Shoulder exercises

Shoulders exercises with their form and variations. Start with those with the most variations: they are the staples and the easiest to fit to your equipment.

69 exercises

DeadliftGluteus maximus · Hamstrings · 7 variations

Dynamic plankRectus abdominis · Obliques · 5 variations

Joint circlesDeltoid · Forearm extensors · 4 variations

Rear deltDeltoid · 4 variations

Front raiseDeltoid · 4 variations

Lateral raisesDeltoid · 4 variations

Seated cable rowLatissimus dorsi · Rhomboids · 4 variations

Medicine ball slamDeltoid · Latissimus dorsi · 4 variations

Pike push-upDeltoid · Triceps brachii · 3 variations

Jumping jackQuadriceps · Deltoid · 3 variations

Scapular activationInfraspinatus · Rhomboids · 2 variations

Battle ropeDeltoid · Rectus abdominis · 2 variations

CarriesQuadratus lumborum · Obliques · 2 variations

ShrugsTrapezius · 2 variations

Bear crawlRectus abdominis · Deltoid · 2 variations

Downward dogHamstrings · Gastrocnemius · 2 variations

Dumbbell deadlift to curlBiceps brachii · Hamstrings · 2 variations

Plank dumbbell dragObliques · Deltoid · 2 variations

Arnold pressDeltoid · 2 variations

Single-leg dumbbell shoulder pressDeltoid · Quadriceps · 2 variations

Barbell overhead pressDeltoid · 2 variations

Dumbbell overhead pressDeltoid · 2 variations

Cable pulloverLatissimus dorsi · Teres major · 2 variations

Upright rowDeltoid · Trapezius · 2 variations

Dumbbell rowLatissimus dorsi · Rhomboids · 2 variations

Kettlebell high pullDeltoid · Gluteus maximus · 2 variations

Arm swingsDeltoid · Pectoralis major

Banded curl to front raiseDeltoid

Kneeling curl to pressBiceps brachii · Deltoid

Banded lateral raiseDeltoid

Cross-body cable lateral raiseDeltoid

Seated dumbbell lateral raiseDeltoid

Shoulder stretchDeltoid

Face pullDeltoid · Trapezius

InchwormDeltoid · Rectus abdominis

Standing kettlebell around the worldDeltoid · Forearm flexors

Kneeling kettlebell haloDeltoid

Shadow kickboxingDeltoid

Overhead backward ball throwDeltoid · Gluteus maximus

Neck mobilityLevator scapulae · Trapezius

Cable rear delt flyDeltoid

Band shoulder dislocateDeltoid

Deadlift to lateral raiseDeltoid · Gluteus maximus

Crow poseDeltoid · Rectus abdominis

Half-kneeling single-arm Arnold pressDeltoid

Banded shoulder pressDeltoid

Kettlebell shoulder pressDeltoid

Machine shoulder pressDeltoid

Seated machine shoulder pressDeltoid

Single-arm landmine pressDeltoid

Seated Smith overhead pressDeltoid

Single-arm dumbbell overhead pressDeltoid

Viking press with trunk rotationDeltoid · Obliques

Band pull-apartDeltoid · Rhomboids

Dumbbell pulloverLatissimus dorsi · Teres major

Reverse-grip barbell upright rowDeltoid · Trapezius

Dumbbell upright rowDeltoid

Shoulder controlled articular rotationsDeltoid

Shoulder external rotationInfraspinatus · Teres minor

Squat to ball throwQuadriceps · Deltoid

Landmine squat to pressQuadriceps · Deltoid

Landmine sit-upDeltoid · Rectus abdominis

Alternating battle rope slamDeltoid

Dumbbell thrusterQuadriceps · Deltoid

Wall ballQuadriceps · Deltoid

Dumbbell windmillDeltoid · Obliques

Barbell lunge to pressQuadriceps · Deltoid

Barbell reverse lunge to pressQuadriceps · Deltoid

Lunge with medicine ball slamQuadriceps · Deltoid