Shoulder exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, dumbbell, barbell
Shoulders · Beginner
Band Lateral Raise
A shoulder isolation exercise that uses elastic resistance to target the lateral deltoids. It develops the middle portion of the shoulder through an outward arm-raising pattern.
Shoulders · Intermediate
Seated Arnold Dumbbell Press
A compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest.
Glutes · Beginner
Crab Pose
A reverse tabletop hold supported by the palms and feet, with bent knees and elevated hips. Hip extensors maintain the raised pelvis while the arms and shoulder girdle support bodyweight behind the torso.
Shoulders · Beginner
Barbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with a barbell. It emphasizes the front portion of the shoulder without using a pressing pattern.
Shoulders · Intermediate
One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
Shoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Shoulders · Intermediate
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders.
Shoulders · Intermediate
One-Arm Rear Delt Fly
The Single Arm Rear Delt Fly is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It also engages the upper back muscles, including the rhomboids and trapezius, to a lesser extent. This exercise helps improve shoulder stability and posture.
Shoulders · Intermediate
Barbell Shoulder Grip Upright Row
A compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.
Shoulders · Intermediate
Standing Cuban Press
A shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Shoulders · Intermediate
Incline Powell Raise
An isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed on an incline bench to enhance the range of motion and muscle engagement. This exercise helps improve shoulder stability and posture.
Shoulders · Intermediate
Smith Seated Behind Neck Press
A shoulder exercise performed using a Smith machine.
Triceps · Intermediate
Ring Dips
A compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Chest · Intermediate
Barbell Larsen Press (Tucked Elbows)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward the lower chest while the elbows stay closer to the torso. The upper body presses the bar as the trunk remains stable on the bench.
Shoulders · Intermediate
Pike Push-Up (Elbows Out)
A bodyweight pressing variation performed with the hips raised in an inverted-V position. The elbows travel farther to the sides as the upper body lowers, distinguishing it from the related tucked-elbow variation.
Shoulders · Beginner
Plate Bus Driver
A core and shoulder stability exercise that mimics the motion of turning a steering wheel. It primarily targets the deltoids, rotator cuff muscles, and engages the core for stabilization. This exercise is performed using a weight plate and is effective for improving shoulder mobility and strength.
Shoulders · Beginner
Seated Shoulder External Rotation
An isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
Shoulders · Beginner
Dumbbell Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Shoulders · Intermediate
Static Front Hold
The Static Front Hold, also known as the Front Lever Hold, is an advanced isometric exercise targeting the core, shoulders, and back muscles. It requires significant strength and control to maintain a horizontal position while hanging from a bar.
Chest · Beginner
Band Warm-Up Dynamic Shoulder Stretch
Designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.
Shoulders · Intermediate
Lying Cross Lateral Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
