Muscle map

Click a muscle to see what it does and how to train it, with the moves that work it from easiest to hardest.

front

back

Shoulders

Deltoids (delts)

Lifts your arms forward, out to the side and back.

Deltoids (delts)

Lifts your arms forward, out to the side and back.

Beginner moves for Shoulders
Exercise	Kit	Video
Lateral raise	Dumbbells
Front raise	Dumbbells
Rear delt fly	Dumbbells
Dumbbell shoulder press	Dumbbells
Seated dumbbell shoulder press	Dumbbells
Shoulder press machine	Machine
Reverse pec deck	Machine
Band pull-apart	Band

Advanced moves for Shoulders
Exercise	Kit	Video
Pike press-up	Bodyweight