 | Arnolds press |
 | Barbell front raises |
| | One-dumbbell front raise |
 | Bent-over cable lateral, low-pulley bent-over lateral raises |
| | One - arm rear cable lateral |
 | Cable upright rows |
| | Lying cable rows |
 | Diagonal front dumbbell raises |
| | Diagonal front rope raises |
 | Diagonal one-arm cable lateral raises |
 | Dumbbell bent laterals, bent-over lateral raises |
| | Bent-over lateral raises - head butress |
 | Front arm raises, front dumbbell raises |
 | Kneeling one-arm cable laterals |
 | Low-pulley lateral raises, standing one-arm cable lateral raises |
 | One-arm overhead cable laterals |
 | Overhead cable laterals, high pulley lateral extensions |
 | Seated barbell front press, seated barbell military press |
| | Seated supinated grip barbell front press |
 | Seated barbell press behind neck, back press |
 | Seated dumbbell press |
 | Seated rear laterals |
| | Rear laterals with dumbbells in lunge on bench |
 | Side-lying lateral raises, one-arm incline dumbell lateral raise |
 | Standing lateral raises, lateral dumbbell raises |
 | Standing lateral raises to inner rotation |
 | Upright rows, upright barbell rowing |
