Shoulders Exercises
Develop powerful shoulders with these exercises.
Showing 31–60 of 318 exercises
Chain Press
Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
Chair Upper Body Stretch
Sit on the edge of a chair, gripping the back of it.
Chest And Front Of Shoulder Stretch
Start off by standing with your legs together, holding a bodybar or a broomstick.
Chest Push from 3 point stance
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Chest Push (multiple response)
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Chest Push (single response)
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Chest Push with Run Release
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Chest Stretch on Stability Ball
The Chest Stretch on a Stability Ball is a flexibility exercise that targets the pectoral muscles and anterior shoulder. It uses the unstable surface of the ball to allow a deeper, more controlled stretch, helping to improve posture and upper body mobility.
Circus Bell
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
Clean
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean and Jerk
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean and Press
Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
Clean from Blocks
With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean Shrug
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Clock Push-Up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Close-Grip Barbell Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Close-Grip Dumbbell Press
Place a dumbbell standing up on a flat bench.
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
Close-Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Conan's Wheel
With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
Crucifix
The Crucifix is a static hold exercise that challenges shoulder endurance and stability by holding weights out to the sides at shoulder height. It primarily develops the deltoids and upper back, while also engaging the core and grip. This exercise is foundational for building the shoulder stamina required in strongman events and general athletic conditioning.
Cuban Press
The Cuban Press is a compound shoulder exercise that combines an external rotation with an overhead press. It primarily develops rotator cuff strength and shoulder stability while also targeting the deltoids. This movement is excellent for athletes looking to improve shoulder health and overhead pressing power.
Decline Barbell Bench Press
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Close-Grip Bench To Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Dumbbell Bench Press
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Smith Press
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles.
Dips - Chest Version
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Dips (Parallel Bars)
A full-bodyweight upper-body push movement performed on parallel bars. The athlete supports the entire bodyweight on straight arms gripping the bars, lowers the body by bending the elbows until the upper arms are roughly parallel to the floor, then presses back up to lockout. The classic calisthenics tricep / chest dip — high-load relative to the athlete's bodyweight. Distinct from Bench Dips (chair-supported, feet on floor, much lower load), from Dips - Chest Version (forward-lean variant emphasising chest), and from Dips - Triceps Version (more upright variant with bench OR parallel bars apparatus).
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