Exercises by body area
Shoulders exercises - Page 10
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Pause Suspended Dip
Advanced ring dip with a deliberate bottom pause that removes rebound and increases stability demand.
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Pike Push-Up
Bodyweight shoulder press pattern from a pike position.
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Pilates Swimming
Prone Pilates endurance drill using small alternating opposite-arm and opposite-leg lifts from a controlled trunk-extension position.
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Plank Hold
Static forearm plank for whole-body bracing and anti-extension trunk control.
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Plank Jack
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack on Elbows
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack Slide with Towel
Low-impact sliding plank jack using towels under the feet to train trunk and hip control.
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Plank Jump
Explosive plank-to-tuck jump that drives both feet toward the hands and returns to high plank.
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Plank Knee to Elbow
High-plank knee-to-elbow drill combining trunk stability with alternating hip flexion.
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Plank Saw
Forearm-plank body glide that shifts the shoulders behind and ahead of the elbows while the body stays rigid.
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Plank Shoulder Tap
Alternating high-plank shoulder tap that challenges anti-rotation control as one hand leaves the floor.
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Plank Up-Down
Alternating transition between forearm plank and high plank while resisting trunk rotation.
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Plank Walkout
Standing hinge-to-hand-walk sequence that finishes in a controlled high plank before reversing.
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Plank with Twist
High-plank rotation into a brief side-plank reach while maintaining shoulder and trunk control.
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Plate Floor Press
Pressing drill building chest, shoulder, and triceps strength with weight plate.
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Plate Front Raise
Controlled plate front raise emphasizing shoulder flexion without trunk momentum.
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Plate Ground to Overhead
Plate ground-to-overhead conditioning drill combining a squat or hinge pickup with an overhead finish.
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Plate Halo
Controlled plate halo moving around the head to train shoulder mobility and trunk stability.
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Plate Overhead Carry
Two-hand plate overhead carry for shoulder stability and trunk control during deliberate walking.
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Plate Overhead Walking Lunge
Alternating walking lunge performed with a two-hand plate lockout overhead.
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Plate Press
Standing horizontal plate press from the chest for controlled shoulder, chest, and triceps work.
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Plate Prone Y on Bench
Incline-bench prone Y raise using one light plate in each hand for lower-trap and shoulder control.
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Plate Punch
Fast two-hand plate punch for repeated horizontal pressing output and controlled deceleration.
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Plate Seated Lateral Raise
Seated lateral raise using one light plate in each hand to isolate the middle deltoids.
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Plate Shoulder Circle Big To Small Rotation
Light-plate shoulder circles that progress from large to small arcs in both directions.
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Plate-Loaded Dead Bug
Loaded dead-bug variation holding a plate above the chest while alternating controlled leg extensions.
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Plyo Push Up
Explosive push-up that launches both hands from the floor and finishes with a soft, controlled landing.
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Plyometric Suspended Dip
Advanced explosive ring dip requiring a stable support, rapid press, and controlled return without releasing the rings.
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Power Point Plank
Contralateral two-point high-plank hold challenging anti-rotation, shoulder stability, and balance.
View exercisePower Sled Rear Fly
Sled-strap rear fly emphasizing rear-deltoid and scapular control against dragging resistance.
View exercisePower Sled Triceps Extension
Sled-strap triceps extension using a lightly loaded drag and fixed upper-arm position.
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Prone Cobra Hold
Prone isometric hold combining modest thoracic extension with shoulder-blade retraction and external rotation.
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Prone Posterior Capsule Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseProne Single Arm Trap Raise
Unilateral chest-supported dumbbell T raise emphasizing the rear shoulder and scapular stabilizers.
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Prone Stability-Ball Balance
Prone stability-ball balance that maintains a long body line while the hands support the floor and both legs extend behind the torso.
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Prone Swimmer
Prone arm sweep from overhead to the hips for controlled shoulder mobility and scapular motion while the legs stay grounded.
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Prone T Raise
Bench-supported bodyweight T raise for rear-shoulder and scapular control.
