Shoulders Exercises
Develop powerful shoulders with these exercises.
Showing 1–30 of 318 exercises
Advanced Kettlebell Windmill
Clean and press a kettlebell overhead with one arm.
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Alternating Deltoid Raise
The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence. It primarily develops the anterior (front) and medial (side) deltoid heads, improving shoulder definition and overhead pressing stability.
Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders.
Around The Worlds
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Assault Bike
Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Backward Medicine Ball Throw
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Barbell Ab Rollout
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
Barbell Bench Press
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Guillotine Bench Press
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
Barbell Rollout from Bench
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
Battle Ropes
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
Behind Head Chest Stretch
An advanced, partner-assisted PNF (Proprioceptive Neuromuscular Facilitation) stretch for the chest and shoulder complex. It involves an isometric contraction followed by a passive stretch to increase flexibility in the anterior shoulder and pectoral muscles. Requires good baseline shoulder mobility and a communicative partner.
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Bent-Arm Dumbbell Pullover
Place a dumbbell standing up on a flat bench.
Bent Over Dumbbell Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
Body-Up
The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.
Bodyweight Flyes
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Bottoms-Up Clean From The Hang Position
Initiate the exercise by standing upright with a kettlebell in one hand.
Bradford/Rocky Presses
The Bradford Press, also known as the Rocky Press, is a shoulder strength exercise that combines a standard overhead press with a behind-the-neck press in one fluid motion. It develops shoulder stability, triceps strength, and overhead mobility through a greater range of motion than a standard press.
Cable Internal Rotation
The Cable Internal Rotation is an isolation exercise that targets the internal rotators of the shoulder, primarily the subscapularis muscle. It is used to strengthen the rotator cuff, improve shoulder stability, and support healthy joint function, particularly important for overhead athletes and general shoulder health.
Cable Rope Rear-Delt Rows
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Cable Seated Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight.
Car Drivers
Car Drivers is an isolation exercise that targets shoulder stability and rotational strength by simulating turning a steering wheel. It primarily strengthens the rotator cuff muscles and forearms while challenging core stability to resist torso rotation, making it useful for shoulder health and sports involving rotational force.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Can't find what you need?
Suggest a new exercise