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.

211 exercises

Strength

Arnold PressDumbbells · Shoulders

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 · Quadriceps, Gluteus Maximus

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

Barbell Front RaiseBarbell, Weight Plates · Shoulders, Anterior Deltoid

Barbell Hang CleanBarbell, Weight Plates · Quadriceps, 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 CirclesBattle 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 Russian TwistBattle Ropes · Core, 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

Behind the Neck PressBarbell, Weight Plates · Shoulders, Triceps

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, 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, Core

Clean (From Blocks)Gluteus Maximus, Quadriceps

Clean (Hang Power)Gluteus Maximus, Quadriceps

Clean (Muscle)Gluteus Maximus, Quadriceps

Clean (Power)Gluteus Maximus, Quadriceps

Clean (Split)Gluteus Maximus, Quadriceps

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 PullGluteus Maximus, Quadriceps

Clean PullGluteus Maximus, Quadriceps

Clean Pull (From Blocks)Gluteus Maximus, Quadriceps

Conan's WheelCore, Shoulders

Cuban PressBarbell or Dumbbells · Rotator Cuff, Shoulders

Dumbbell Arnold PressDumbbells · Shoulders

Dumbbell CleanDumbbells · Gluteus Maximus, Quadriceps

Dumbbell Front Lateral RaiseDumbbells · Shoulders, Anterior 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

Dumbbell Shoulder PressDumbbells · Shoulders, Triceps

Dumbbell Side Lateral RaiseDumbbells · Shoulders, Lateral Deltoid

Dumbbell Single Arm PressDumbbells · Shoulders, Triceps

Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus

Dumbbell ThrusterDumbbells · Quadriceps, Shoulders

Dumbbell Turkish Get-upDumbbells · Core, Shoulders

Egyptian Lateral RaiseCable Machine · Shoulders, Lateral Deltoid

Face PullsCable Machine · Shoulders, Back

Frog StandBodyweight · Shoulders, Core

Handstand HoldBodyweight · Shoulders, Core

Handstand Push-upBodyweight · Shoulders, Triceps

Handstand WalkBodyweight · Shoulders, Core

Hang CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Clean (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Snatch (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

Hercules HoldShoulders, Core

High PullShoulders, Trapezius

Human FlagBodyweight · Core, Shoulders

InchwormBodyweight · Core, Shoulders

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

Incline Cable FlyCable Machine · Chest, 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 · Gluteus Maximus, Quadriceps

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

Kettlebell Figure 8Kettlebell · Core, Shoulders

Kettlebell HaloKettlebell · Shoulders, Core

Kettlebell High PullKettlebell · Shoulders, Trapezius

Kettlebell Overhead CarryKettlebell · Shoulders, Core

Kettlebell Press (Double)Kettlebell · Shoulders, Triceps

Kettlebell Press (Single Arm)Kettlebell · Shoulders, Triceps

Kettlebell Push Press (Double)Kettlebell · Shoulders, Triceps

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

Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus

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

Kettlebell ThrusterKettlebell · Quadriceps, Shoulders

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

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

Kettlebell Waiter CarryKettlebell · 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

Log PressShoulders, Triceps

Machine Shoulder PressShoulder Press Machine · Shoulders

Medicine Ball Chest PassMedicine Ball · Chest, Shoulders

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

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

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

Medicine Ball Rotational ThrowMedicine Ball · Core, Latissimus Dorsi

Medicine Ball Side ThrowMedicine Ball · Core, Latissimus Dorsi

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 Wall BallMedicine Ball · Quadriceps, Gluteus Maximus

Military PressBarbell, Weight Plates · Shoulders

Mountain ClimbersBodyweight · Core, Shoulders

Overhead Press (Seated)Shoulders, Triceps

Overhead Press (Standing)Shoulders, Triceps

Overhead ShrugBarbell or Dumbbells · Trapezius, Shoulders

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

Plate Front RaiseWeight Plates · Shoulders, Anterior Deltoid

Power CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Power SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Push PressBarbell, Weight Plates · Shoulders, Triceps

Push-up (Pike)Bodyweight · Shoulders, Triceps

Reverse FlyShoulders, Back

Ring Support HoldGymnastic Rings · Shoulders, Triceps

Ring Turned Out SupportGymnastic Rings · Shoulders, Chest

Sandbag Carry (Shoulder)Sandbag · Core, Shoulders

Sandbag CleanSandbag · Gluteus Maximus, Quadriceps

Sandbag GetupSandbag · Core, Shoulders

Sandbag High PullSandbag · Trapezius, Shoulders

Sandbag Over Shoulder ThrowSandbag · Gluteus Maximus, Back

Sandbag Press (Overhead)Sandbag · Shoulders, Triceps

Sandbag Push PressSandbag · Shoulders, Triceps

Sandbag SlamSandbag · Core, Latissimus Dorsi

Sandbag SnatchSandbag · Shoulders, Gluteus Maximus

Sandbag ThrusterSandbag · Quadriceps, Shoulders

Seated Dumbbell PressDumbbells · Shoulders, Triceps

Shoulder PressShoulders, Triceps

Shoulder Press Machine (Seated)Shoulder Press Machine · Shoulders

Shoulder Press Machine (Standing)Shoulder Press Machine · Shoulders

Single Arm Dumbbell PressDumbbells · Shoulders, Triceps

Skin the CatPull-Up Bar · Shoulders, Core

Skin the Cat (Rings)Gymnastic Rings · Shoulders, Core

Sled Bear CrawlSled · Gluteus Maximus, Quadriceps

Smith Machine Shoulder PressSmith Machine · Shoulders

Snatch (From Blocks)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Hang Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Muscle)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Split)Barbell, Weight Plates · Shoulders, Gluteus Maximus

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

Snatch BalanceBarbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

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

ThrusterQuadriceps, Shoulders

TRX Pike Push-upTRX / Suspension Trainer · Shoulders, Triceps

Turkish Get-upCore, Shoulders

Viking PressShoulders, Triceps

Wall BallQuadriceps, Shoulders

Wall WalkBodyweight · Shoulders, Core

Cardio

Battle Rope Jumping JacksBattle Ropes · Shoulders, Core

Cross-Country SkiingQuadriceps, Shoulders

Jump Rope (Cardio)Jump Rope · Calves, Quadriceps

Jump Rope (Crossover)Jump Rope · Calves, Quadriceps

Jump Rope (Double Under)Jump Rope · Calves, Quadriceps

Jump Rope (High Knee)Jump Rope · Calves, Quadriceps

Jump Rope (Running)Jump Rope · Calves, Quadriceps

Jump Rope (Single Under)Jump Rope · Calves, Quadriceps

Jump Rope (Triple Under)Jump Rope · Calves, Quadriceps

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

Arm CirclesShoulders

Arm Swings (Horizontal)Shoulders, Chest

Arm Swings (Vertical)Shoulders

Crow PoseCore, Shoulders

Downward DogBiceps Femoris, Calves

Shoulder CirclesShoulders

Shoulder DislocationsShoulders, Chest

Shoulder Stretch (Overhead)Shoulders

Thread the NeedleBack, Shoulders

Shoulders Exercises

Strength

Cardio

Flexibility

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