Shoulder exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, dumbbell, barbell
Shoulders · Beginner
One-Arm Cable Front Raise (Overhand Grip)
A unilateral shoulder exercise using a low cable and an overhand, palm-down grip. It targets the anterior deltoid, with one arm working against cable resistance at a time.
Rear shoulders · Beginner
Static Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch in which the end position is held steadily for a set time. It targets the back of the shoulder, especially the rear deltoid, without external weights or repeated arm movements during the hold.
Shoulders · Intermediate
Barbell Medium-Grip Upright Row
A standing barbell pull for the shoulders and upper back with a medium overhand grip. It is a distinct setup from the wide and extra-wide variations; the front camera view is presentation metadata, not the reason for a separate exercise.
Shoulders · Intermediate
Barbell Extra-Wide-Grip Upright Row
A standing shoulder and upper-back exercise using the widest overhand grip among these three verified demonstrations. The qualifier identifies this source-specific setup, not a required maximum grip width for every trainee.
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Shoulders · Intermediate
Pike Push-Up (Elbows Tucked)
A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
Chest · Intermediate
Barbell Larsen Press (Elbows Out)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
Back · Beginner
Moving Child Pose
A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
Chest · Intermediate
Wide-Grip Barbell Bench Press
A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
Chest · Intermediate
Medium-Grip Barbell Bench Press
A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
Chest · Beginner
Incline Push-Up (Centered Hand Placement)
An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.
Chest · Beginner
Incline Push-Up (Wide Hand Placement)
An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
Shoulders · Advanced
Handstand Hold
An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Shoulders · Intermediate
Wall Angel
Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Shoulders · Intermediate
Seated Barbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Shoulders · Beginner
Bird Dog Plank
A core-stability variation that combines a plank position with bird-dog-style limb control. It develops the core, glutes, shoulders, balance, and coordination.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Shoulders · Intermediate
Tsunami Overhead Press
A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
Shoulders · Advanced
Kettlebell Windmill
A full-body kettlebell exercise combining an overhead hold with hip hinging and lateral trunk control. It develops shoulder stability, hip mobility, oblique strength, and coordinated movement.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Chest · Intermediate
Decline Dumbbell Fly
A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
