Exercises by body area
Shoulders exercises - Page 3
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Barbell Powerlifting Bench Press
Competition-style paused bench press using a stable arch, full-body tension, and controlled commands.
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Barbell Press in Snatch (Sotts Press)
Snatch-width behind-neck press performed while remaining in the bottom of a deep squat for overhead-position strength and control.
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Barbell Pressing Snatch Balance
Controlled snatch-grip press performed while descending into an overhead squat without a leg drive.
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Barbell Pullover Hold
Light loaded isometric pullover stretch held behind the head while lying on a bench.
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Barbell Push Jerk
Jerk variation received above parallel while both feet remain connected to the floor.
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Barbell Push Press
Leg-assisted overhead press finished without rebending the knees to receive the bar.
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Barbell Rear Delt Row
Wide-elbow bent-over barbell row emphasizing the rear deltoids and upper back.
View exerciseBarbell Reverse Band Bench Press
Bench press with bands anchored above the bar to provide more assistance near the chest than at lockout.
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Barbell Reverse Curl to Shoulder Press
Combined pronated-grip curl and overhead press requiring a controlled wrist and elbow transition.
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Barbell Reverse Grip Bench Press
Reverse-grip bench press emphasizing controlled wrist position and the upper chest and triceps.
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Barbell Reverse Grip Decline Bench Press
Reverse-grip decline bench press performed in a power rack with a securely set decline bench.
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Barbell Reverse Grip Incline Bench Press
Reverse-grip incline bench press emphasizing the upper chest with controlled wrist and elbow alignment.
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Barbell Rollout from Bench
Kneeling anti-extension rollout using a barbell that rolls along a stable bench to limit the required range.
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Barbell Row
Unsupported pronated-grip barbell row from a maintained hip hinge for the lats, upper back, arms, and trunk.
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Barbell Seated Alternating Leg Raise
Long-seated alternating straight-leg raise performed while stabilizing a light barbell overhead with locked elbows.
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Barbell Seated Bradford (Rocky) Press
Seated Bradford press alternating a light bar from the upper chest over the head to the upper traps and back.
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Barbell Seated Military Press in Power Rack
Strict seated barbell overhead press performed from safeties or hooks inside a power rack.
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Barbell Shoulder Press
Strict standing barbell press from the front rack to a balanced overhead lockout without leg drive.
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Barbell Sling Shot Bench Press
Bench-press overload variation using a properly fitted Sling Shot to assist the bottom range while normal bar control is maintained.
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Barbell Snatch Balance
Snatch-balance drill using a short dip and drive followed by rapid movement under the bar into a deep overhead squat.
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Barbell Snatch Grip Behind the Neck Shoulder Press
Strict snatch-grip press from the upper traps to overhead without dip or leg drive.
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Barbell Snatch Grip Pendlay Row
Wide snatch-grip Pendlay row pulled from a motionless floor start while the torso remains near parallel.
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Barbell Snatch Grip Row
Continuous wide snatch-grip bent-over row pulled toward the upper abdomen from a maintained hip hinge.
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Barbell Split Clean
Clean received on the shoulders in a fore-aft split stance rather than a squat.
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Barbell Split Jerk
Competition jerk driven from the front rack and received overhead in a stable fore-aft split stance.
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Barbell Split Snatch
Snatch received overhead in a fore-aft split stance rather than an overhead squat.
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Barbell Standing Behind the Neck Shoulder Press
Strict standing behind-neck press using a comfortable grip and pain-free shoulder range without leg drive.
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Barbell Standing Overhead Triceps Extension
Standing overhead elbow extension targeting the triceps while the upper arms and braced trunk remain stable.
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Barbell Supine V Leg Raise
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Barbell Thruster (Squat to Press)
Barbell thruster linking a front squat directly into a leg-driven overhead press without pausing at the rack.
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Barbell Wide Reverse Grip Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a barbell, with emphasis on the chest, triceps and shoulders.
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Barbell Windshield Wiper
Rotational core drill for controlled trunk movement and oblique strength.
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Barbell Z Press
Pressing variation for upper-body strength and bracing with barbell.
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Battle Rope Alternating Waves
Rapid alternating battle-rope waves for shoulder endurance, trunk control, and conditioning.
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Battle Rope Alternating-Wave Side Lunge
Alternating rope waves combined with side lunges for lateral leg control and conditioning.
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Battle Rope Circles
Continuous outward or inward battle-rope circles for shoulder endurance, trunk control, and conditioning.
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Battle Rope Side Raise
Controlled lateral raises with lightly tensioned battle ropes for shoulder endurance and trunk stability.
