Shoulder Exercises | Gym Log Track

Shoulder Muscle Groups

Shoulder muscle exercises are designed to work the trapezius and deltoid muscle groups. The trapezius are two large trapezoid-shaped muscles on either side of the neck commonly referred to as the "traps." The deltoids are divided into three main heads: front, lateral, and rear.

Upward pressing or pulling motions target all four muscle groups. The traps can be targeted through squeezing your neck together while holding weights. The traps are one of the strongest upper body muscle groups, so don't hold back on the weights. Isolation exercises that target the front, lateral, and rear deltoid depend on which direction you raise your arms with a weight.

To maximize growth and symmetry, when you design or choose a shoulder workout, it should target these four muscle groups. In short, choose or plan to perform shoulder muscle exercises that aim to target the traps and the three deltoid heads. By using a strategic mix of exercises and movement angles, you can develop strong, broad shoulders that look impressive. Building large traps will give you the "cobra" shape that some dislike or like.

Full Shoulders

Traps

Front Delt

Lateral Delt

Rear Delt

Exercise	Primary Muscle Group	Secondary Muscle Group	Equipment	Grip	Grip Number
Barbell Hang Clean And Press	Shoulders	Full Shoulders	Barbell	Over	Two Handed
Dumbbell Hang Clean And Press	Shoulders	Full Shoulders	Dumbbell	Over	Two Handed
Barbell Overhead Press	Shoulders	Full Shoulders	Barbell	Over	Two Handed
Barbell Military Press	Shoulders	Full Shoulders	Barbell	Over	Two Handed
Dumbbell Military Press	Shoulders	Full Shoulders	Dumbbell	Over	Two Handed
Plate Machine Military Press	Shoulders	Full Shoulders	Plate Machine	Over	Two Handed
Smith Machine Military Press	Shoulders	Full Shoulders	Smith Machine	Over	Two Handed
Machine Military Press	Shoulders	Full Shoulders	Pin Machine	Over	Two Handed
Dumbbell Arnold Press	Shoulders	Full Shoulders	Dumbbell	Rotating	Single Handed
Machine Rear Fly	Shoulders	Rear Delts	Pin Machine	Hammer	Two Handed
Hexbar Suitcase Row	Shoulders	Rear Delts	Hexbar Barbell	Hammer	Two Handed
Dumbbell Suitcase Row	Shoulders	Rear Delts	Dumbbell	Hammer	Two Handed
Landmine Press	Shoulders	Front Delts	Barbell	Hammer	Single Handed
Front Barbell Raises	Shoulders	Front Delts	Barbell	Over	Two Handed
Front Dumbbell Raises	Shoulders	Front Delts	Dumbbell	Over	Single Handed
Rear Dumbbell Raises	Shoulders	Rear Delts	Dumbbell	Hammer	Single Handed
Lateral Dumbbell Raises	Shoulders	Lateral Delts	Dumbbell	Over	Single Handed
Lateral Dumbbell Raises	Shoulders	Lateral Delts	Dumbbell	Over	Single Handed
Cable Front Raises	Shoulders	Front Delts	Pin Machine	Over	Single Handed
Cable Front Raises	Shoulders	Front Delts	Pin Machine	Over	Two Handed
Cable Rear Raises	Shoulders	Rear Delts	Pin Machine	Hammer	Single Handed
Cable Rear Raises	Shoulders	Rear Delts	Pin Machine	Hammer	Two Handed
Cable Lateral Raises	Shoulders	Lateral Delts	Pin Machine	Hammer	Single Handed
Barbell Shrugs	Shoulders	Traps	Barbell	Reverse	Two Handed
Dumbbell Shrugs	Shoulders	Traps	Dumbbell	Hammer	Two Handed
Plate Machine Shrugs	Shoulders	Traps	Plate Machine	Hammer	Two Handed
Smith Machine Shrugs	Shoulders	Traps	Smith Machine	Hammer	Two Handed
Machine Shoulder Press	Shoulders	Traps	Pin Machine	Over	Two Handed
Machine Shoulder Raises	Shoulders	Traps	Pin Machine	N/A	N/A