Shoulder exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, dumbbell, barbell
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Shoulders · Beginner
Band Pass Through Shoulders
A mobility drill designed to improve shoulder flexibility and range of motion. It involves using a resistance band to guide the arms through a full overhead arc, promoting joint health and preparing the shoulders for more intense activities.
Shoulders · Beginner
Machine Shoulder Press
A compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Shoulders · Intermediate
Barbell Narrow Grip Upright Row
A compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Shoulders · Intermediate
Half Kneeling Shoulder Dumbbell Press
An exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Shoulders · Intermediate
Dumbbell Half Kneeling Shoulder Press
An exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Shoulders · Intermediate
One-Arm Landmine Standing Shoulder Press
An effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Shoulders · Beginner
Machine Reverse Flyes
Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
Shoulders · Intermediate
Frog Planche
A compact hand balance with bent elbows, the knees supported against the upper arms and both feet off the floor. It develops control of a supported arm balance rather than the unsupported straight-body position of a full planche.
Triceps · Intermediate
Close Grip Push-Up
A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
Core · Advanced
Ring Pike
A dynamic bodyweight exercise with the palms on the floor and both feet suspended in low gymnastic rings. The hips rise from a plank into a pike through hip flexion and trunk control while the shoulders and arms support the upper body.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Shoulders · Intermediate
Barbell Wide-Grip Upright Row
A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Shoulders · Intermediate
Pike Push-Up Between Chairs
A pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.
Hamstrings · Intermediate
Downward Dog
A static inverted-V pose supported by both palms and feet. It combines a posterior-leg stretch with active support from the arms, shoulder girdle and trunk, without a repeated movement cycle.
Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Shoulders · Intermediate
Medicine Ball Slam
The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
Chest · Intermediate
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
Shoulders · Advanced
Full Planche
An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Shoulders · Intermediate
Standing Dumbbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Triceps · Intermediate
Close Grip Incline Dumbbell Bench Press
The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids.
