Shoulder Exercises for Home Gym
Rear Delt Row — Close Grip
Sit on the bench pad and grab the barbell with a pronated grip, feet planted on the ground. Pull the bar to chest level with elbows flared out, using a narrow-but-comfortable grip. Pause at the top and bottom of each rep to avoid using momentum.
Rear Delt Row — Wide Grip
Same setup as the close grip version, but grab the bar as wide as possible. Pull to chest level with elbows flared out. The wider grip shifts emphasis further into the rear delts.
Face Pull with Wing Bar
Sit facing the cables with feet hooked into the wing bar attachment, about a foot away from the handles. Grab both handles with an overhand grip and pull toward your face, flaring your elbows outward. Lower slowly with control — don't let momentum carry the movement.
Rear Delt Row with Wing Bar
Same wing bar setup as the face pull. Pull the handles to your chest, keeping elbows on the outside at roughly a 45–90° angle. Pause at the top of each rep before returning slowly.
Cable Fly with Wing Bar
Sit facing the cables with feet hooked into the wing bar attachment, about a foot away. Raise both handles out to the side with slightly bent arms, keeping them at a 45° angle from your body. Pause at the top of each rep.
Face Pull
Sit on the bench pad and let your feet hang so you can pull your body toward the cables. Pull the handles toward your face with a pronated grip, aiming for the handles to meet near your ears. Lower slowly, keeping your back neutral throughout.
Overhead Raise
Sit on the bench pad facing the cables, feet planted, and grab both handles. Raise the handles up and out with straight arms until they're nearly overhead. Keep your chest up throughout and pause briefly at the top — no swinging.
Rear Delt Row — Wide Elbow
Kneel on the bench pad with shins down, arms fully stretched. Row up with elbows at a 90° angle to your body — out to the sides and up, rather than tucked down. Finish when your elbows pass slightly beyond your body, or as far as your shoulder mobility allows.
Wide Shoulder Fly
Kneel on the bench pad with shins down, hips forward, and core engaged. Raise both handles out to the side until your arms reach a 45° angle with your body. Pause briefly at the top and bottom of each rep.
Front Shoulder Fly
Kneel on the bench pad with shins down. Raise both handles up and to the side in a lateral motion, keeping a slight bend in your elbows and a neutral back. Pause briefly at the top and bottom of each rep.
