Exercises by body area
Shoulders exercises - Page 9
Explore 876 shoulders exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Low-to-High Cable Fly
Cable fly path that biases the upper chest.
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Lying Back Extension with Press
Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the glutes.
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Lying Dumbbell Around-the-World
Light dumbbell shoulder-and-chest accessory sweeping both arms in a wide arc beside a flat bench.
View exerciseLying Floor Fly
Dumbbell chest fly performed on the floor, which limits shoulder extension at the bottom.
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Machine Chest Fly
Guided chest fly that isolates the pecs with a stable seated setup.
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Machine Chest Press
Seated machine chest press providing a stable guided horizontal pressing path.
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Machine Decline Chest Press
Guided decline machine press emphasizing the lower-chest pressing line.
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Machine Lateral Raise
Guided lateral raise for side-delt isolation.
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Machine Row Wide Grip
Machine Row Wide Grip for rowing focused on upper back.
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Machine Shoulder Press
Guided shoulder press for the delts and triceps with a fixed pressing path.
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Machine-Assisted Dip
Counterweighted dip-machine press for chest and triceps with adjustable bodyweight assistance.
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Man Maker
Full-body conditioning drill combining strength, rhythm, and repeated effort.
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Medicine Ball 3 Point Stance to Chest Catch & Pass
Reactive medicine-ball drill accelerating from a three-point stance, receiving a pass, and returning it from the chest.
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Medicine Ball 3 Point Stance to Chest Pass
Medicine-ball power drill for coordinated trunk and upper-body force.
View exerciseMedicine Ball Around Head Rotation
Medicine-ball halo circling the head to train controlled shoulder mobility and trunk stability.
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Medicine Ball Backward Throw
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Behind the Head Throw
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Burpee to Chest Press
Full-body conditioning complex combining a burpee, push-up, and standing medicine-ball chest press.
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Medicine Ball Chest Pass
Explosive chest pass for upper-body power.
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Medicine Ball Cross Body Throw
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Mountain Climber
Conditioning drill raising heart rate while challenging coordination.
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Medicine Ball Overhead Throw
Medicine Ball Overhead Throw for power development focused on full-body coordination.
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Medicine Ball Partner Rotation Pass
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Push Up
Pressing drill building chest, shoulder, and triceps strength with medicine-ball.
View exerciseMedicine Ball Reverse Wood Chop Squat
Squat-pattern drill that develops lower-body strength and control using a medicine ball, with emphasis on the obliques, quadriceps and glutes.
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Medicine Ball Scoop Throw
Medicine Ball Scoop Throw for power development focused on full-body coordination.
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Medicine Ball Single Arm Slam
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Sit-Up Throw
Medicine Ball Sit-Up Throw for power development focused on abs.
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Medicine Ball Slam
Full-body power drill using a medicine ball slam.
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Medicine Ball Sprawl
Conditioning drill raising heart rate while challenging coordination.
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Medicine Ball Squat Press to Throw
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Tall Kneeling Rotational Toss
Rotational core drill for controlled trunk movement and oblique strength.
View exerciseMedicine-Ball Forearm Plank Hold
Forearm plank hold on a medicine ball for trunk bracing and unstable shoulder support.
View exerciseMedicine-Ball Overhead Press
Standing medicine-ball overhead press for shoulder and triceps strength with trunk control.
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Mid Cable Chest Fly
Mid-height cable fly for chest isolation with constant tension through the arc.
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Mini Band Foam Roller Wall Slide
Banded forearm wall slide using a foam roller to guide controlled scapular upward rotation.
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Mini Band Forearm Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Linear Plank Walk
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Supine Overhead Reach
Shoulder-position drill reinforcing overhead reach and stable upper-body support.
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Mini Band Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Mini Banded Barbell Bench Press
Barbell bench press with a wrist mini band adding outward-pressure feedback for shoulder and elbow alignment.
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Mobility Flow
Full-body mobility sequence for warm-ups, recovery sessions, and better range of motion.
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Mountain Climber
Dynamic plank drill for core control and conditioning.
View exerciseNarrow Push-Up on Exercise Ball
Close-hand push-up performed with both hands on a stability ball, increasing triceps, shoulder-stability, and trunk-control demands.
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Neck Bridge Prone
Advanced head-supported prone neck bridge that shares load through the hands while the hips and trunk remain elevated.
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One Arm Front Plank
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
View exerciseOne Arm Twisted Clean and Press
Landmine power exercise combining a unilateral clean, controlled hip-and-torso turn, and diagonal press.
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One Half Locust
Prone unilateral anterior-chain stretch combining a held foot, lifted thigh, and gentle chest extension.
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One Handed Hang
Grip and vertical-pull drill building shoulder control and upper-body strength.
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One-Arm Bench Dip
Advanced unilateral bench dip using one supporting arm while the feet remain on the floor for balance and load control.
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Open Book Thoracic Rotation
Side-lying thoracic rotation drill.
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Otis Sit Up
Weighted sit-up that finishes with a controlled overhead press of a plate or dumbbell.
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Outside Leg Kick Push Up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the glutes, chest, triceps and shoulders.
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Overhead Carry
Overhead loaded carry for shoulder and trunk stability.
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Overhead Dumbbell Triceps Extension
Overhead dumbbell triceps extension that heavily loads the long head of the triceps.
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Overhead Scapular CAR
Mobility drill for practicing joint range with smooth control.
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Overhead Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Pallof Press
Anti-rotation cable press for trunk control and hip stability.
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Parallel Bar Dips
Compound parallel-bar dip for the triceps, chest, and front shoulders.
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Partner 3-Touch Motion Russian Twist
Rotational core drill for controlled trunk movement and oblique strength.
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Partner Anterior Deltoid Stretch
Partner-assisted unilateral stretch for the front shoulder and upper chest with carefully limited extension.
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Partner Assisted Dip
Bodyweight pressing drill for chest and triceps with shoulder control.
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Partner Chest Stretch
Partner-assisted bilateral chest stretch using slow shoulder extension and continuous communication.
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Partner Facing Feet Elevated Side Plank With Band Row
Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.
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Partner Facing Plank With Alternating High Five
Partner high-five plank that challenges anti-rotation while each athlete alternates single-hand support.
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Partner Hanging Knee Raise With Manual Resistance
Partner-resisted hanging knee raise with smooth manual resistance during the upward phase.
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Partner Hanging Knee Raise With Throw Down
Partner-resisted hanging knee raise emphasizing eccentric trunk control.
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Partner Medicine Ball Russian Twist & Lateral Pass
Side-by-side medicine-ball Russian twist using controlled lateral handoffs between partners.
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Partner Overhead Lat Stretch
Partner-assisted overhead lat stretch combining supported arm elevation with a controlled hips-back motion.
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Partner Seated Biceps Stretch
Partner-assisted seated stretch for the biceps and front shoulders using gentle bilateral shoulder extension.
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Partner Supermans With Alternating High Five
Partner superman hold with alternating diagonal hand contacts and controlled anti-rotation.
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Partner Towel Overhead Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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