Exercises by body area
Shoulders exercises - Page 11
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Ring Archer Row
Asymmetric ring row shifting most pulling demand to one arm while the opposite arm extends laterally.
View exerciseRing Chest Fly
Horizontal pressing drill that develops chest, shoulder, and triceps strength using gymnastic rings, with emphasis on the chest, triceps and shoulders.
View exercise
Ring Dip
Ring Dip for pressing focused on triceps.
View exercise
Ring Fallout
Standing ring fallout progressing the kneeling rollout through a longer anti-extension lever.
View exercise
Ring Knee Raise
Ring Knee Raise for trunk control focused on abs.
View exercise
Ring Push-Up
Ring Push-Up for pressing focused on chest.
View exerciseRing Reverse Fly
Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
View exerciseRing Rollout
Core-stability drill that develops bracing and positional control using gymnastic rings, with emphasis on the abdominals and core.
View exerciseRing Single Arm Rear Delt Row
Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
View exercise
Ring Support Hold
Ring support hold for shoulder stability, triceps lockout, and trunk control.
View exercise
Ring Tuck L-Sit
Ring Tuck L-Sit for isometric control focused on abs.
View exercise
Ring Turnout Support
Ring Turnout Support for isometric control focused on shoulders.
View exercise
Rotate Push up (on knees)
Kneeling push-up followed by a controlled side rotation and reach on alternating sides.
View exercise
Round The World Shoulder Stretch
Dynamic shoulder circumduction with a wide dowel grip to practice comfortable overhead range.
View exerciseSagittal Plane Lunge With Overhead Medicine Ball Press
Forward lunge combined with a medicine-ball overhead press during each alternating repetition.
View exercise
Sampson Stretch
Half-kneeling hip-flexor stretch with a rear-side glute squeeze and both arms reaching overhead.
View exercise
Sandbag Clean & Jerk
Strongman-style sandbag clean to the shoulder followed by a leg-driven overhead jerk.
View exercise
Scap Push Up on Elbows
Forearm-plank scapular push-up isolating shoulder-blade retraction and protraction with the elbows fixed.
View exercise
Scaption Raise
Dumbbell raise in the scapular plane for shoulder-friendly deltoid work.
View exercise
Scapular Push-Up
High-plank scapular push-up training serratus-driven protraction while the elbows and trunk remain fixed.
View exercise
Scapular Retraction Inverted Row
Straight-arm inverted-row scapular retraction that lifts the chest slightly while the body remains rigid.
View exercise
Seal Row
Chest-supported row that removes hip momentum.
View exercise
Seated Alternate Dynamic Chest Stretch on a Chair
Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.
View exerciseSeated Back-Opening Hold
Supported seated thoracic-extension hold that opens the chest and front shoulders without forcing the lower back.
View exercise
Seated Battle Rope Russian Twist
Seated side-to-side rope sweeps for rotational core control and conditioning.
View exercise
Seated Cable Row
Cable row for mid-back strength with continuous pulley tension.
View exercise
Seated Dip Machine
Seated dip machine pressing the handles downward to train the triceps, chest, and shoulders with guided resistance.
View exercise
Seated Dowel Pass-Through
Seated dowel pass-through that limits lower-body and trunk compensation while training pain-free shoulder range.
View exercise
Seated Elbow Chest Fly on a Chair
Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.
View exercise
Seated Machine Row (Upper Back)
Seated machine row with emphasis on scapular retraction and upper-back thickness.
View exercise
Seated Shoulder Extension Stretch
Supported seated shoulder-extension stretch with straight arms placed behind the torso.
View exercise
Seated Single Arm Overhead Lat & Tricep Stretch
Single-arm seated overhead stretch combining elbow flexion with a gentle side-body and lat lengthening.
View exerciseShoulder - Extension
Unsupported standing or seated shoulder-extension hold stretching the front of the shoulders, chest, and biceps.
View exercise
Shoulder CAR
Controlled shoulder articular rotation through the largest pain-free range the trunk can keep still.
View exercise
Shoulder Circles
Gentle shoulder-roll drill coordinating scapular elevation, retraction, depression, and protraction.
View exercise
Shoulder Internal Rotation Against Wall
Light isometric shoulder internal rotation into a wall for rotator-cuff activation and pain-free control.
View exercise
Shoulder Tap Push-Up
Push-up followed by an alternating opposite-shoulder tap, adding unilateral support and anti-rotation demand.
