Exercises by body area
Shoulders exercises - Page 12
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Smith Machine Incline Push Up
Adjustable incline push-up using a locked Smith bar as elevated hand support for scalable upper-body pressing.
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Smith Machine Single Arm Upright Row
Unilateral Smith-machine upright row training the deltoids and trapezius while the trunk resists rotation.
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Smith Machine Standing Shoulder Press
Standing Smith-machine overhead press for the shoulders and triceps with strict trunk control.
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Smith Machine Upright Row
Bilateral Smith-machine upright row for the deltoids and trapezius through a comfortable pulling range.
View exerciseSmith Wide Grip 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 Wide Grip 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 exerciseSMR Deltoid Release
Self-myofascial release of the deltoid using a massage ball against a stable surface.
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Spider Crawl
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Spiderman Push-Up
Push-up with a same-side knee drive that adds dynamic trunk and hip-flexor demand.
View exerciseSplit-Stance Suspension Chest Fly
Suspension chest fly performed in a staggered stance to add adjustable support and anti-rotation control.
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Sprawl Frog Kick
Dynamic sprawl-to-wide-frog-squat conditioning drill for lower-body power, trunk control, and coordination.
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Squat Jerk
Advanced Olympic lift receiving a leg-driven jerk in a full-depth overhead squat.
View exerciseSquat to Overhead Reach with Twist
Dynamic warm-up combining a squat, overhead reach, and alternating trunk rotation.
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Stability Ball Pike
Advanced ball-supported plank that rolls into a straight-leg pike.
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Stability Ball Rollout
Kneeling stability-ball rollout training abdominal bracing against spinal extension.
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Stability Ball Stir-the-Pot
Forearm plank on a stability ball with controlled circles that challenge trunk stability.
View exerciseStaggered Leg Side Bridge
Side bridge using staggered feet to create a wider, more stable base of support.
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Staggered Push Up
Push-up with offset hand positions that increases asymmetrical pressing and anti-rotation demand.
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Standing Ab-Wheel Rollout
Advanced standing ab-wheel rollout requiring whole-body tension through a long lever and a controlled return.
View exerciseStanding Dumbbell Shoulder External Rotation
Light standing external-rotation drill for the rotator cuff with elbows pinned to the sides.
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Standing Dumbbell Shoulder Press
Standing free-weight shoulder press that requires arm-by-arm stability and a clean overhead path.
View exerciseStanding Reach-Up Back-Rotation Stretch
Standing overhead reach and trunk rotation that opens the lateral torso and upper back.
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Standing Toe Touch to Reach
Dynamic hinge-to-overhead mobility drill linking a controlled toe reach with full-body extension.
View exerciseStanding W Raise
Standing scapular-control drill that raises the arms in a W while the shoulder blades retract and rotate.
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Star Jump
Explosive vertical jump that opens the arms and legs into a star before a controlled landing.
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Star Plank
Advanced side-plank hold with top-leg abduction, increasing lateral-core, shoulder, and hip stability demands.
View exerciseStep-Back Pulldown
Bodyweight coordination drill pairing an alternating step back with an active overhead-to-rib pulldown motion.
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Straight-Bar Dip
Advanced dip performed above one straight bar with the torso moving around the bar under strict shoulder control.
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Straight-Leg Bench Dip
Bench dip with straight legs and heels on the floor to increase the triceps demand over the bent-knee version.
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Strict Ring Muscle-Up
Advanced strict ring skill combining a deep pull, controlled transition, and ring dip without a deliberate kip.
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Sumo Deadlift High Pull
Explosive wide-stance barbell pull in which forceful hip and knee extension drives the bar upward before the elbows rise.
View exerciseSuperman Row with Towel
Prone trunk-extension hold combined with a towel pulldown from overhead toward the upper chest.
View exerciseSupination Bar Suspension Stretch
Controlled underhand fixed-bar hang or supported lean stretching the biceps, forearms, and front of the shoulders.
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Supine Back Body-Line Drill
Supine gymnastics alignment drill lowering a dowel and both legs away from the trunk while the ribs and lower back remain fixed to the floor.
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Suspended Feet Elevated Push Up
Push-up with both feet suspended in straps, adding instability and anti-extension demand to the upper-body press.
