Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Booktopia Logo

Purchase Print Products

Human Kinetics print books are now distributed by Booktopia Publisher Services throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Booktopia to order your Human Kinetics print books.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Shoulder Exercises

This is an excerpt from Strong & Sculpted by Brad Schoenfeld.

Exercises for the shoulders are divided into the following three categories (see table 3.1):

  • Category 1 comprises multijoint overhead pressing exercises and upright rowing.
  • Category 2 comprises single-joint frontal plane exercises for the shoulder musculature that target the middle head of the deltoid.
  • Category 3 comprises single-joint transverse plane exercises for the shoulder musculature that target the posterior head of the deltoid.

Dumbbell Shoulder Press

This move targets the deltoids, with an emphasis on the front delts. Secondary emphasis is on the upper trapezius and triceps.

Shoulder Category 1


Sit at the edge of a flat bench or chair. Grasp two dumbbells and bring the weights to shoulder level with your palms facing away from your body.


Press the dumbbells upward and in, allowing them to touch together directly over your head. Contract your deltoids and then return the dumbbells along the same arc to the start position.

Expert Tip

Don't arc the weights outward as you press; this increases stress to the connective tissue in the shoulder joint.


Learn more about Strong & Sculpted.