Which shoulder machine exercises does GainsLog use in its programs?

Machine Lateral Raise, Machine Reverse Fly, Machine Shoulder Press, Single Arm Cable Lateral Raise, and Seated Smith Shoulder Press. They are the shoulder exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.

How many sets of shoulder exercises should I do a week?

GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your shoulders at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.

Which shoulder machine exercises are compound?

The GainsLog library tags 10 of the 26 as compound lifts, for example Machine Shoulder Press, Seated Smith Shoulder Press, Plate Loaded Shoulder Press, and Cable Upright Row. The other 16 are isolation exercises.

Shoulder machine exercises

By Ossian Hempel · Updated October 25, 2026

The GainsLog exercise library has 26 exercises that target your shoulders on a machine, a cable station or a Smith machine. 5 of them are used in the app's programs or suggested by its Program Builder.

Exercises: 26
Machine, cable, Smith: 5 · 18 · 3
In GainsLog programs: 5
Balanced weekly sets, default profile: 5 to 12

Shoulder abduction

The upper arm lifts away from the side of the body, as in a lateral raise, an overhead press or an upright row. 18 exercises.

Shoulder machine exercises: shoulder abduction
Exercise	Equipment	Type	Notes
Machine Lateral RaiseMachine · Isolation · In GainsLog programs	Machine	Isolation	In GainsLog programs
Machine Shoulder PressMachine · Compound · In GainsLog programs	Machine	Compound	In GainsLog programs
Single Arm Cable Lateral RaiseCable · Isolation · In GainsLog programs	Cable	Isolation	In GainsLog programs
Seated Smith Shoulder PressSmith machine · Compound · In GainsLog programs	Smith machine	Compound	In GainsLog programs
Plate Loaded Shoulder PressMachine · Compound	Machine	Compound
Single Arm Machine Lateral RaiseMachine · Isolation	Machine	Isolation
Cable Behind the Back Lateral RaiseCable · Isolation	Cable	Isolation
Cable Lateral RaiseCable · Isolation	Cable	Isolation
Cable Upright RowCable · Compound	Cable	Compound
Cuffed Incline Lateral RaiseCable · Isolation · Incline	Cable	Isolation	Incline
Cuffed Lateral RaiseCable · Isolation	Cable	Isolation
Incline Cable Lateral RaiseCable · Isolation · Incline	Cable	Isolation	Incline
Lying Cable Lateral RaiseCable · Isolation	Cable	Isolation
Lying Cuffed Lateral RaiseCable · Isolation	Cable	Isolation
Single Arm Cuffed Behind the Back Lateral RaiseCable · Isolation	Cable	Isolation
Single Arm Cuffed Lateral RaiseCable · Isolation	Cable	Isolation
Seated Smith Behind the Neck PressSmith machine · Compound	Smith machine	Compound
Smith Upright RowSmith machine · Compound	Smith machine	Compound

Log your shoulder machine work in GainsLog

Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.

Horizontal shoulder abduction

The upper arm moves out and back at shoulder height, as in a reverse fly. 8 exercises.

Shoulder machine exercises: horizontal shoulder abduction
Exercise	Equipment	Type	Notes
Machine Reverse FlyMachine · Isolation · In GainsLog programs	Machine	Isolation	In GainsLog programs
Cable Bent Over Rear Lateral RaiseCable · Isolation	Cable	Isolation
Kneeling Rope FacepullCable · Compound	Cable	Compound
Kneeling Vulken FacepullCable · Compound	Cable	Compound
Reverse Cable Crossover FlyCable · Isolation	Cable	Isolation
Rope FacepullCable · Compound	Cable	Compound
Single Arm Cable Rear Delt FlyCable · Isolation	Cable	Isolation
Vulken FacepullCable · Compound	Cable	Compound

In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.

How many sets of shoulders a week?

GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your shoulders is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.

A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the shoulders range, whatever the equipment.

Weekly working sets for shoulders in GainsLog
Priority	Default profile	Female profile
Focus	10 to 15	10 to 15
Balanced	5 to 12	5 to 12
Deprioritized	1 to 5	1 to 5

Plan every muscle at once with the volume calculator.

Rate your program's weekly sets in GainsLog

GainsLog Premium's program builder rates your program against these set ranges for every muscle.

FAQ

Which shoulder machine exercises does GainsLog use in its programs?: Machine Lateral Raise, Machine Reverse Fly, Machine Shoulder Press, Single Arm Cable Lateral Raise, and Seated Smith Shoulder Press. They are the shoulder exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
How many sets of shoulder exercises should I do a week?: GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your shoulders at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
Which shoulder machine exercises are compound?: The GainsLog library tags 10 of the 26 as compound lifts, for example Machine Shoulder Press, Seated Smith Shoulder Press, Plate Loaded Shoulder Press, and Cable Upright Row. The other 16 are isolation exercises.