Exercises by body area
Shoulders exercises - Page 6
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell Power Clean & Push Jerk
Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.
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Dumbbell Power Snatch
Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.
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Dumbbell Prone Bench Rear Delt Fly
Chest or rear-shoulder fly pattern using dumbbell through a controlled arc.
View exerciseDumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
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Dumbbell Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
View exerciseDumbbell Reverse Grip Squeeze Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using dumbbells, with emphasis on the triceps, chest and shoulders.
View exerciseDumbbell Russian Twist Close Grip Shoulder Press Sit-up
Advanced combination of a dumbbell Russian twist, sit-up, and two-hand overhead press.
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Dumbbell Seated Around The World
Light seated shoulder-control drill tracing a broad pain-free circle around the body.
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Dumbbell Seated Bent Over Rear Delt Fly
Seated bent-over dumbbell fly isolating the rear deltoids through a controlled lateral arc.
View exerciseDumbbell Seated Lateral Raise on Stability Ball
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the shoulders.
View exerciseDumbbell Seated on Exercise Ball Shoulder Press
Vertical pressing drill that develops shoulder and triceps strength using dumbbells, with emphasis on the shoulders and triceps.
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Dumbbell Seated Overhead Press
Seated dumbbell press for shoulder and triceps strength with independent arm control and back support.
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Dumbbell Seesaw Press
Pressing variation for upper-body strength and bracing with dumbbell.
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Dumbbell Shrugs
Dumbbell shrug that allows a freer arm path for the upper traps.
View exerciseDumbbell Side Plank with Rear Fly
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.
View exerciseDumbbell Single Arm Alternate Fly
Alternating single-arm flat-bench dumbbell fly with anti-rotation demand.
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Dumbbell Single Arm Bench Press in Hip Bridge
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Devils Press
Single-arm burpee-to-overhead complex for full-body conditioning and power.
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Dumbbell Single Arm Floor Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Hang Power Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Overhead Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Dumbbell Single Arm Plank Bicep Curl
Core-control drill keeping the trunk stable through a challenging variation.
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Dumbbell Single Arm Seated Shoulder Press
Pressing variation for upper-body strength and bracing with dumbbell.
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Dumbbell Single Arm Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
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Dumbbell Single Arm Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
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Dumbbell Single-Arm Squat Snatch
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single-Leg Balance with Overhead Hold and Bicep Curl
Single-leg balance drill combining an overhead dumbbell hold with a curl in the opposite arm.
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Dumbbell Sit Up to Shoulder Press
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Dumbbell Spell Caster
Rotational trunk drill emphasizing oblique control and smooth force transfer.
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Dumbbell Split Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Split Stance Wood Chop
Split-stance high-to-low dumbbell chop for controlled trunk rotation and oblique strength.
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Dumbbell Squat Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Squat Clean Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Squeeze Press
Dumbbell press with inward pressure for strong chest tension.
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Dumbbell Standing Bent Arm Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
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Dumbbell Standing Single Arm Neutral Grip Shoulder Press
Pressing variation for upper-body strength and bracing with dumbbell.
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Dumbbell Three-Way Deltoid Raise
One cycle combines controlled front, lateral, and hinged rear-deltoid raises with light dumbbells.
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Dumbbell Thruster
Dumbbell Thruster for conditioning focused on full-body coordination.
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Dumbbell Thumbs Up Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
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Dumbbell Tricep Kick Back Plank
Core-control drill keeping the trunk stable through a challenging variation.
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Dumbbell Triceps Kickback
Hip-hinged dumbbell triceps extension with peak tension near full lockout.
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Dumbbell Turkish Sit-Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Dumbbell Underhand Front Raise
Shoulder raise variation for controlled delt work and steady posture.
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Dumbbell Upright Row
Elbow-led vertical dumbbell pull for the shoulders and upper trapezius.
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Dumbbell V Sit with Cross Jabs
Loaded V-sit combining abdominal bracing with alternating cross-body dumbbell jabs.
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Dumbbell Z Press
Floor-seated dumbbell overhead press requiring upright trunk control without leg assistance.
View exerciseDumbbell-Loaded Bench Dip
Advanced bench dip externally loaded by a dumbbell secured across the upper thighs with partner assistance.
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Eagle Arms Stretch
Eagle Arms Stretch for mobility focused on full-body coordination.
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Elbow Circles (Shoulder Mobility)
Shoulder-mobility drill tracing controlled circles with the elbows while fingertips rest on the shoulders.
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Elbow Lift - Reverse Push-Up
Supine bodyweight upper-back lift driven by pressing the bent elbows into the floor.
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Elbow to Knee Side Plank Crunch
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
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Elevator Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Elevator Suspended Dip
Bodyweight pressing drill for chest and triceps with shoulder control.
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Empty Can Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
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Exercise Ball Decline Toe Tap
Advanced decline-plank toe tap with the shins balanced on a stability ball and the pelvis resisting rotation.
View exerciseExercise Ball Dip
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a stability ball, with emphasis on the triceps, chest and shoulders.
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Exercise Ball Dumbbell Chest Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Exercise Ball Feet Elevated Push Up
Pressing drill building chest, shoulder, and triceps strength with stability-ball.
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Exercise Ball Hug
Standing isometric chest squeeze performed by hugging a stability ball between both forearms and hands.
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EZ Bar Decline Close Grip Bench Press to Skull Crusher
Decline close-grip press paired with an EZ-bar skull crusher in each repetition.
View exerciseEZ bar Front Twist Raise
EZ-bar front raise with a controlled grip rotation, emphasizing the anterior shoulders without trunk twisting.
View exerciseEZ bar Incline Front Raise
Accessory drill that develops controlled strength in the target muscles using an EZ bar, with emphasis on the shoulders.
View exerciseEZ Bar-Up Down Twist
Rotational core drill that develops coordinated trunk strength and control using an EZ bar, with emphasis on the obliques.
View exerciseEZ-Bar Shoulder Press Sit-up
Trunk-flexion drill that develops abdominal strength and control using an EZ bar, with emphasis on the shoulders.
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Face Pull
Cable pull for rear delts, upper back, and shoulder posture.
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Fast Kick With Arm Circles
Dynamic warm-up alternating controlled front kicks with small arm circles at shoulder height.
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Feet Elevated Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Feet Elevated Side Plank Hip Tap
Core-control drill keeping the trunk stable through a challenging variation.
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