Standing Overhead Press
4 sets · 6–8 reps · 120s rest
All videosFront deltsPress · control down Front / side deltsPress · control down Front deltsLift · slow negative Side deltsLift · slow negative Side deltsLift · slow negative Side delts / trapsPull · control return Rear deltsPress · control down Rear deltsLift · slow negative Rear delts / trapsPull · control return TrapsHinge · stand tall TrapsHinge · stand tall
Form & Technique
Shoulders
11 exercises · 4 muscle areas · AI voice
Front Delts
3 videosSeated Dumbbell Press
3 sets · 8–10 reps · 90s rest
Front Raise
3 sets · 12–15 reps · 60s rest
Side Delts
3 videosCable Lateral Raise
4 sets · 12–15 reps · 60s rest
Dumbbell Lateral Raise
3 sets · 15–20 reps · 45s rest
Upright Row
3 sets · 10–12 reps · 60s rest
Rear Delts
3 videosReverse Pec Deck
3 sets · 15–20 reps · 60s rest
Bent-over Reverse Fly
3 sets · 15–20 reps · 60s rest
Face Pull
3 sets · 15–20 reps · 60s rest
Traps
2 videosBarbell Shrug
3 sets · 12–15 reps · 60s rest
Dumbbell Shrug
3 sets · 12–15 reps · 60s rest