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Battling Ropes Fly
Standing battle-rope fly using a controlled horizontal arm arc for chest, shoulder, and trunk work.
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Bear Crawl
Crawling drill for trunk stiffness and shoulder endurance.
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Bear Crawl Fire Feet
Fast alternating foot lifts from a stationary bear position for shoulder endurance, trunk control, and conditioning.
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Bear Crawl Forward and Back
Forward-and-back bear crawl for contralateral coordination, shoulder endurance, and trunk control.
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Bear Plank Kickback
Single-leg hip extensions from a bear plank for glute strength and anti-rotation trunk control.
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Bear Plank Shoulder Tap
Alternating shoulder taps from a hovering bear plank to train anti-rotation and shoulder stability.
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Bear Squat
Quadruped rock-back squat for hip and knee motion while the shoulders and trunk remain actively supported.
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Behind Neck Smith Press
Behind-the-neck Smith press that demands shoulder mobility and conservative loading.
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Behind-the-Back Pec Stretch
Standing bilateral chest and anterior-shoulder stretch using clasped hands behind the hips and a gentle controlled arm lift.
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Bench Dip on Stability Ball
Bench dip with straight legs and heels supported on a stability ball for added trunk and leg stabilization.
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Bench Dip with Feet Elevated
Harder bench-dip variation with the heels supported on a second stable bench.
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Bench Press
Classic flat barbell press for the chest, triceps, and front delts.
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Bent Knee Copenhagen Raise
Bent-knee Copenhagen side-plank raise for adductor strength and lateral trunk stability.
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Bent Press
Advanced one-arm kettlebell lift in which the athlete hinges and rotates beneath a nearly stationary load before standing to an overhead lockout.
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Bent-Knee Bench Dip
Bent-knee bench dip using foot support to reduce the bodyweight demand on the triceps.
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Bent-Over Dumbbell Rear-Deltoid Fly
Unsupported hip-hinged rear-deltoid fly that keeps a fixed torso and soft elbow angle while the arms open laterally.
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Bent-Over Dumbbell Rear-Deltoid Pulses
Short timed set of small controlled pulses near the top of a bent-over rear-deltoid fly.
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Bird Dog
Core stability drill for spine control, glutes, and shoulder coordination.
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Bird-Dog Off Bench
Narrow-support bird dog performed on a stable bench to increase balance and anti-rotation demand.
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Body Saw
Dynamic forearm-plank drill in which the whole body glides backward and forward while the trunk resists lumbar extension.
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Body Weight Half Kneeling Windmill
Unloaded half-kneeling windmill for thoracic rotation, hip hinge control, overhead shoulder positioning, and balance.
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Body Weight Prone Y
Shoulder-control drill for improving scapular position and overhead range.
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Bodyweight Backhand Raise
Unloaded shoulder-opening raise for controlled posterior-shoulder, upper-back, and rotator-cuff activation.
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Bodyweight Bent Over Rear Delt Fly
Unloaded bent-over arm sweep for rear-deltoid and upper-back activation before loaded pulling or pressing.
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Bodyweight Full Squat with Overhead Reach
Deep bodyweight squat followed by an unloaded overhead reach for leg endurance, upright posture, and shoulder-position control.
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Bodyweight Kneeling Push-up Row
Kneeling push-up followed by an alternating unloaded elbow draw that challenges chest, triceps, shoulder control, and anti-rotation stability.
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Bodyweight Overhead Curtsy Lunge
Curtsy lunge performed with both arms overhead to combine diagonal leg control, balance, and unloaded shoulder-position endurance.
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Bodyweight Overhead Cyclist Squat
Heel-elevated close-stance squat with an unloaded overhead reach for quadriceps strength, upright posture, and shoulder mobility control.
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Bodyweight Side-Lying Shoulder External Rotation
Low-load side-lying rotator-cuff drill using the forearm weight to train precise shoulder external rotation.
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Bodyweight Standing Fly
Unloaded standing chest-opening drill for shoulder warm-up and active mobility, not a strength fly.
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Bodyweight Triceps Extension from Plank Position
Floor triceps press that moves from a forearm plank to straight elbows while the body stays rigid.
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Bosu Ball Plank with Leg Lift
BOSU-supported plank with alternating hip extension for trunk, shoulder, and pelvis control.
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Bosu Ball Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Bottoms-Up Kettlebell Carry
Single-arm rack-height bottoms-up kettlebell carry for grip, wrist, shoulder, and trunk control.
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Bottoms-Up Kettlebell Press
Single-arm bottoms-up kettlebell overhead press emphasizing grip, wrist stacking, shoulder control, and bracing.
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