Βιβλιοθήκη Ασκήσεων

Arnold Press develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, bench.

Bent-Over Lateral Raise develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Face Pull develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, rope.

Front Raise (Cable) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handle.

Front Raise (Dumbbell) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Landmine Press (Half-Kneeling) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell landmine.

Lateral Raise (Cable) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handle.

Lateral Raise (Dumbbell) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Leaning Cable Lateral Raise develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine.

Machine Lateral Raise develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Lateral raise machine.

Machine Shoulder Press develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Shoulder press machine.

Overhead Press (Barbell) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, rack.

Rear Delt Cable Flye develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine.

Rear Delt Flye (Dumbbell) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, bench.

Reverse Pec Deck Flye develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Pec deck machine (rear delt).

Seated Dumbbell Shoulder Press develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, bench.

Upright Row (Cable) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine, straight bar.

Upright Row (EZ-Bar) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: EZ-bar.

Y-Raise (Incline Bench) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, incline bench.