Shoulder exercises.

The shoulder is three heads — front (anterior), side (lateral), and rear (posterior) deltoid. A complete program hits all three. Here are 15 exercises Checkfit programs across them.

The 15

• Overhead Press (Barbell) — The compound builder. Heavy, full delt.
• Seated Dumbbell Press — More range, less back strain.
• Standing Dumbbell Press — Hits stabilizers harder.
• Arnold Press — Rotation adds front delt time under tension.
• Lateral Raise — Side delt isolation. The width-builder.
• Cable Lateral Raise — Constant tension throughout the range.
• Machine Lateral Raise — Stable, isolates the side delt without cheat.
• Front Raise — Front delt isolation. Use sparingly if pressing heavy.
• Rear Delt Fly (Dumbbell) — Most-skipped, most-needed for posture.
• Reverse Pec Deck — Rear delt with smooth resistance curve.
• Face Pull — Rear delts + scapular health. Cable.
• Cuban Press — Combines rotation and pressing for shoulder durability.
• Z-Press — Seated overhead press from the floor. Brutal for core and shoulders.
• Push Press — Uses leg drive to move more weight overhead.
• Landmine Press — Easier on the shoulder than overhead.