Exercises by body area
Shoulders exercises - Page 5
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Dive Bomber Push Up
Advanced push-up flow sweeping from pike through a low forward arc and reversing the same path.
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DNS Low Bear
DNS low-bear hover emphasizing quiet breathing, stacked joints, and controlled contralateral crawling if prescribed.
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Dowel Balancing Overhead Squat
Overhead-squat assessment and control drill that balances a light dowel while coordinating shoulder mobility, trunk position, and squat depth.
View exerciseDowel Overhead Lunge Stretch
Controlled forward lunge with a dowel overhead to combine hip extension, leg control, and shoulder mobility.
View exerciseDowel Overhead Side-Bend Stretch
Bilateral overhead dowel hold combined with a controlled side bend for the lats and lateral trunk.
View exerciseDowel Overhead Sumo Squat Mobility
Wide-stance squat mobility drill using an overhead dowel to challenge hip, ankle, trunk, and shoulder position.
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Dowel Pass Through
Standing dowel pass-through for controlled shoulder flexion, extension, and overhead range.
View exerciseDowel Side-to-Front Bend Mobility
Continuous dowel mobility sequence moving from an overhead side bend into a controlled forward fold.
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Downward Dog
Downward Dog for mobility focused on full-body coordination.
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Drop Push-Up
Advanced drop-to-push-up drill that catches bodyweight through the hands and immediately controls the bottom pressing position.
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Dual Kettlebell Overhead Carry
Double overhead kettlebell carry requiring stable lockouts, active shoulders, controlled ribs, and deliberate steps.
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Dual Kettlebell Swing to Press
Advanced double-kettlebell sequence linking a hip-driven swing, soft rack catch, and controlled overhead press.
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Dumbbell 1 & 1/4 Bench Press
Dumbbell bench press using a bottom-quarter-bottom-full sequence to increase controlled time and work in the stretched pressing range.
View exerciseDumbbell 30-Degree Reverse-Grip Incline Bench Press
Low-incline dumbbell bench press using a supinated reverse grip to emphasize the upper-chest press line and triceps.
View exerciseDumbbell Back Kick with Overhead Press
Coordinated light-dumbbell combination pairing a standing hip extension with a bilateral overhead press and single-leg balance.
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Dumbbell Bear Row
Alternating row from a low bear hover, combining upper-back pulling with anti-rotation and four-point stability.
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Dumbbell Bench Oscillations
Short timed set of small controlled dumbbell press oscillations in a fixed mid- or lower-range position for shoulder and pressing stability.
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Dumbbell Bench Press with Hip Bridge
Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.
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Dumbbell Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Clean and Press
Dumbbell Clean and Press for power development focused on full-body coordination.
View exerciseDumbbell Clean-Rack Kneeling-to-Stand
Kneeling-to-standing transition with two dumbbells held at the shoulders, training leg drive, balance, trunk control, and front-rack stability.
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Dumbbell Cuban Press
Light shoulder complex combining an upright row, external rotation, and overhead press under strict control.
View exerciseDumbbell Curl Press Extension
Three-part dumbbell complex combining a curl, overhead press, and overhead triceps extension in each repetition.
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Dumbbell Curl to Shoulder Press
Strict dumbbell curl linked to a controlled overhead shoulder press without leg drive.
View exerciseDumbbell Decline One Arm Fly
Unilateral decline dumbbell fly for chest tension with added anti-rotation demand through the trunk.
View exerciseDumbbell Decline Twist Fly
Decline chest fly with a controlled forearm rotation through the arc, emphasizing lower-chest tension and shoulder control.
View exerciseDumbbell Deep Push up and Renegade Row
Advanced combination of a deficit dumbbell-handle push-up and alternating renegade row from a rigid plank.
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Dumbbell Devil Press
Advanced full-body conditioning complex combining a dumbbell burpee with a powerful double-dumbbell swing or snatch overhead.
View exerciseDumbbell Flat Flye Hold
Loaded isometric chest-fly hold on a flat bench, performed at a controlled midrange rather than as a passive stretch.
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Dumbbell Floor Press
Controlled dumbbell press from the floor with a shoulder-friendly range of motion.
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Dumbbell Floor Press with Glute Bridge Groin Squeeze
Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.
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Dumbbell Fly
Free-weight chest fly for pec stretch and control.
View exerciseDumbbell Fly on Exercise Ball
Dumbbell chest fly from a stability-ball bridge, adding sustained hip and trunk control to the fly arc.
View exerciseDumbbell Forward Lunge Triceps Extension
Coordinated forward lunge paired with a two-dumbbell overhead triceps extension during the descent.
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Dumbbell Front Raise
Front raise for the anterior delt through clean shoulder flexion.