View exerciseSuspended Plank Hip Twist
Feet-suspended high-plank rotation moving both legs side to side while the shoulders stay stacked over the hands.
View exerciseSuspender Lat Stretch
Suspension-assisted lat and side-body stretch performed by sitting the hips back under long supported arms.
View exerciseSuspender Rear Delt Row
High-elbow suspension row shifting emphasis toward the rear delts, rhomboids, and upper back.
View exerciseSuspender Reverse Fly
Straight-arm suspension reverse fly for rear-deltoid and upper-back strength with adjustable body-angle loading.
View exerciseSuspender Shoulder External Rotation
Light body-angle suspension drill rotating the forearms outward while the elbows remain fixed beside the ribs.
View exerciseSuspender Side Stretch
Suspension-assisted standing side bend lengthening the lats, obliques, and lateral hip line.
View exerciseSuspension Forward Lunge with Rear Fly
Coordinated forward lunge and suspension rear fly combining unilateral leg work with upper-back and rear-shoulder pulling.
View exerciseSuspension Jackknife Pike
Feet-suspended high-plank pike lifting straight legs and hips toward the ceiling under strict trunk control.
View exerciseSuspension Oblique Knee Tuck
Feet-suspended high-plank knee tuck drawing both knees toward one shoulder to add controlled rotation.
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Suspension Trainer Fallout
Suspension anti-extension drill that challenges abs, lats, and shoulder control.
View exerciseSuspension Wide-Grip Row
Wide overhand suspension row with flared elbows emphasizing the upper back and rear delts.
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Suspension-Trainer Assisted Dip
Foot-assisted dip using suspension handles to train chest and triceps while body angle controls difficulty.
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Svend Press
Standing plate-pinch press maintaining inward pressure for continuous chest tension.
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Swimmer
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseSwing 360
Rhythmic full-body 360-degree turn for rotational coordination, mobility, and light conditioning.
View exerciseTable Top Bridge Rotation
Reverse-tabletop bridge with a controlled under-and-over arm reach for glute strength and thoracic rotation.
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Thread the Needle
Thread the Needle for mobility focused on full-body coordination.
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Three Bench Dip
Advanced three-bench triceps dip using separate hand supports and elevated feet for greater bodyweight demand.
View exerciseTiger Curl Pose
Quadruped yoga flow combining opposite arm-leg extension with a controlled knee-to-elbow curl.
View exerciseTrap Bar Overhead Press
Vertical pressing drill that develops shoulder and triceps strength using a trap bar, with emphasis on the shoulders and triceps.
View exerciseTriceps Press (Head Below Bench)
Bench-supported bodyweight triceps press using elbow extension while the body remains in a rigid incline.
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TRX Chest Press
TRX Chest Press for pressing focused on chest.
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TRX Face Pull
TRX Face Pull for rowing focused on upper back.
View exerciseTRX Knee to Elbow
Feet-suspended cross-body knee drive combining high-plank stability with alternating trunk rotation.
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TRX Push-Up
TRX Push-Up for pressing focused on chest.
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TRX Side Plank
TRX Side Plank for isometric control focused on obliques.
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TRX Single-Arm Chest Press
TRX Single-Arm Chest Press for pressing focused on chest.
View exerciseTRX Squat and Fly
Suspension squat combined with a straight-arm T fly for coordinated leg, rear-shoulder, and upper-back work.
View exerciseTRX T Deltoid Fly
Straight-arm suspension T raise emphasizing rear delts, rhomboids, and mid-trap control.
View exerciseTRX Y Deltoid Fly
Straight-arm suspension Y raise training overhead shoulder control, rear delts, and lower-trap contribution.
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Turkish Get-Up
Complex full-body get-up for shoulder, hip, and trunk control.
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Typewriter Push-Up
Typewriter Push-Up for pressing focused on chest.
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Upward Facing Dog Stretch
Active upward-facing dog opening the front body while the arms and feet support the lifted pelvis and thighs.
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Upward Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseVertical Leg Raise (on parallel bars)
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the hip flexors.
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Waiter Carry
Waiter Carry for loaded carrying focused on shoulders.
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Wall Ball
Squat-to-throw conditioning drill with a medicine ball.
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