Exercise Library

Shoulders Exercises

Muscles surrounding the shoulder joint, responsible for a wide range of arm movements. Every exercise below includes step-by-step instructions and the equipment you need.

200 exercises

Strength

Arnold PressShoulders

Axle Clean and PressAxle Bar, Weight Plates · Shoulders, Gluteus Maximus

Band Front RaiseResistance Band · Shoulders, Anterior Deltoid

Band Lateral RaiseResistance Band · Shoulders, Lateral Deltoid

Band Pull-Apart (Overhead)Resistance Band · Posterior Deltoid, Shoulders

Band Shoulder PressResistance Band · Shoulders

Barbell CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Clean and JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Front RaiseBarbell, Weight Plates · Shoulders, Anterior Deltoid

Barbell Hang CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Hang SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell High PullBarbell, Weight Plates · Shoulders, Trapezius

Barbell Incline Bench PressBarbell, Weight Plates, Incline Bench · Chest, Shoulders

Barbell Landmine PressBarbell, Weight Plates · Shoulders, Chest

Barbell Lateral RaiseBarbell, Weight Plates · Shoulders, Lateral Deltoid

Barbell Muscle SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Overhead PressBarbell, Weight Plates · Shoulders

Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Power CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Power SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Push JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Shoulder PressBarbell, Weight Plates · Shoulders, Triceps

Barbell SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Split JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Battle Rope Alternating WavesBattle Ropes · Shoulders, Core

Battle Rope Double WavesBattle Ropes · Shoulders, Core

Battle Rope Hip TossBattle Ropes · Shoulders, Core

Battle Rope In and Out WavesBattle Ropes · Shoulders, Core

Battle Rope Lunge WavesBattle Ropes · Quadriceps, Shoulders

Battle Rope Side-to-Side WavesBattle Ropes · Shoulders, Core

Battle Rope SlamsBattle Ropes · Shoulders, Core

Battle Rope SnakeBattle Ropes · Shoulders, Core

Battle Rope SpiralBattle Ropes · Shoulders, Core

Battle Rope Squat WavesBattle Ropes · Quadriceps, Gluteus Maximus

Battle RopesBattle Ropes · Shoulders, Back

Bear CrawlBodyweight · Shoulders, Core

Bent Over Lateral RaiseShoulders, Lateral Deltoid

BurpeesBodyweight · Chest, Quadriceps

Cable Bicep Curl (Rope)Cable Machine · Biceps, Core

Cable Front RaiseCable Machine · Shoulders

Cable Lateral RaiseCable Machine · Shoulders

Cable Overhead Extension (Rope)Cable Machine · Triceps Brachii, Core

Cable Reverse FlyCable Machine · Shoulders, Back

Cable Row (Rope)Cable Machine · Latissimus Dorsi, Biceps

Cable Single Arm Front RaiseCable Machine · Shoulders, Anterior Deltoid

Cable Single Arm Lateral RaiseCable Machine · Shoulders, Lateral Deltoid

Cable Triceps Pushdown (Rope)Cable Machine · Triceps Brachii, Core

Clean (From Blocks)Shoulders, Gluteus Maximus

Clean (Hang Power)Shoulders, Gluteus Maximus

Clean (Muscle)Shoulders, Gluteus Maximus

Clean (Power)Shoulders, Gluteus Maximus

Clean (Split)Shoulders, Gluteus Maximus

Clean (Squat)Quadriceps, Gluteus Maximus

Clean and Jerk (Full)Shoulders, Gluteus Maximus

Clean and PressShoulders, Gluteus Maximus

Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Clean Grip High PullForearm Flexors, Shoulders