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Dumbbell Front Raise Using Towel
Bilateral front raise using both ends of a towel to suspend one dumbbell, requiring even hand tension and load control.
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Dumbbell Glute Bridge Floor Press
Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.
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Dumbbell Goblet Carry
Two-handed front-loaded carry with one dumbbell held vertically at the chest, challenging posture, grip, and trunk stiffness.
View exerciseDumbbell Half Kneeling Lift and Chop
Half-kneeling low-to-high diagonal dumbbell lift that trains oblique, shoulder, and pelvic control without lumbar rotation.
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Dumbbell Hammer Curl to Press
Two-part upper-body sequence linking a neutral-grip dumbbell curl to a strict overhead press from a stable shoulder rack.
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Dumbbell Hammer Grip Incline Bench Press
Incline dumbbell press using a palms-in neutral grip to train the upper chest, shoulders, and triceps.
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Dumbbell Hang Clean & Push Jerk
Technical sequence combining a dumbbell hang clean with a leg-driven push jerk and stable overhead receive.
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Dumbbell Hang Clean Thruster
Dumbbell hang clean followed by a full front squat whose ascent flows directly into an overhead thruster finish.
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Dumbbell Hang Power Clean
Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.
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Dumbbell Hang Power Snatch
Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.
View exerciseDumbbell Head Supported Row
Strict single-arm dumbbell row from a standing hip hinge with the forehead lightly supported to limit torso momentum.
View exerciseDumbbell High Low Carry
Asymmetrically loaded carry with one dumbbell locked overhead and the other held at the side, challenging shoulder, grip, and trunk stability.
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Dumbbell High Pull
Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.
View exerciseDumbbell Incline Alternate Reverse Fly
Alternating chest-supported rear-deltoid fly on an incline bench, isolating one shoulder at a time without torso momentum.
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Dumbbell Incline Bench Oscillations
Short timed set of small controlled incline-press oscillations at a deliberately chosen range, using light dumbbells and fixed shoulder position.
View exerciseDumbbell Incline Hammer Press on Exercise Ball
Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.
View exerciseDumbbell Incline One Arm Press on Exercise Ball
Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.
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Dumbbell Incline Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseDumbbell Incline Twist Press
Incline dumbbell press that begins with a neutral grip and smoothly rotates toward a pronated grip as the weights rise.
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Dumbbell Iron Cross
Combination of a controlled squat and a light bilateral lateral raise that finishes in a standing cross position.
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Dumbbell L Sit
L-sit performed with stable dumbbells as handles, combining straight-arm support, hip-flexor strength, and trunk compression.
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Dumbbell L-Raise
Alternating paired front and lateral dumbbell raises that train the anterior and middle deltoids while the trunk stays still.
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Dumbbell Lateral Raise
Middle-delt isolation raise performed out to the sides up to shoulder height.
View exerciseDumbbell Lying Pronated-Grip Maltese Isometric Hold
Advanced flat-bench isometric that holds very light dumbbells in a wide fly-like Maltese position for shoulder and chest stability.
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Dumbbell Muscle Clean
Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.
View exerciseDumbbell One Arm Chest Fly on Exercise Ball
Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.
View exerciseDumbbell One Arm Reverse Fly (with support)
Bench-supported single-arm reverse fly emphasizing the rear deltoid and upper back with minimal torso movement.
View exerciseDumbbell One Leg Fly on Exercise Ball
Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.
View exerciseDumbbell One-Arm Low-to-High Fly
Standing single-arm chest fly that travels diagonally from beside the thigh toward the opposite upper-chest line while the trunk resists rotation.
View exerciseDumbbell One-Arm Shoulder Press on Stability Ball
Single-arm overhead press performed seated on a stability ball, combining shoulder and triceps strength with trunk stability.
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Dumbbell Overhead Front Raise
Long-arc front raise that continues overhead while the trunk and ribs remain stacked.
View exerciseDumbbell Overhead Sit-Up with Legs on Bench
Loaded sit-up performed with the legs supported on a bench and a dumbbell held overhead throughout the repetition.
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Dumbbell Overhead Squat
Advanced bilateral overhead squat requiring leg strength, shoulder mobility, trunk control, and stable dumbbell stacking.
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Dumbbell Plank Pull Through
High-plank dumbbell drag that trains anti-rotation by moving the load beneath the torso without shifting the hips.
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Dumbbell Plank Reverse Fly
Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.
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Dumbbell Powell Raise
Side-lying incline-bench raise that isolates the rear deltoid through a diagonal path with the torso fully supported.
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Dumbbell Power Clean
Floor-start dumbbell power clean using leg and hip extension to reach a stable shallow rack receive.
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