Exercises by body area
Shoulders exercises - Page 7
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Feet Elevated Spider
Dynamic core drill driving the knee forward while maintaining upper-body support.
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Filly Press
Alternating single-arm dumbbell press from a front rack while the opposite dumbbell remains parked at the shoulder.
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Flat Dumbbell Bench Press
Flat dumbbell press that offers a larger range of motion and independent arm control.
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Flexed Elbow Scapular CAR
Single-arm scapular controlled articular rotation with the elbow bent and trunk held still.
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Floor Fly with Barbells
Advanced plank chest fly using two unloaded barbells as rolling handles on a clear, level floor.
View exerciseFloor Fly with Towels
Sliding bodyweight chest fly from a high plank with one towel beneath each hand.
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Floor Triceps Dip
Short-range floor-supported triceps dip with the hands and feet on the ground.
View exerciseFly Against Chains
Flat-bench dumbbell fly with matched chains adding progressively more resistance as the arms approach the top.
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Foam Roller Wall Slides
Wall-slide mobility drill using a foam roller to guide even forearm pressure and scapular upward rotation.
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Forearm Headstand
Skill-based stability drill challenging balance, body line, and control.
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Forearm Headstand Against Wall
Skill-based stability drill challenging balance, body line, and control.
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Forearm Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Knee Taps
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Lateral Toe Taps
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Posterior Pelvic Tilt
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Supported Handstand
Skill-based stability drill challenging balance, body line, and control.
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Forward Fold With Chest Expansion
Controlled flexibility drill to improve comfortable range of motion.
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Frog Stand
Frog Stand for isometric control focused on shoulders.
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Front Plank Side Hop
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the core.
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Front Plank with Arm and Leg Lift (push up position)
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the abdominals and core.
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Front Smith Shoulder Press
Smith-machine shoulder press with the bar traveling in front of the head on a fixed path.
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Full Can
Shoulder raise variation for controlled delt work and steady posture.
View exerciseHalf Kneeling PVC Pec Mobilization Stretch
Half-kneeling overhead dowel side bend for comfortable chest, shoulder, and lat mobility.
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Hand Release Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Hand Stand Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Hands Elevated Scapular Push Up
Incline scapular push-up that trains serratus control while the elbows remain straight.
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Handstand Shrug
Handstand Shrug for prehab-style strength focused on serratus anterior.
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Handstand Walk
Advanced inverted locomotion using alternating hand steps with active shoulders and trunk control.
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Headstand
Skill-based stability drill challenging balance, body line, and control.
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Heavy Bag Thrust
Boxing-conditioning drill for rhythm, rotation, and repeated upper-body output.
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High Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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High-to-Low Cable Fly
Cable fly path that biases the lower chest.
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Inchworm
Walkout warm-up for shoulders, hamstrings, and controlled trunk position.
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Incline Barbell Bench Press
Incline barbell press with greater emphasis on the upper chest.
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Incline Dumbbell Bench Press
Incline dumbbell press that targets the upper chest and demands balanced drive from each arm.
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Incline Dumbbell Fly
Incline fly variation emphasizing the upper chest.
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Incline Machine Chest Press
Incline machine chest press for the upper chest with a fixed path and easy load management.
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Incline Mountain Climbers
Conditioning drill raising heart rate while challenging coordination.
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Incline Push Up Depth Jump
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Incline Push-Up
Beginner-friendly push-up variation using a bench to reduce load.
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Incline Y Raise
Incline Y raise for lower-trap and shoulder stability.
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Inverted Row
Bodyweight horizontal row for upper-back strength and shoulder blade control.
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Inverted Wide to Narrow Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the rotator cuff, latissimus muscles, upper back and biceps.
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Isometric Box Handstand
Skill-based stability drill challenging balance, body line, and control.
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Isometric Crab
Reverse-tabletop hold for hip extension, shoulder support, and trunk control.
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Isometric Push Up Wipers
Advanced push-up isometric combined with alternating lower-body sweeps for pressing and anti-rotation control.
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ITY
Prone I-T-Y raise sequence for scapular control, lower-trap strength, and overhead shoulder mechanics.
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Jab Cross Punches
Boxing-conditioning drill for rhythm, rotation, and repeated upper-body output.
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Jump Rope
Rhythmic cardio drill for footwork and conditioning.
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Jumping Jacks
Rhythmic full-body cardio drill coordinating arms, legs, and breathing.
View exerciseKettlebell Alternating Press
Alternating double-kettlebell overhead press for shoulder and triceps strength with trunk control.
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Kettlebell Arm Bar
Shoulder-stability drill linking trunk control with deliberate arm positioning.
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Kettlebell Arnold Press
Pressing variation for upper-body strength and bracing with kettlebell.
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Kettlebell Bottoms Up Hang Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Bottoms Up Overhead Carry
Loaded hold or carry for grip, posture, and trunk stability.
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Kettlebell Bottoms Up Side Plank
Core-control drill keeping the trunk stable through a challenging variation.
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Kettlebell Bottoms Up Single Arm Floor Press
Pressing drill building chest, shoulder, and triceps strength with kettlebell.
View exerciseKettlebell Bottoms-Up to Knee Turkish Get-Up
Partial bottoms-up Turkish get-up from the floor to a stable half-kneeling position.
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Kettlebell Clean
Dynamic kettlebell lift to the rack position.
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Kettlebell Contralateral Suitcase & Waiter Carry
Loaded hold or carry for grip, posture, and trunk stability.
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Kettlebell Cossack Squat to Press
Combined lateral squat and overhead press for lower-body mobility, strength, and trunk control.
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Kettlebell Cross Chop
Diagonal kettlebell chop training coordinated hip, trunk, and shoulder rotation.
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Kettlebell Dead Bug
Core-control drill keeping the trunk stable through a challenging variation.
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Kettlebell Devil Press
Advanced full-body burpee, push-up, and double-kettlebell snatch complex.
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Kettlebell Extended Range Single Arm Floor Press
Pressing drill building chest, shoulder, and triceps strength with kettlebell.
View exerciseKettlebell Floor Fly
Floor-limited kettlebell fly for controlled chest adduction with reduced shoulder extension.
View exerciseKettlebell Front Raise
Accessory drill that develops controlled strength in the target muscles using a kettlebell, with emphasis on the shoulders.
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Kettlebell Half Kneeling Anti Rotation Press
Half-kneeling unilateral kettlebell press requiring square hips and controlled trunk position.
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Kettlebell Half Kneeling Chop & Lift
Half-kneeling diagonal kettlebell chop and lift for controlled trunk and shoulder coordination.
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Kettlebell Half Kneeling Windmill
Shoulder-stability drill linking trunk control with deliberate arm positioning.
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Kettlebell Half Turkish Get Up
Shoulder-stability drill linking trunk control with deliberate arm positioning.
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Kettlebell Halo
Controlled shoulder mobility drill performed with a light kettlebell around the head.
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