Upright Row - Barbell Upright Row - Barbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Barbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Barbell Close Grip Upright Row - Barbell Close Grip

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Barbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Barbell Narrow Stance Upright Row - Barbell Narrow Stance

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Barbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Barbell Wide Grip Upright Row - Barbell Wide Grip

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Barbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Cable Upright Row - Cable

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Cable Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Dumbbell Upright Row - Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Exercise Band Standing Upright Row - Exercise Band Standing

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Band Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Fitness Ball Dumbbell Upright Row - Fitness Ball Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Fitness Ball Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Resistance Tube Standing Upright Row - Resistance Tube Standing

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Resistance Tube Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Cable Upright Row - Seated Cable

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Cable Machine Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Dumbbell Upright Row - Seated Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Dumbbell Alternate Upright Row - Seated Dumbbell Alternate

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Dumbbell Narrow Stance Upright Row - Seated Dumbbell Narrow Stance

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Dumbbell Narrow Stance Alternate Upright Row - Seated Dumbbell Narrow Stance Alternate

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Single Narrow Stance Alternate Upright Row - Seated Single Narrow Stance Alternate

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Water Bottle Upright Row - Seated Water Bottle

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Water Bottle Alternate Upright Row - Seated Water Bottle Alternate

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Water Bottle Narrow Upright Row - Seated Water Bottle Narrow

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Seated Water Bottle Narrow Alternate Upright Row - Seated Water Bottle Narrow Alternate

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Single Dumbbell Upright Row - Single Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Single Seated Dumbbell Upright Row - Single Seated Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Flat Bench Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Single Seated Water Bottle Upright Row - Single Seated Water Bottle

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Single Water Bottle Upright Row - Single Water Bottle

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Smith Machine Upright Row - Smith Machine

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Smith Machine Close Grip Upright Row - Smith Machine Close Grip

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Smith Machine Close Grip Kneeling Upright Row - Smith Machine Close Grip Kneeling

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Smith Machine Kneeling Upright Upright Row - Smith Machine Kneeling Upright

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Smith Machine Wide Grip Upright Row - Smith Machine Wide Grip

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Standing Dumbbell Upright Row - Standing Dumbbell

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Dumbbell Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - Water Bottle Upright Row - Water Bottle

Benefits: The row is a highly effective compound upper-body exercise.

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Intermediate Shoulders Traps Forearms Strength Water Bottle Pull Compound Home
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Upright Row - With Chains Upright Row - With Chains

Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.

Purpose: Benefits The row is a highly effective compound upper-body exercise.

Intermediate Shoulders Traps Forearms Strength Chains Pull Compound Gym
General Info: The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Could not find your favorite exercise in the list? Please start a discussion and post the name and the list of steps. We will try to add it as soon as we can.