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Prone W Raise
Bench-supported bodyweight W raise combining scapular retraction with gentle shoulder external rotation.
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Prone Wall Slide
Face-down wall slide training pain-free overhead reach, scapular upward rotation, and rib control.
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Prone Y Raise
Prone Y raise for lower traps and shoulder control.
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Pseudo Planche Push-Up
Advanced forward-lean push-up increasing shoulder and wrist loading while the body remains rigid.
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Puppy Pose
Puppy Pose for mobility focused on full-body coordination.
View exercisePush up and Triceps Dip on Parallel Bars
Advanced parallel-bar complex combining a supported dip with a bar-elevated push-up after a controlled position change.
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Push Up to Downdog
Controlled push-up followed by a deliberate shift into downward dog for pressing strength and shoulder mobility.
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Push Up to Side Plank
Push-up into side plank for pressing strength and anti-rotation control.
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Push Up With Band Row
Push-up followed by a unilateral resistance-band row while the trunk resists rotation.
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Push-Up
Bodyweight press for chest, shoulders, triceps, and trunk control.
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Push-up Pike Toe Touch
Push-up followed by an alternating cross-body toe touch from a pike position.
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Push-Up Plus
Push-up variation adding shoulder blade protraction.
View exercisePVC External Rotation
Dowel-assisted shoulder external-rotation drill emphasizing controlled rotator-cuff range without trunk rotation.
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Quickly Swing Arms in place
Standing rhythmic forward-and-back arm swings used as a brief shoulder warm-up.
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Rack Delivery
Front-rack skill drill practicing fast, stable delivery into position.
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Radial Nerve Glide
Forearm and nerve-glide drill for wrist rotation and arm comfort.
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Raise Single Leg Push up
Single-leg push-up increasing anti-rotation demand while the raised leg and pelvis remain controlled.
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Reaching Up Shoulder Stretch
Overhead side-bend stretch for the latissimus and lateral trunk, performed one side at a time.
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Rear Delt Fly
Rear-delt fly that also supports the upper back through an open arm path.
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Rear Delt Fly with Bed Sheet
Door-anchored bed-sheet rear-delt fly using an improvised isometric-resistance setup.
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Rear Delt Row with Bed Sheet
Door-anchored bodyweight row using flared elbows to emphasize the rear delts and upper back.
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Rear Lunge with Battling Ropes
Alternating reverse lunges combined with continuous battle-rope waves for coordinated conditioning.
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Renegade Row with Band
High-plank unilateral band row emphasizing upper-back strength and anti-rotation control.
View exerciseResistance Band Assisted Front Rack Stretch
Overhead-band-assisted front-rack hold improving elbow height and shoulder, triceps, lat, and wrist mobility.
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Resistance Band Chest Press
Band chest press for light pressing volume and simple home or gym setups.
View exerciseResistance Band Front Plank with Single Arm Pulldown
High-plank single-arm band pulldown combining lat work with anti-extension and anti-rotation control.
View exerciseResistance Band Horizontal Pallof Press
Core-resistance drill that develops trunk control against unwanted rotation using a resistance band, with emphasis on the obliques and core.
View exerciseResistance Band Plank Jack
High-plank jack with a lower-leg loop band adding hip-abduction resistance while the trunk stays level.
View exerciseResistance Band Plank March
High-plank alternating knee drive against a loop band, combining trunk stability with resisted hip flexion.
View exerciseResistance Band Side Plank Glute Raise
Bent-knee side plank with loop-band hip abduction, combining lateral trunk stability and glute-medial work.
View exerciseResistance Band Standing Single Arm Lateral Raise
Single-arm underfoot band lateral raise isolating the middle deltoid through a controlled arc.
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Reverse Flyes With External Rotation
Chest-supported reverse fly followed by controlled shoulder external rotation using light dumbbells.
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Reverse Pec Deck
Machine rear-delt fly for posterior shoulder work.
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Reverse Tabletop Hip Thrusts
Hip-focused drill targeting the glutes with steady pelvis control.
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Rickshaw Carry
Loaded hold or carry for grip, posture, and trunk stability.
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