bar Exercises That Are Shoulder-Saver
• 12 Lateral Raise Variations for Wider Shoulders
• Top 12 Rear Deltoid Exercises for Balanced Shoulders
• 11 Cable Shoulder Exercises for Stronger Deltoids
• Stronger Upper Body: Effective Shoulder Workouts for Women in the Gym and at Home
• 13 Tips for Preventing Shoulder Pain in The Gym
• 31 Best Shoulder Exercises According to a Fitness Expert
• Shoulder Press Machine: Exercise Guide, Benefits, Muscles Worked, and Variations

References;

• Serra-Añó, P., Pellicer-Chenoll, M., García-Massó, X. et al. Effects of resistance training on strength, pain and shoulder functionality in paraplegics. Spinal Cord 50, 827–831 (2012).
• Shitara H, Tajika T, Kuboi T, Ichinose T, Sasaki T, Hamano N, Kamiyama M, Yamamoto A, Kobayashi T, Takagishi K, Chikuda H. Shoulder stretching versus shoulder muscle strength training for the prevention of baseball-related arm injuries: a randomized, active-controlled, open-label, non-inferiority study. Sci Rep. 2022 Dec 21;12(1):22118. doi: 10.1038/s41598-022-26682-1. PMID: 36543874; PMCID: PMC9772170.
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