Tailrep

TRAINING GUIDE — SHOULDERS

Shoulders training

Presses, raises, and the rest of the shoulder work. Front, side, and rear delts handle different movements, and the rear tends to lag because the front already works during chest days.

Muscles in this group

Tailrep splits groups into individual muscles, so the same "Shoulders" session still records what you targeted.

  • Front Delts
  • Side Delts
  • Rear Delts

Shoulders exercises

Every Shoulders exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.

65 exercises

Barbell exercises

  • Overhead Press
  • Seated Overhead Press
  • Behind-the-Neck Press
  • Push Press
  • Z Press
  • Smith Machine Shoulder Press
  • Landmine Press
  • Bradford Press
  • Upright Row
  • Barbell Front Raise
  • Landmine Lateral Raise
  • Smith Machine Upright Row
  • Barbell Rear Delt Row
  • Clean and Jerk
  • Snatch
  • High Pull
  • Thruster
  • Clean and Press

Dumbbell exercises

  • Dumbbell Shoulder Press
  • One-Arm Dumbbell Shoulder Press
  • Arnold Press
  • Kettlebell Overhead Press
  • Lateral Raise
  • Leaning Lateral Raise
  • Incline Lateral Raise
  • Dumbbell Upright Row
  • Y-Raise
  • Front Raise
  • Rear Delt Raise
  • Incline Rear Delt Raise
  • Cuban Press
  • Neutral-Grip Dumbbell Shoulder Press
  • Dumbbell Push Press
  • Seated Lateral Raise
  • Full Can Raise
  • Dumbbell Rear Delt Row
  • Overhead Carry
  • Bottoms-Up Press
  • Turkish Get-Up
  • Kettlebell Snatch
  • Kettlebell Windmill
  • Dumbbell Snatch
  • Devil Press

Machine exercises

  • Machine Shoulder Press
  • Machine Lateral Raise
  • Machine Rear Delt Fly

Cable exercises

  • Wide-Grip Seated Row
  • Cable Shoulder Press
  • Cable Lateral Raise
  • Cable Upright Row
  • Cable Front Raise
  • Cable Rear Delt Fly
  • Face Pull
  • External Rotation
  • Internal Rotation
  • Cable Rear Delt Row

Bodyweight exercises

  • Pike Push-Up
  • Handstand Push-Up

Other exercises

  • Plate Front Raise
  • Band Pull-Apart
  • Band Shoulder Press
  • Band Lateral Raise
  • Band Face Pull
  • Wall Ball
  • Log Press

Exercises that work it secondarily

  • Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Wide-Grip Bench Press
  • Reverse-Grip Bench Press
  • Guillotine Press
  • Floor Press
  • Dumbbell Bench Press
  • Incline Dumbbell Press
  • Decline Dumbbell Press
  • Neutral-Grip Dumbbell Press
  • Incline Neutral-Grip Dumbbell Press
  • Dumbbell Fly
  • Incline Dumbbell Fly
  • Decline Dumbbell Fly
  • Svend Press
  • Around the World
  • Machine Chest Press
  • Machine Incline Chest Press
  • Dip Machine
  • Assisted Dip
  • Smith Machine Bench Press
  • Smith Machine Incline Bench Press
  • Cable Crossover

Building a session

Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

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