Clean PullShoulders, Gluteus Maximus

Clean Pull (From Blocks)Shoulders, Gluteus Maximus

Conan's WheelCore, Shoulders

Dumbbell Arnold PressDumbbells · Shoulders

Dumbbell Bent Over Lateral RaiseDumbbells · Shoulders, Lateral Deltoid

Dumbbell CleanDumbbells · Shoulders, Gluteus Maximus

Dumbbell Front Lateral RaiseDumbbells · Shoulders, Lateral Deltoid

Dumbbell Front RaiseDumbbells · Shoulders

Dumbbell High PullDumbbells · Shoulders, Trapezius

Dumbbell Lateral RaiseDumbbells · Shoulders

Dumbbell Lateral Raise SwingDumbbells · Shoulders, Lateral Deltoid

Dumbbell Push PressDumbbells · Shoulders, Triceps Brachii

Dumbbell Reverse FlyDumbbells · Shoulders, Back

Dumbbell Shoulder PressDumbbells · Shoulders, Triceps

Dumbbell Side Lateral RaiseDumbbells · Shoulders, Lateral Deltoid

Dumbbell Single Arm PressDumbbells · Shoulders, Triceps Brachii

Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus

Dumbbell ThrusterDumbbells · Quadriceps, Shoulders

Dumbbell Turkish Get-upDumbbells · Core, Shoulders

Egyptian Lateral RaiseCable Machine · Shoulders, Lateral Deltoid

Face PullsShoulders, Back

Frog StandShoulders, Core

Front RaiseShoulders

Handstand HoldBodyweight · Shoulders, Core

Hang CleanShoulders, Gluteus Maximus

Hang Clean (Below Knee)Shoulders, Gluteus Maximus

Hang SnatchShoulders, Gluteus Maximus

Hang Snatch (Below Knee)Shoulders, Gluteus Maximus

Hercules HoldShoulders, Core

High PullShoulders, Trapezius

Human FlagCore, Shoulders

InchwormBodyweight · Core, Shoulders

Incline Dumbbell FlyDumbbells · Chest, Shoulders

Incline Dumbbell PressDumbbells, Incline Bench · Chest, Shoulders

Jerk (Power)Shoulders, Gluteus Maximus

Jerk (Push)Shoulders, Gluteus Maximus

Jerk (Split)Shoulders, Gluteus Maximus

Kettlebell Around the WorldKettlebell · Core, Shoulders

Kettlebell Bottom-up PressKettlebell · Shoulders, Core

Kettlebell Clean (Double)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Clean (Single Arm)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Figure 8Kettlebell · Core, Shoulders

Kettlebell HaloKettlebell · Shoulders, Core

Kettlebell High PullKettlebell · Shoulders, Trapezius

Kettlebell Press (Double)Kettlebell · Shoulders, Triceps Brachii

Kettlebell Press (Single Arm)Kettlebell · Shoulders, Triceps Brachii

Kettlebell Push Press (Double)Kettlebell · Shoulders, Triceps Brachii

Kettlebell Push Press (Single Arm)Kettlebell · Shoulders, Triceps Brachii

Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Snatch (Single Arm)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell SwingKettlebell · Back, Biceps Femoris

Kettlebell ThrusterKettlebell · Quadriceps, Shoulders

Kettlebell Turkish Get-up (Full)Kettlebell · Core, Shoulders

Kettlebell Turkish Get-up (Half)Kettlebell · Core, Shoulders

Kettlebell WindmillKettlebell · Shoulders, Core

L-Sit (Rings)Bodyweight · Shoulders, Core

Lateral RaiseShoulders

Lateral Raise MachineExercise Machine · Shoulders, Lateral Deltoid

Lean In Constant Tension Dumbbell Lateral RaiseDumbbells · Lateral Deltoid, Shoulders

