Shoulders Exercises
Develop powerful shoulders with these exercises.
Showing 61–90 of 318 exercises
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Double Kettlebell Jerk
Hold a kettlebell by the handle in each hand.
Double Kettlebell Push Press
Clean two kettlebells to your shoulders.
Double Kettlebell Snatch
Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
Double Kettlebell Windmill
Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
Drop Push
Position low boxes or other platforms 2-3 feet apart.
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Dumbbell Bench Press with Neutral Grip
Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Dumbbell Clean
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Dumbbell Floor Press
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench.
Dumbbell Incline Shoulder Raise
Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Dumbbell Lying One-Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Dumbbell Lying Rear Lateral Raise
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Dumbbell One-Arm Shoulder Press
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Dumbbell One-Arm Upright Row
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Dumbbell Raise
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
Dumbbell Scaption
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Elbow Circles
Sit or stand with your feet slightly apart.
Elbows Back
Stand up straight.
Extended Range One-Arm Kettlebell Floor Press
Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
External Rotation
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
External Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
External Rotation with Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Floor Press
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Floor Press with Chains
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
Forward Drag with Press
Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
Front Cable Raise
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
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