Shoulder exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, dumbbell, barbell
Shoulders · Beginner
Machine Lateral Raise
An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Back · Advanced
Front Lever
An advanced static horizontal-body hold using both hands on fixed raised station handles. The back and shoulder muscles sustain the lever while the trunk and hips maintain a straight suspended body.
Rear shoulders · Beginner
Dynamic Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch performed through controlled entry-and-return movements without a sustained end-position hold. It focuses on the back of the shoulder without external weights.
Shoulders · Intermediate
Pike Push-Up On Bench
Puts the feet on a bench while the hands stay on the floor, which lifts the hips higher in the inverted-V position and brings the press closer to vertical than a floor pike push-up.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Chest · Beginner
Bent Arm Chest Stretch
A one-sided, wall-supported stretch for the chest with the elbow bent and the forearm resting against the wall. The position lengthens the chest muscles through body positioning rather than repeated muscular contractions.
Shoulders · Intermediate
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
Shoulders · Beginner
Dumbbell Alternate Front Raise
An isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
Glutes · Beginner
Side Plank Clamshell (Stable Trunk)
Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
Legs · Advanced
Assault Air Bike
A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
Triceps · Advanced
Full Planche Push-Up
An advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
Shoulders · Intermediate
Seated Shoulder Press Neutral Grip
An upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Shoulders · Advanced
Turkish Get Up
A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Shoulders · Intermediate
One-Arm Kettlebell Overhead Press
The one-arm kettlebell press is a compound exercise that targets the shoulders, triceps, and core. It involves pressing a kettlebell overhead with one arm while maintaining stability and control. This exercise enhances unilateral strength and improves shoulder mobility and stability.
Chest · Intermediate
Decline Dumbbell Bench Press
A compound chest exercise using two independent weights on a head-down bench. It emphasizes the lower chest and combines chest pressing with elbow extension by the triceps.
Shoulders · Intermediate
Dumbbell Standing Driver
A standing shoulder exercise with one dumbbell held by its opposite ends in front of the body. The weight turns from one side to the other like a steering wheel while the arms maintain their forward position.
Shoulders · Intermediate
Chest Supported Lateral T Raise
An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Shoulders · Beginner
One-Arm Dumbbell Lateral Raise
A standing shoulder-isolation exercise with one dumbbell moving out to the side. It targets the lateral deltoid while the torso remains unsupported and still.
Shoulders · Beginner
Smith Machine Upright Row
A compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
