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Exercises

Machine shoulder exercises

Machine shoulder exercises, from the easiest version to the hardest. Machines guide the path of the weight, so you can focus on effort rather than balance.

6 moves5 with 3D demosBeginner 5Intermediate 1

Beginner machine shoulder exercises 5

Machine shoulder press demonstrated on the 3D figure3D demoMachine shoulder pressBeginner · Strength machineReverse fly machine demonstrated on the 3D figure3D demoReverse fly machineBeginner · Strength machineSmith machine shoulder press demonstrated on the 3D figure3D demoSmith machine shoulder pressBeginner · Strength machine + A bench or boxLeverage Shoulder Press demonstrated on the 3D figure3D demoLeverage Shoulder PressBeginner · Strength machineSmith Machine One-Arm Upright RowBeginner · Strength machine

Intermediate machine shoulder exercises 1

Smith machine upright row demonstrated on the 3D figure3D demoSmith machine upright rowIntermediate · Strength machine

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Questions people ask

What are good machine shoulder exercises for beginners?

Start with moves graded easy, such as Machine shoulder press, Reverse fly machine, Smith machine shoulder press. There are 5 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.