External rotation
Shoulder raises
Muscle group: The back muscles, the shoulder muscles
Trained muscle: Trapezius, deltoid
Focused muscle: Trapezius
Shoulder presses
Muscle group: The shoulder muscles, the chest muscles, the arm muscles
Trained muscle: Deltoid, Chest muscles, Triceps
Focused muscle: Deltoid
Flys
Muscle group: The chest muscles, the shoulder muscles
Trained muscle: Chest muscles, Deltoid
Focused muscle: Chest muscles
Bench press
Muscle group: The chest muscles, the arm muscles, the shoulder muscles
Trained muscle: Chest muscles, Triceps, Deltoid
Focused muscle: Chest muscles
Deadlifts
Muscle group: The back muscles, the leg muscles, the butt muscles, complex exercises
Trained muscle: Lower back muscles, thigh front, adductors, butt muscles
Focused muscle: Lower back muscles
Rowing
Muscle group: The back muscles, the shoulder muscles
Trained muscle: Latissimus, Trapezius, deltoid, middle back muscles
Lat pulldown
Muscle group: The back muscles, the arm muscles
Trained muscle: Latissimus, biceps, forearm
Focused muscle: Latissimus