Muscle group
Shoulders: how to train them at the gym
Your shoulders help you push, pull, and lift your arms in almost every upper body exercise. You can train them with presses, raises, and pulls using dumbbells, cables, and machines. This page brings together common shoulder exercises and machines you’ll usually find in gyms across Québec.
10 machines · 16 exercises
Coach tips
- Pick weights you can really control. If your lower back arches a lot or you need a big swing to lift, it’s usually too heavy for your shoulders.
- Press or lift in line with your arm, and avoid shrugging your shoulders up to your ears. Keep your neck long and your upper traps as relaxed as you can.
- Control the way down for about 2–3 seconds on presses, raises, and face pulls. Don’t let the weights drop.
- If you feel a pinch or sharp pain in the shoulder, especially at the top of the movement, stop that set and talk to a professional before you keep doing that exercise.
Machines
Multi-station cable machineAt 72 of the 76 gyms GoSet follows
Chest pressAt all 76 gyms GoSet follows
Deltoid fly (lateral raise)At all 76 gyms GoSet follows
Olympic flat benchAt all 76 gyms GoSet follows
Olympic incline benchAt all 76 gyms GoSet follows
Standing lateral raise machineAt all 76 gyms GoSet follows
Pec deck and rear delt machineAt all 76 gyms GoSet follows
Rear deltoid flyAt all 76 gyms GoSet follows
Shoulder pressAt all 76 gyms GoSet follows
Upright utility benchAt all 76 gyms GoSet follows
Exercises
Standing overhead pressShoulders
Barbell upright rowShoulders · Traps
Face pullShoulders
Cable lateral raiseShoulders
Arnold pressShoulders
Dumbbell front raiseShoulders
Dumbbell lateral raiseShoulders
Dumbbell reverse flyShoulders
Seated dumbbell shoulder pressShoulders
Half-kneeling landmine pressShoulders
Landmine pressShoulders
Machine lateral raiseShoulders
Machine reverse flyShoulders
Machine shoulder pressShoulders
Smith machine shoulder pressShoulders
Smith upright rowShoulders · Traps
These also work this muscle
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Common questions
What exercises can I use to train my shoulders?
You have plenty of choices: presses like the standing overhead press, seated dumbbell shoulder press, Arnold press, machine shoulder press, and Smith machine shoulder press; raises like dumbbell lateral raises, dumbbell front raises, cable lateral raises, and machine lateral raises; plus rear work like the dumbbell reverse fly, machine reverse fly, face pull, and barbell or Smith upright rows.
What gym machines are useful for shoulders?
In your gym you’ll often see a shoulder press machine, standing or seated lateral raise machines, a pec deck and rear delt machine, a rear deltoid fly machine, a multi-station cable machine, Olympic flat and incline benches, and an upright utility bench. All of these can be used to train your shoulders with different angles and grips.
How can I keep my shoulders safe on presses?
Plant your feet, brace your core, and set a stable bench if you’re seated. Lower the bar or dumbbells only as far as you stay comfortable, with no shoulder pain. Control the way down, breathe out as you press up, and avoid bouncing at the bottom.
Do gyms in Québec usually have shoulder equipment?
Among the 76 gyms tracked by GoSet in Québec, you’ll see shoulder press machines, lateral raise machines, multi-station cable machines, pec deck and rear delt machines, Olympic benches, and upright benches. So you generally have what you need to train your shoulders at most gyms.