View exerciseSide Bridge (bent knee)
Bent-knee forearm side plank reducing lever length while training lateral trunk and hip stability.
View exerciseSide Bridge (knee tuck)
Dynamic forearm side bridge adding a controlled top-knee tuck while the trunk resists sagging and rotation.
View exerciseSide Bridge with Arm Leg Swing
Advanced side-bridge variation coordinating opposite arm and leg swings while the trunk resists rotation.
View exercise
Side Plank
Anti-side-bending core hold for obliques, hips, and shoulder stability.
View exercise
Side Plank Clamshell
Bent-knee side plank with a clamshell, combining hip external rotation with lateral trunk stability.
View exercise
Side Plank Hip Abduction
Straight-leg side plank with top-leg hip abduction for outer-hip and lateral trunk strength.
View exercise
Side Plank Hip Adduction (bent knee)
Bent-knee bench-supported Copenhagen side plank with dynamic lower-leg hip adduction.
View exercise
Side Plank Hip Dip
Controlled side-plank hip dip training repeated lateral trunk flexion without losing shoulder or pelvic alignment.
View exerciseSide Plank Oblique Crunch
Side plank with repeated top-elbow-to-hip crunches while the pelvis remains lifted and stacked.
View exerciseSide to Side Jump Rope
Jump-rope conditioning variation alternating small lateral hops on each rope pass.
View exercise
Side-Lying External Rotation
Light dumbbell side-lying shoulder external rotation for controlled rotator-cuff strengthening.
View exercise
Side-Lying Internal Rotation
Light dumbbell side-lying shoulder internal rotation for controlled rotator-cuff strengthening.
View exercise
Single Arm Cable Lateral Raise
Single-arm cable lateral raise with steady resistance from the start of the rep.
View exerciseSingle Arm Scapula Push up
One-arm high-plank scapular protraction and retraction drill for serratus strength and anti-rotation control.
View exerciseSingle Leg Dip on floor
Single-leg floor triceps dip adding unilateral support and trunk control to the short-range floor dip.
View exercise
Single-Arm Band Scapular Retraction
Straight-arm band drill for controlled scapular retraction without turning the movement into a row.
View exercise
Single-Arm Dumbbell Bench Press
One-arm dumbbell bench press that challenges trunk stability.
View exercise
Single-Arm Dumbbell Snatch
Single-Arm Dumbbell Snatch for power development focused on full-body coordination.
View exerciseSingle-Leg Suspension High Plank
High plank with one foot suspended and the other leg unsupported, creating anti-rotation and pelvic-control demand.
View exerciseSitting Shoulders Stretch On Bench
Seated overhead shoulder-flexion stretch using a bench for stable posture.
View exerciseSitting Sumo with Arms-Up Mobility Stretch
Deep sumo-squat mobility hold combining hip, adductor, ankle, and overhead shoulder range.
View exercise
Ski Erg
SkiErg conditioning using repeated coordinated overhead pulls and a controlled hip hinge.
View exercise
Ski Erg Sprint
Short maximal-quality SkiErg interval emphasizing powerful coordinated pulls rather than steady pacing.
View exerciseSkin The Cat
Advanced ring rotation from hang through inversion into controlled shoulder extension and back.
View exercise
Sled Bear Crawl Drag
Loaded bear crawl that combines contralateral locomotion, shoulder stability, and trunk stiffness while dragging a sled.
View exercise
Sled Chest Press
Standing sled chest press that combines horizontal pressing with trunk bracing and small reset steps.
View exercise
Sled Forward Drag with Press
Forward sled drag combined with repeated two-arm chest presses for coordinated full-body conditioning.
View exercise
Sled Overhead Backward Walk
Backward loaded walk with the sled straps held overhead, combining conditioning, trunk control, and active shoulder stability.
View exercise
Sled Reverse Flye
Standing sled-cable reverse fly targeting the rear shoulders and upper back with strict horizontal arm movement.
View exercise
Sledgehammer Swings
Rotational sledgehammer tire strike developing full-body power, grip, trunk control, and conditioning.
View exercise
Sleeper Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
Slide Jump Shot
Basketball drill combining a lateral defensive slide, balanced gather, and vertical jump-shot action.
View exerciseSmith Decline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
View exerciseSmith Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
View exercise
Smith Machine Bench Press Throw
Explosive Smith-machine bench press using safeties and a controlled re-catch for upper-body power.
View exercise