Learn More About the Shoulders
The shoulders, located in the top of the upper arms, is responsible for arm rotation and shoulder mobility. Discover training techniques to improve your shoulders performance.
Featured Shoulders Exercises
In this section you will find a number of featured shoulders exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
Battling Ropes target your shoulders, arms, and core. A dynamic conditioning tool that builds strength and cardio capacity.
A dumbbell exercise that combines two movements to build full shoulder development and control.
Landmine Linear Jammer targets your shoulders along with the abs, calves, chest, hamstrings, quads and triceps. It is great for building balanced strength and improving control.
A shoulder-focused lift that trains control and coordination through alternating overhead presses.
All Shoulders Exercises
This section contains every shoulders exercise that we have in our system. If you know of some that we're missing, please contact us.
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press targets the shoulders and triceps. It promotes control, balance, and joint health.
Alternating Deltoid Raise
Alternating Deltoid Raise builds strong and balanced shoulders by alternating between front and side raises.
Alternating Kettlebell Press
Alternating Kettlebell Press targets the shoulders and triceps with a focus on unilateral control and core stabilization.
Anti-Gravity Press
Anti-Gravity Press targets your shoulders while also developing the upper back and triceps. It is great for shoulder health and control.
Arm Circles
Arm Circles target your shoulders and traps, promoting mobility and joint health. Great for warm-ups and prehab.
Dumbbell Arnold Press
Arnold Dumbbell Press targets your shoulders and triceps. It is excellent for mobility, strength, and control.
Back Flyes – With Bands
Back Flyes with Bands target your shoulders, middle back, and triceps. This exercise promotes scapular control and posture.
Backward Medicine Ball Throw
The Backward Medicine Ball Throw develops explosive strength in the shoulders and posterior chain. Great for athletes and conditioning.
Band Pull Apart
Band Pull Apart targets the rear delts and upper back. It’s excellent for injury prevention, posture, and mobility.
Barbell Incline Shoulder Raise
Barbell Incline Shoulder Raise isolates the upper traps and shoulders using a unique incline-based motion.
Barbell Rear Delt Row
Barbell Rear Delt Row is ideal for balancing shoulder development and improving posture.
Barbell Shoulder Press
Barbell Shoulder Press builds overhead strength, shoulder size, and triceps support.
Battling Ropes
Battling Ropes target your shoulders, arms, and core. A dynamic conditioning tool that builds strength and cardio capacity.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Rear Delt Raise with Head on Bench targets your rear delts while promoting strict form and shoulder stability.
Bent Over Low-Pulley Side Lateral
Bent Over Low-Pulley Side Laterals develop shoulder symmetry and upper back strength using continuous cable tension.
Bradford/Rocky Presses
Bradford/Rocky Presses target your shoulders along with the triceps. They are great for building balanced strength and improving control.
Cable Internal Rotation
Cable Internal Rotation targets your shoulders. It is great for building balanced strength and improving control.
Cable Rear Delt Fly
Cable Rear Delt Fly targets your shoulders. It is great for building balanced strength and improving control.
Cable Rope Rear-Delt Rows
Cable Rope Rear-Delt Rows build rear shoulder size and coordination with support from the upper back.
Cable Seated Lateral Raise
Cable Seated Lateral Raise targets your shoulders along with the middle back and traps. It is great for building balanced strength and improving control.
Cable Shoulder Press
Cable Shoulder Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Car Drivers
Car Drivers target the shoulders and forearms, improving rotational strength, grip, and shoulder endurance.
Chair Upper Body Stretch
This upper body stretch relieves tension in the shoulders and chest using a seated position, making it perfect for office or home use.
Circus Bell
Circus Bell targets your shoulders while working nearly every major posterior chain muscle. It’s a classic strongman lift that builds explosive power and grip strength.
Clean and Jerk
Clean and Jerk builds total-body power, especially in the legs, shoulders, and core.
Clean and Press
Clean and Press targets the entire posterior chain and upper body in a single movement.
Crab Walks
Crab walks build endurance and total-body strength through controlled, ground-based movement.
