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Shoulder has three parts
Front Deltoid. Middle Deltoid, and Rear Deltoid
*Disclaimer - Most exercises will target more then one section of the muscle but still help optimize growth in specific area.
Front Deltoid
Front Deltoid
Free Weight (Barbell & Dumbbell)
Military press (barbell)
Dumbbell Press
Dumbbell Front Raises
Machines
Seated Smith Machine Shoulder Press
Shoulder press Machine
Cable Front Raises
Body weight
Pike Push ups
Middle Deltoid
Middle Deltoid
Free Weight (Barbell & Dumbbell)
Dumbbell Lateral Raises
Machines
Machine Lateral Raises
Cable Lateral Raises
Body weight
Handstand hold
Rear Deltoid
Rear Deltoid
Free Weight (Barbell & Dumbbell)
Rear Delt Dumbbell rows
Machines
Cable Cross overs
Rear Delt Flies
Cable Face Pulls
Body weight
Pull ups (Rear deltoid focused)
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