Shoulder exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, dumbbell, barbell
Chest · Intermediate
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Chest · Intermediate
Straight Bar Dips
A compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Triceps · Beginner
Overhead Triceps Stretch
A standing, self-assisted stretch for the back of the upper arm. The overhead shoulder position and bent elbow place particular emphasis on the long head of the triceps, without weights or a cable attachment.
Shoulders · Intermediate
Kettlebell Around the Head Rotation
A dynamic exercise that targets the shoulders, core, and upper back. It involves rotating a kettlebell around your head in a controlled manner, enhancing shoulder mobility and stability while engaging the core muscles.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Shoulders · Intermediate
Dumbbell Cuban Rotation
An exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Shoulders · Intermediate
Dumbbell Incline T Raise
An upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
Shoulders · Beginner
Lateral to Front Raise
A compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
Chest · Intermediate
Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
Shoulders · Intermediate
Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
Chest · Advanced
Planche Dips
An advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Shoulders · Intermediate
Pike Push-Up Between Benches
An elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
Chest · Beginner
Punching Bag Boxing
A cardiovascular and strength training exercise that involves striking a heavy bag with various punches.
Shoulders · Intermediate
Lever Seated Hammer Grip Shoulder Press
A seated machine overhead press with a neutral grip. It emphasizes the deltoids and triceps while the machine provides a guided pressing path and torso support.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
Shoulders · Intermediate
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Biceps · Advanced
Ring Muscle Up
An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
Shoulders · Beginner
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Shoulders · Beginner
One-Arm Cable Front Raise (Neutral Grip)
A unilateral shoulder exercise using a low cable and a neutral, thumb-up grip. It targets the anterior deltoid, with one arm working against cable resistance at a time.
Shoulders · Intermediate
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Shoulders · Intermediate
Seated Cuban Press
A compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Shoulders · Advanced
Straddle Planche
An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.
Chest · Intermediate
Standing Cable Chest Press
A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
