Exercises by body area
Shoulders exercises - Page 4
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Box Shoulder Stretch Against Wall
Controlled flexibility drill to improve comfortable range of motion.
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Breakdancer
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Burpee Ring Muscle-Up
Competition-level burpee combined with a jump to the rings and a complete ring muscle-up to stable support.
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Bus Drivers
Plate front-raise hold with alternating steering-wheel rotations for shoulder and forearm endurance.
View exerciseCable Alternate Shoulder Press
Vertical pressing drill that develops shoulder and triceps strength using a cable station, with emphasis on the shoulders and triceps.
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Cable Bar Front Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseCable Bar Standing Military Press
Pressing variation for upper-body strength and bracing with cable.
View exerciseCable Bar Standing Overhead Press
Pressing variation for upper-body strength and bracing with cable.
View exerciseCable Bar Standing Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Bar Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Bent Over Single Arm Rear Delt Fly
Chest or rear-shoulder fly pattern using cable through a controlled arc.
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Cable External Rotation
Light rotator-cuff drill for shoulder control and warm-up work.
View exerciseCable Half Kneeling External Rotation Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the shoulders, chest and triceps.
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Cable High Row
High cable row targeting upper back and rear delts.
View exerciseCable Incline Fly on Stability Ball
Incline cable fly performed with the upper back supported on a stability ball and the hips held in a bridge.
View exerciseCable Iron Cross
High-to-low cable fly that sweeps both arms toward the hips for chest isolation under continuous tension.
View exerciseCable Lying Close Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable Lying Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable One-Arm Press on Stability Ball
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.
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Cable Overhead Triceps Extension
Cable triceps extension that emphasizes the long head through an overhead position.
View exerciseCable Powell Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseCable Press on Stability Ball
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.
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Cable Rear-Delt Fly
Cable rear-delt fly with constant tension.
View exerciseCable Rope Single Arm Front Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseCable Rope Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
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Cable Scaption Raise
Cable Scaption Raise for prehab-style strength focused on shoulders.
View exerciseCable Seated Close-Grip Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable Seated Internal Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
View exerciseCable Single Arm Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Standing Close Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable Standing Cross Row
Bilateral crossed-cable rear-delt raise from two low pulleys, emphasizing the rear shoulders and upper back.
View exerciseCable Standing External Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
View exerciseCable Twisting Overhead Press
Unilateral cable overhead press coordinated with controlled foot, hip, and trunk rotation toward the pressing side.
View exerciseCable Twisting Standing Chest Press
Unilateral standing cable chest press coordinated with controlled foot, hip, and trunk rotation toward the pressing side.
View exerciseCable Vertical Pallof Press
Side-loaded anti-rotation drill that presses a cable vertically from the chest to overhead without turning or side-bending the trunk.
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Cable Y Raise
Light dual-cable Y raise training controlled shoulder elevation and upper-back support without shrugging or lumbar extension.
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Camel Pose
Camel Pose for mobility focused on full-body coordination.
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Chain Lying Press
Barbell bench press with matched chains providing accommodating resistance that increases as the bar rises.
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Chair Upper Body Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Chaos Push Up
Advanced push-up on ring handles suspended by matched resistance bands, creating oscillation that demands strict shoulder and trunk control.
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Chest & Shoulder Standing Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseChest Dip (on dip-pull-up cage)
Forward-leaning bodyweight dip on parallel bars emphasizing the chest while the triceps and shoulders assist the vertical press.
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Chest-Supported Dumbbell Rear-Deltoid Fly
Incline chest-supported rear-deltoid fly that removes torso momentum while the arms open in a controlled arc.
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Chest-Supported Incline Dumbbell W-Raise
Light chest-supported W-raise combining scapular retraction with controlled shoulder external rotation.
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Circus Bell Clean & Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Clapping Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Clock Push up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Close-Grip Bench Press
Barbell press variation emphasizing triceps and lockout strength.
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Close-Grip Push-Up
Narrower push-up variation for triceps and chest.
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Cobra Pose
Cobra Pose for mobility focused on full-body coordination.
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Cobra Triceps Extension
Prone bodyweight triceps press that extends the elbows to raise the upper torso while the pelvis and legs remain grounded.
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Copenhagen Plank
Side-plank adductor strength drill for groin resilience and pelvic control.
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Crab Reaches
Alternating crab-position reach combining hip extension and controlled thoracic rotation with active shoulder support.
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Crab Slider
Reverse-tabletop slider leg curl that combines bilateral hamstring flexion with sustained hip and shoulder support.
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Crab Twist Toe Touch
Rotational core drill that develops coordinated trunk strength and control using bodyweight, with emphasis on the glutes.
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Cross Body Punch in Squat Position
Alternating cross-body punches performed while maintaining a controlled squat, combining leg endurance with trunk rotation and anti-rotation.
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Cross-Body Arm Swings
Dynamic chest and shoulder warm-up opening both arms wide and then crossing them alternately in front of the chest.
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Cross-Body Mountain Climber
High-plank mountain climber with each knee driving toward the opposite elbow for oblique and anti-rotation control.
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Cross-Body Shoulder Stretch
Static posterior-shoulder stretch performed by guiding one straight arm across the chest.
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Crouching Tiger to Plank
Dynamic transition between a compact crouch and a braced high plank for trunk control and whole-body conditioning.
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Crow Pose Hold
Arm-balance hold with the knees supported high on the upper arms and bodyweight shifted forward over the hands.
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Crucifix Hold
Loaded isometric shoulder-endurance hold with both arms extended laterally at shoulder height.
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Dead Ball Shoulder Carry
Offset strongman carry with a dead ball secured across one shoulder, challenging trunk bracing and controlled gait.
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Dead Bug Pullover
Loaded dead-bug variation that holds the legs in tabletop while a light dumbbell moves through a controlled pullover arc.
View exerciseDead Hang Stretch
Supported or full passive bar hang used for comfortable shoulder and lat lengthening under controlled bodyweight.
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Decline Barbell Bench Press
Decline barbell press emphasizing the lower chest.
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Decline Dumbbell Bench Press
Decline dumbbell press with independent arm control.
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Decline Push-Up
Harder push-up variation that shifts more load toward the upper chest and shoulders.
View exerciseDepression In Parallel Bars Stretch
Supported parallel-bar shoulder-elevation stretch using a controlled straight-arm dip support.
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Diamond Push-Up
Close-hand push-up emphasizing triceps.
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Dip Shrugs
Straight-arm scapular depression drill performed from a stable parallel-bar support.
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Dip Support Hold
Isometric top-of-dip support with straight elbows, depressed shoulders, and a quiet trunk.
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