Crucifix
Crucifix is an isometric strongman movement that targets shoulder and forearm endurance through extended static holds.
Cuban Press
Cuban Press builds balanced shoulder strength and supports joint integrity.
Double Kettlebell Jerk
This total-body lift develops shoulder strength, triceps power, and leg drive for explosive functional performance.
Double Kettlebell Push Press
This dynamic overhead lift builds shoulder strength and enhances athletic timing using leg drive and core engagement.
Double Kettlebell Snatch
This kettlebell snatch variation develops total-body explosiveness and shoulder stability.
Dumbbell Incline Shoulder Raise
This movement develops shoulder stability and strength while minimizing joint stress.
Dumbbell Lying One-Arm Rear Lateral Raise
A precise dumbbell raise to isolate shoulder retraction and rear deltoid activation.
Dumbbell Lying Rear Lateral Raise
A precise and stable way to strengthen the rear shoulders through lateral motion.
Dumbbell One-Arm Shoulder Press
The Dumbbell One-Arm Shoulder Press targets your shoulders and triceps while training balance and core engagement.
Dumbbell One-Arm Upright Row
This exercise builds strong, defined shoulders while correcting imbalances between sides.
Dumbbell Lateral Raise
This lateral raise builds shoulder size, strength, and definition with minimal equipment.
Dumbbell Scaption Raise
This light dumbbell raise activates key shoulder muscles for improved control and joint health.
Seated Dumbbell Shoulder Press
A fundamental dumbbell lift to develop upper body strength and shoulder stability.
Dumbbell Turkish Get-Up
The Dumbbell Turkish Get-Up targets the core, shoulders, and glutes while also working the hamstrings and triceps. It is ideal for building total-body strength and coordination.
Elbow Circles
This dynamic movement improves circulation and range of motion for the upper body.
External Rotation with Band
A banded exercise that promotes shoulder health and external rotation control.
External Rotation with Cable
A precision movement for strengthening the shoulder joint and enhancing mobility.
External Rotation
Targets shoulder external rotation to improve control and joint integrity.
Face Pull
An essential exercise for shoulder stability, posture, and balanced pressing strength.
Front Cable Raise
An isolation exercise for the shoulders that promotes stability and control through full range of motion.
Front Dumbbell Raise
A controlled dumbbell exercise that targets shoulder strength and improves movement awareness.
Front Incline Dumbbell Raise
Front Incline Dumbbell Raise helps build stronger, more defined shoulders with excellent isolation.
Front Plate Raise
An isolation movement that develops shoulder strength with minimal equipment.
Front Two-Dumbbell Raise
A controlled shoulder isolation movement using dumbbells to build upper-body strength.
Handstand Push-Ups
An advanced bodyweight exercise for powerful shoulders and strong upper-body coordination.
Internal Rotation with Band
A rehab-friendly exercise to support healthy shoulder function.
Iron Cross
The Iron Cross strengthens the shoulders and upper back while also developing lower body coordination and control.
Jerk Balance
An advanced barbell movement that reinforces proper split jerk mechanics through a controlled balance step.
Jumping Jacks
Jumping Jacks target the shoulders, legs, and core while elevating heart rate. They are ideal for improving cardiovascular fitness and coordination.
Kettlebell Arnold Press
A kettlebell variation of the classic Arnold Press for strength and control.
Kettlebell Pirate Ships
A rotational kettlebell exercise that improves shoulder mobility and core control.
Kettlebell Seated Press
An isolation lift for upper-body pressing power and stability.
Kettlebell Seesaw Press
A shoulder-focused lift that trains control and coordination through alternating overhead presses.
Kettlebell Thruster
A high-intensity kettlebell exercise that targets the whole body with special emphasis on shoulders and legs.
Kettlebell Turkish Get-Up (Lunge style)
The Kettlebell Turkish Get-Up (Lunge Style) targets the shoulders and core while engaging the hamstrings, quads, and triceps. It improves balance and control under load.
