There are many "golden moves" in shoulder training. Here are some common ones:

1. Barbell press: exercise the front side of deltoid muscle.

2. Sit dumbbell side lift: exercise the middle of deltoid muscle.

3. Sit on the dumbbell and lift forward: exercise the front of deltoid muscle.

4. Sit on dumbbells and lift horizontally: exercise the back of deltoid muscle.

5. Sit on the dumbbell and lean against the bird: exercise the muscles around the shoulder blades.