Upright barbell row

The Upright Barbell Row is an advanced upper body exercise that targets the shoulders and traps.

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10 Reps, 3 Sets

Leverage shoulder press

The Leverage shoulder press can really isolate different muscles in your shoulder. You can pile up the weight for mass shoulder gains.

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10 Reps, 3 Sets

Dumbbell shoulder press

The dumbbell shoulder press is a solid mass building compound movement exercise that can add serious mass when using heavy weights with the correct form. It’s one of the most popular mass builders for the shoulders.

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10 Reps, 3 Sets

Dumbbell Lateral raises

The dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder while concentrating on the medial deltoid muscles along with your traps.

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10 Reps, 3 Sets

Cuban press

This exercise works the smaller, internal muscles of the shoulder that control the rotational movement of the joint. It helps build strong shoulders and helps targets the rotatory cuff muscles of your shoulders.

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10 Reps, 3 Sets

Alternating cable press

This is exercise can be done as an alternative to the seated dumbbell press. This will help you concentrate more on the negative motion as the cable and weight pulls your arms down, which helps to in pumping the muscle gain.

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10 Reps, 3 Sets

Seated dumbbell raises

This exercise activates the medial deltoid strongly and the posterior deltoid is moderately activated as a result of leaning slightly forward.

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10 Reps, 3 Sets

Arnold dumbbell press

The Arnold press is a variation of the traditional shoulder press is used to help build all three of the main muscles in the shoulders. This exercise requires a rotational movement throughout the press portion of the lift, which increases shoulder stability and targets the inside shoulder muscles at the bottom of the lift.

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10 Reps, 3 Sets