3 Alternate Shoulder Movements You Should Try

M&S Team
Written By: M&S Team
September 8th, 2017
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
Earlier this month, we visited Kris Gethin to get an inside look at some of the unique exercise variations he has developed over the years in the gym.

Last month, the M&S media team traveled to Boise, ID and met up with Kaged Muscle CEO Kris Gethin.

While at one of his favorite home gyms, Kris showed us some of the unique exercise variations he has developed over the years he’s spent in the gym.

In this video, Kris covers 3 shoulder exercises he likes to use to isolate his delts.

1. Squat Press

For his first movement, Kris heads over to a hack squat machine. He steps in, making sure he is right underneath the machine and begins to press overhead.

This variation eliminates the risk of putting your delts in a vulnerable position while maximizing the contraction at the top of the movement.

Kris likes to go with a high rep count when performing this exercise. The lighter weight needed to do a higher rep range helps eliminate some of your core activation. Aim for 3 sets of 12-15 repetitions if you decide to add these to your own workout program.

2. Bent-Over Machine Lateral Raise

Next up for Kris is a bent-over lateral raise using the lateral raise machine.

To set up for these, Kris places his head on the pad of the machine, bends over, and places his elbows on the arm pads. Then, raise your arms as you would while performing a bent over lateral raise. This exercise is perfect for completely isolating the rear delts.

For this exercise, aim to perform 3 sets of 15 repetitions.

3. Lying Cable Side raises

When performing lateral raises, Kris likes to focus on the anterior delt. So, to target them better, he performs lateral raises lying down.

To get in position for this exercise, set up a pad to lay on, grab the handles of the cables, and lean back. Raise the cables to your side and return them to the starting position.

Kris uses this exercise as a shoulder day finisher and goes with a rep range of 15-20 reps per set.