Exercises by body area
Shoulders exercises
Explore 850 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
1 & 1/4 Push-Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Ab Wheel Rollout
Advanced anti-extension rollout for abs and lats.
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Active Bar Hang
Timed hanging drill for grip strength and active control of the shoulder blades.
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Active Single-Arm Shoulder Flexion
Standing shoulder-control drill for active overhead range without rib or lower-back compensation.
View exerciseAlternating Dumbbell Arnold Press
Alternating Arnold press that combines unilateral overhead strength, smooth forearm rotation, and trunk control while the other dumbbell remains racked.
View exerciseAlternating Dumbbell Bench Press (High Start)
Alternating bench press that begins with both dumbbells high and maintains an isometric lockout on one side while the other completes a repetition.
View exerciseAlternating Dumbbell Chest Press on Stability Ball
Advanced alternating chest press performed from a bridged upper-back support on a stability ball, adding anti-rotation and balance demand.
View exerciseAlternating Dumbbell Overhead Press
Standing alternating dumbbell overhead press that trains unilateral shoulder strength while the opposite bell remains racked.
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Alternating Kettlebell Hang Clean
Single-kettlebell hang clean alternating hands at the controlled bottom position to train hip power, rack timing, and coordination on both sides.
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Alternating Plank Reach
High-plank anti-rotation drill alternating forward arm reaches while the ribs, pelvis, and support shoulder remain stable.
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Alternating Plate Push-Up
Asymmetrical push-up alternating which hand is elevated on a stable plate, adding trunk-control and hand-transition demands.
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Alternating Shoulder Scratch Stretch
Alternating behind-the-back shoulder-reach stretch using opposite overhead and lower-back arm positions, with an optional strap between the hands.
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Alternating Single-Arm Battle-Rope Slams
Alternating single-arm battle-rope slams for upper-body conditioning and trunk control.
View exerciseAlternating Suspension-Trainer Clock Press
Suspension chest-press variation alternating one bent-arm press with the opposite straight-arm clock reach while resisting trunk rotation.
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Alternating Tuck Sit
Supported tuck hold alternating one leg into a low straight-leg extension while the hips stay lifted and shoulders remain stable.
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Alternating Two-Point Plank
Challenging plank-control drill lifting one hand and the opposite foot while resisting trunk rotation.
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American Dumbbell Swing
Technical two-hand dumbbell swing using hip power to guide the load into a controlled overhead finish.
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Anterior Shoulder & Chest Stretch
Unilateral doorway or post stretch for the chest and front of the shoulder using gentle body rotation away from the supported arm.
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Anti-Gravity Press
Light prone incline EZ-bar press training shoulder and upper-back control along a diagonal overhead path.
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Archer Push-Up
Advanced wide-hand push-up shifting most of the load to one arm while the opposite arm stays progressively straighter.
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Arm Circles Forward & Backward
Mobility drill for practicing joint range with smooth control.
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Arm Corkscrew Rotation
Straight-arm shoulder internal/external-rotation drill performed at shoulder height while the trunk and shoulder blades remain controlled.
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Arnold Press
Rotating dumbbell shoulder press that combines front-delt control and overhead strength.
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Atlas Stone to Shoulder
Advanced odd-object lift taking an Atlas stone from the floor through the lap and onto one shoulder with coordinated leg, hip, trunk, and upper-body drive.
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Axle Bar Military Press
Strict standing overhead press with a thick axle, using no leg drive and a close stable stance to challenge shoulder strength and trunk bracing.
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Axle Continental Clean and Push Press
Advanced strongman floor-to-overhead lift combining a continental axle clean with a controlled dip-and-drive push press.
View exerciseBand Alternate Incline Chest Press with Twist
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.
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Band Bent Over Pull Apart
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Band Bent Over Rear Delt Fly
Bent-over band fly targeting the rear deltoids and upper back through a controlled lateral arc.
View exerciseBand Chest Fly
Standing band fly that trains chest horizontal adduction through a fixed-elbow arc from an anchor behind the body.
View exerciseBand Cross-Body One-Arm Chest Press
Unilateral band chest press from a rear chest-height anchor, finishing slightly across the midline while the trunk resists rotation.
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Band Curl to Press
Two-phase band exercise combining a strict bilateral biceps curl with an overhead press from shoulder height.
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Band External Rotation at Side
Light band external rotation with the elbow fixed at the side for rotator-cuff control, preparation, or rehabilitation.
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Band Face Pull to Y
Band face pull flowing into a controlled overhead Y for upper-back and shoulder-blade control.
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Band Floor Press
Pressing drill building chest, shoulder, and triceps strength with band.