Log Clean and PressShoulders, Gluteus Maximus

Machine Shoulder PressShoulder Press Machine · Shoulders

Medicine Ball Chest PassMedicine Ball · Core, Shoulders

Medicine Ball Chest Pass (Explosive)Medicine Ball · Core, Shoulders

Medicine Ball Chest Pass (Partner)Medicine Ball · Core, Shoulders

Medicine Ball Overhead Slam (Partner)Medicine Ball · Core, Shoulders

Medicine Ball Side Toss (Partner)Medicine Ball · Core, Shoulders

Medicine Ball SlamMedicine Ball · Core, Shoulders

Medicine Ball Slam (Overhead)Medicine Ball · Core, Shoulders

Medicine Ball Slam (Side to Side)Medicine Ball · Core, Shoulders

Medicine Ball Toe TouchMedicine Ball · Core, Shoulders

Medicine Ball Wall BallMedicine Ball · Core, Shoulders

Military PressShoulders

Mountain ClimbersBodyweight · Core, Shoulders

Overhead Press (Seated)Shoulders, Triceps

Overhead Press (Standing)Shoulders, Triceps

Overhead ShrugBarbell or Dumbbells · Trapezius, Shoulders

Overhead Squat (Clean Grip)Quadriceps, Gluteus Maximus

Plate Front RaiseShoulders, Anterior Deltoid

Power CleanShoulders, Gluteus Maximus

Power SnatchShoulders, Gluteus Maximus

Push PressShoulders, Triceps Brachii

Reverse FlyShoulders, Back

Ring FlyShoulders, Core

Ring Support HoldShoulders, Triceps Brachii

Ring Turned Out SupportShoulders, Chest

Rope ClimbShoulders, Core

Rope Climb (L-Sit)Bodyweight · Shoulders, Core

Rope Climb (Legless)Shoulders, Core

Sandbag CleanSandbag · Shoulders, Gluteus Maximus

Sandbag GetupSandbag · Core, Shoulders

Sandbag High PullSandbag · Core, Shoulders

Sandbag Press (Overhead)Sandbag · Core, Shoulders

Sandbag Push PressSandbag · Shoulders, Triceps Brachii

Sandbag ShoulderingSandbag · Core, Shoulders

Sandbag SlamSandbag · Core, Shoulders

Sandbag SnatchSandbag · Shoulders, Gluteus Maximus

Sandbag ThrusterSandbag · Quadriceps, Shoulders

Seated Dumbbell PressDumbbells · Shoulders, Triceps Brachii

Shoulder PressShoulders, Triceps

Shoulder Press Machine (Seated)Shoulder Press Machine · Shoulders

Shoulder Press Machine (Standing)Shoulder Press Machine · Shoulders

ShrugsShoulders, Back

Single Arm Dumbbell PressDumbbells · Shoulders, Triceps Brachii

Skin the CatShoulders, Core

Skin the Cat (Rings)Shoulders, Core

Sled Bear CrawlSled · Gluteus Maximus, Quadriceps

Smith Machine Shoulder PressSmith Machine · Shoulders

Snatch (From Blocks)Shoulders, Gluteus Maximus

Snatch (Hang Power)Shoulders, Gluteus Maximus

Snatch (Muscle)Shoulders, Gluteus Maximus

Snatch (Power)Shoulders, Gluteus Maximus

Snatch (Split)Shoulders, Gluteus Maximus

Snatch (Squat)Quadriceps, Gluteus Maximus

Snatch BalanceShoulders, Gluteus Maximus

Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip High PullForearm Flexors, Shoulders

Snatch PullShoulders, Gluteus Maximus

Snatch Pull (From Blocks)Shoulders, Gluteus Maximus

ThrusterQuadriceps, Shoulders

Turkish Get-upCore, Shoulders

Viking PressShoulders, Triceps Brachii

Wall BallCore, Shoulders

Cardio

Battle Rope Jumping JacksBattle Ropes · Shoulders, Core

Cross-Country SkiingQuadriceps, Shoulders

Jump Rope (Cardio)Jump Rope · Shoulders, Core

Jump Rope (Crossover)Jump Rope · Shoulders, Core

Jump Rope (Double Under)Jump Rope · Shoulders, Core

Jump Rope (High Knee)Jump Rope · Shoulders, Core

Jump Rope (Running)Jump Rope · Shoulders, Core

Jump Rope (Single Under)Jump Rope · Shoulders, Core

Jump Rope (Triple Under)Jump Rope · Shoulders, Core

KickboxingQuadriceps, Core

SkiErgSki Erg · Shoulders, Latissimus Dorsi

SwimmingShoulders, Latissimus Dorsi

Swimming (Backstroke)Shoulders, Latissimus Dorsi

Swimming (Breaststroke)Chest, Shoulders

Swimming (Butterfly)Chest, Shoulders

Swimming (Freestyle)Shoulders, Latissimus Dorsi

Swimming (Interval)Shoulders, Latissimus Dorsi

Versa ClimberQuadriceps, Shoulders

Water AerobicsQuadriceps, Shoulders

Flexibility

Battle Rope Russian TwistBattle Ropes · Core, Shoulders

Browse other muscle groups

Core Quads Glutes Biceps Triceps Lats Calves Chest Hamstrings Forearm Flexors Back Lower Back Traps Rear Delts Side Delts Front Delts Neck (Front)Rhomboids Rotator Cuff