Kettlebell Turkish Get-Up (Squat style)
The Kettlebell Turkish Get-Up (Squat Style) develops shoulder stability and body awareness. It also trains the core, legs, and arms through full-body transitions and postural control.
Kettlebell Turkish Get-Up
The Kettlebell Turkish Get-Up is a complex movement that targets your core, shoulders, and glutes. It also works the hamstrings and triceps, making it ideal for full-body control and stability.
Kneeling Arm Drill
A sprint-prep drill to train arm rhythm and power.
Landmine Linear Jammer
Landmine Linear Jammer targets your shoulders along with the abs, calves, chest, hamstrings, quads and triceps. It is great for building balanced strength and improving control.
Lateral Raise - With Bands
Lateral Raise - With Bands targets your shoulders. It is great for building balanced strength and improving control.
Leverage Shoulder Press
Leverage Shoulder Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Log Lift
Log Lift targets your shoulders along with the abs, chest, glutes, hamstrings, lower back, middle back, quads, traps and triceps. It is great for building balanced strength and improving control.
Low Pulley Row To Neck
A cable row variation that emphasizes shoulder width, trap size, and posture control.
Lying One-Arm Lateral Raise
A focused shoulder isolation movement that builds strength and control through side raises.
Lying Rear Delt Raise
A strict rear delt movement ideal for shoulder balance and posture improvement.
Machine Shoulder (Military) Press
A controlled pressing movement that builds strong, stable shoulders and arms.
Medicine Ball Scoop Throw
A total-body plyometric drill that develops shoulder power and full-body coordination.
One-Arm Incline Lateral Raise
One-Arm Incline Lateral Raise targets your shoulders. It is great for building balanced strength and improving control.
One-Arm Kettlebell Clean and Jerk
A dynamic full-body movement that trains strength, speed, and control.
One-Arm Kettlebell Jerk
An advanced press that uses leg drive and timing to move heavy weight overhead efficiently.
One-Arm Kettlebell Military Press To The Side
A shoulder press that recruits stabilizers and targets the delts through an angled motion.
One-Arm Kettlebell Para Press
The para press builds shoulder stability and reinforces strong body alignment under load.
One-Arm Kettlebell Push Press
A dynamic lift that blends upper and lower body power for overhead strength.
One-Arm Kettlebell Snatch
This dynamic lift targets the shoulders, glutes, hamstrings, and back with full-body power.
One-Arm Kettlebell Split Jerk
A full-body power movement that targets shoulders, glutes, and quads with athletic footwork.
One-Arm Kettlebell Split Snatch
A fast, athletic lift that targets the shoulders, legs, and core.
One-Arm Side Laterals
Build shoulder symmetry and control with this dumbbell isolation movement.
Overhead Press
The Overhead Press strengthens the shoulders, triceps, and upper back while reinforcing posture and core engagement. This barbell lift is essential for total-body strength and pushing power.
Power Partials
Power Partials target the shoulders with controlled partial-range movement using heavy dumbbells. This variation is ideal for adding intensity without overextending the joint.
Push Press - Behind the Neck
Push Press - Behind the Neck targets your shoulders along with the calves, quads and triceps. It is great for building balanced strength and improving control.
Push Press
A powerful Olympic lift that builds upper-body strength and reinforces explosive hip and shoulder coordination.
Rack Delivery
Rack Delivery targets your shoulders along with the forearms and traps. It is great for building balanced strength and improving control.
Return Push from Stance
A reactive upper-body plyometric that improves hand-eye coordination and power output.
Reverse Flyes With External Rotation
A rear delt movement that also promotes rotator cuff activation and upper-body balance.
Reverse Flyes
A rear delt isolation exercise that enhances posture and upper-body coordination.
Reverse Machine Flyes
A seated fly movement that strengthens the rear shoulders and enhances upper-body alignment.
Round The World Shoulder Stretch
A shoulder mobility stretch that improves range of motion and posture in the upper body.
Seated Barbell Military Press
A compound lift that builds shoulder stability, posture, and pressing power.