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Band Forearm Plank Row
Core-control drill keeping the trunk stable through a challenging variation.
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Band Half Kneeling Rotational Lift
Rotational core drill for controlled trunk movement and oblique strength.
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Band Hammer Curl to Press
Two-stage band exercise combining a neutral-grip hammer curl with an overhead press.
View exerciseBand High Fly
High-anchored band chest fly sweeping the arms downward and inward with a nearly fixed elbow angle.
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Band High to Low Chop
Standing band chop moving from a high anchor toward the opposite hip through controlled trunk and hip rotation.
View exerciseBand Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.
View exerciseBand Isometric Pull-Apart Hold
Isometric band pull-apart hold for upper-back, shoulder, and rotator-cuff activation before training.
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Band Lat Stretch
Single-arm band-assisted lat stretch using a secure high anchor and a controlled hip-back position.
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Band Lateral Raise
Standing band lateral raise that isolates the shoulders through a controlled arc to shoulder height.
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Band Lateral Scapular Retraction
Straight-arm scapular retraction drill that trains shoulder-blade control without turning the movement into a row.
View exerciseBand Low Alternate Chest Press
Alternating single-arm band press from a low rear anchor, combining an upward pressing path with trunk anti-rotation.
View exerciseBand Low Chest Fly
Low-to-high band chest fly that sweeps the arms upward and inward with a nearly fixed elbow angle.
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Band Low-to-High Wide Row
Standing band row from a low anchor to a high, wide-elbow finish for the upper back and rear shoulders.
View exerciseBand Narrow-Grip High Row
High-anchored narrow-grip row to the upper chest with the elbows traveling outward for upper-back and rear-shoulder work.
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Band No-Money Drill
Bilateral shoulder external-rotation drill performed with the elbows held at the sides for rotator-cuff and scapular control.
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Band Overhead Press
Bilateral overhead press from an underfoot band for shoulder and triceps strength with trunk control.
View exerciseBand Overhead Single-Arm Triceps Extension
Single-arm overhead triceps extension from a low rear band anchor, emphasizing strict elbow movement and trunk control.
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Band Plank
Band-resisted high-plank hold with the band across the upper back and secured beneath both hands.
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Band Plank Row
Single-arm band row from a high plank, combining back strength with trunk anti-rotation and support-shoulder stability.
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Band Pull-Apart
Straight-arm band pull-apart for rear-shoulder, upper-back, and scapular control.
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Band Rear Delt Fly
Anchored band rear-deltoid fly using a fixed elbow angle to train the rear shoulders and upper back.
View exerciseBand Resisted Chin-up
Advanced chin-up with a band anchored below and attached at the waist to add increasing resistance toward the top.
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Band Reverse Curl to Shoulder Press
Combined underfoot band reverse curl and overhead shoulder press for forearms, arms, and shoulders.
View exerciseBand Row To External Rotation
High-elbow band row followed by shoulder external rotation for upper-back, rear-shoulder, and rotator-cuff control.
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Band Scapular U Pull
Light straight-arm U-shaped band pull-apart emphasizing scapular retraction and depression without neck loading.
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Band Seated High Row
Seated high band row from an upper-chest anchor with elbows traveling back and outward for upper-back and rear-shoulder strength.
View exerciseBand Seated Wide Grip Row
Wide-grip foot-anchored seated row emphasizing the upper back, rear shoulders, and scapular retraction.
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Band Shoulder Dislocate
Pain-free shoulder pass-through with a light band for controlled overhead mobility.
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Band Shoulder Flexion & External Rotation
Light-band shoulder flexion with continuous outward tension for controlled overhead mobility and rotator-cuff activation.
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Band Side Plank Row
Single-arm band row performed from a forearm side plank to train pulling strength and anti-rotation control.
View exerciseBand Single Arm Shoulder Press
Single-arm overhead press with the band anchored beneath the working-side foot, training shoulder and trunk control.
View exerciseBand Single-Arm High Biceps Curl
Single-arm high biceps curl from a side anchor with the upper arm held around shoulder height.
View exerciseBand Single-Arm Low-to-High Wide-Elbow Row
Single-arm row from a low front anchor to a high wide-elbow finish, emphasizing the upper back and rear shoulder.
View exerciseBand Single-Arm Twisting Chest Press
Standing single-arm band chest press with a small controlled torso turn while the pelvis remains stable.
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Band Split Stance Low to High Chop
Split-stance low-to-high diagonal band lift for controlled trunk rotation and oblique strength.
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Band Split Stance Wood Chop
Split-stance high-to-low band chop for controlled trunk rotation and oblique strength.
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Band Standing External Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
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