Seated Bent-Over Rear Delt Raise
A dumbbell-based movement that enhances posture and builds balanced shoulder strength.
Seated Cable Shoulder Press
A shoulder pressing variation that emphasizes control and joint stability.
Seated Dumbbell Press
A strict pressing movement for developing shoulder size, posture, and arm strength.
Seated Front Deltoid
Seated Front Deltoid targets your shoulders along with the chest. It is great for building balanced strength and improving control.
Seated Side Lateral Raise
A strict dumbbell exercise for developing shoulder definition and stability without standing.
See-Saw Press (Alternating Side Press)
An advanced dumbbell press that combines shoulder stability with core control and coordination.
Shoulder Circles
Shoulder Circles targets your shoulders along with the traps. It is great for building balanced strength and improving control.
Shoulder Press - With Bands
A band-powered press that develops shoulder and arm strength while supporting joint-friendly training.
Shoulder Raise
Shoulder Raise targets your shoulders along with the lats. It is great for building balanced strength and improving control.
Shoulder Stretch
A light shoulder stretch that improves flexibility and supports better posture.
Side Lateral Raise
A standing shoulder isolation exercise that enhances shape and strength in the delts.
Side Laterals to Front Raise
A dumbbell exercise that combines two movements to build full shoulder development and control.
Side Wrist Pull
Side Wrist Pull targets your shoulders along with the forearms and lats. It is great for building balanced strength and improving control.
Single-Arm Linear Jammer
Single-Arm Linear Jammer targets your shoulders along with the chest and triceps. It is great for building balanced strength and improving control.
Single Dumbbell Raise
Lift a single dumbbell with both hands to strengthen the shoulders and upper body control.
Sled Overhead Backward Walk
A functional full-body drill that enhances shoulder stability and quad endurance.
Sled Reverse Flye
A powerful isolation movement that builds rear delt strength and upper-back posture.
Smith Incline Shoulder Raise
Smith Incline Shoulder Raise targets your shoulders along with the chest. It is great for building balanced strength and improving control.
Smith Machine One-Arm Upright Row
A machine-based unilateral row that helps build balanced shoulder strength and control.
Smith Machine Overhead Shoulder Press
Smith Machine Overhead Shoulder Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Barbell Press Behind Neck
Standing Barbell Press Behind Neck targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Bradford Press
Standing Bradford Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Dumbbell Press
A standing dumbbell shoulder press that develops strength, posture, and full-body control.
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
A high-rep delt builder that improves overhead mobility and front shoulder definition.
Standing Front Barbell Raise Over Head
A front raise that challenges shoulder control with an overhead finish.
Standing Low-Pulley Deltoid Raise
A standing cable raise that emphasizes deltoid isolation and balanced shoulder activation.
Standing Military Press
A strict shoulder press that improves full-body stability, coordination, and pressing power.
Standing Palm-In One-Arm Dumbbell Press
A one-arm dumbbell press that improves balance, posture, and shoulder strength.
Standing Palms-In Dumbbell Press
A simple and effective press variation for building upper body strength.
Standing Two-Arm Overhead Throw
A powerful upper-body plyometric for athletes and general strength.
Straight Raises on Incline Bench
Straight Raises on Incline Bench develop the shoulders and traps with slow, deliberate motion—ideal for hypertrophy and shoulder integrity.
Turkish Get-Up
The Turkish Get-Up trains your core, shoulders, and glutes while also working the hamstrings, hips, and triceps. This classic movement improves mobility, control, and real-world strength.
Two-Arm Kettlebell Clean
This kettlebell clean builds total-body power and shoulder stability.
Two-Arm Kettlebell Jerk
This compound movement builds full-body strength with emphasis on shoulders, triceps, and legs.
Two-Arm Kettlebell Military Press
This kettlebell press strengthens your shoulders and triceps while improving core control, balance, and overhead mobility.
Upright Barbell Row
Upright Barbell Row focuses on the shoulders and traps for improved size and strength.
Upward Stretch
This overhead stretch targets the shoulders, lats, and chest in one gentle motion.