Exercises For Shoulders

We have 603 such exercises in our directory. Jump to the Directory

Best 14 Exercises For Shoulders

by Valerie Zeller Valerie Zeller

Superman Exercise
Superman Exercise
Superman Exercise

Superman Exercise

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

How to do Superman Exercise

  • The superman workout is perfect for the lower relaxing and improving back and heart muscles.

  • Start out lying flat on your stomach with your arms spread out in front of you.

  • Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.

  • Go back to the starting spot.

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

Overhead Press
Overhead Press
Overhead Press

Overhead Pres

Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

4. Chin Up

Chin Up
Chin Up
Chin Up

Chin Up

Chin Up is a strength exercise that works your biceps, deltoids, lats, rhomboids and front deltoids and is a great simple move. When done correctly, it can effectively target your arms, back, middle back, shoulders and upper body. It requires pull-up bar to do.

How to do Chin Up

  • The Chin-Up movement is one of the most common and effective movements for building power in the back and shoulders.

  • Start off by grabbing the bar with an overhand grip, letting your body hang from the bar and keeping your arms straight as this will be your starting position.

  • When in place, gradually raise yourself up so that your head is higher than the floor, relaxing your back muscles and lats and keeping for a count.

  • Go back to the starting point and replicate for as many reps and sets as needed.

  • Tips :

  • Your legs will remain in sync with your body during this workout.

5. Plank

Plank
Plank
Plank

Plank

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

How to do Plank

  • Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.

  • Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight

  • Keep this place for around 30 seconds to a minute.

  • Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.

Inverted Row
Inverted Row

Inverted Row

Inverted Row is a strength exercise that works your abs, traps and spinal erectors and is a great moderate move. When done correctly, it can effectively target your core, lower back, lower body, neck, shoulders, upper back, upper body and waist. It requires barbell to do.

How to do Inverted Row

  • Start out by taking a barbell and rising it on a rack at around waist level.

  • Place yourself underneath the handle, gripping it with a shoulder width grasp and holding your leg stretched straight out with feet on the table.

  • Flex up towards your knees, pushing your shoulders into the bar until you notice a pressure in your middle and lower back.

  • 4) Keep this role for a count and return back to the starting spot.

  • Repeat with as many reps and sets as needed.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Barbell Clean
Barbell Clean
Barbell Clean

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

  • To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

  • Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

  • Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

  • Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

  • Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

  • Hold yourself in the full squat stance before you have complete power of the barbell.

  • Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

  • Repeat this exercise for as many repetitions as needed

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Shoulder Press
Dumbbell Shoulder Press

Dumbbell Shoulder Pres

Dumbbell Shoulder Press is a strength exercise that works your traps, deltoids and front deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Shoulder Press

  • The dumbbell shoulder press is a variant of the traditional military press that places greater emphasis on the trap muscles and deltoid muscles.

  • Start off with a dumbbell in each hand, with the palms faced forward and your knees at knee height, and sitting on a bench keeping your abs close.

  • Slowly stretch your arms and lift the dumbbells up so your arms are straight and each dumbbell is over your head.

  • Repeat before you hit the top spot and you sense a pinch in your shoulder muscles and keep for a count.

  • Go back to the starting point and replicate for as many reps and sets as needed.

  • Repeat until the hands are once again at the shoulder point.

  • Tips :

  • Should not place your elbows in the top position of this exercise.

  • Through twisting your elbows you are vulnerable to very severe accidents.

  • You are also required to do a version of this movement on an exercise disk.

Mountain Climbers
Mountain Climbers
Mountain Climbers

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

  • Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

  • Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

13. Plow Pose

Plow Pose
Plow Pose
Plow Pose

Plow Pose

Plow Pose is a challenging yet rejuvenating yoga pose typically done at the end of a practice. The position helps reduce backache by opening up the neck and back, as well as stretching the spine and shoulders.

How to do Plow Pose

  • Begin by lying flat on your back, then raise your legs straight up to create an "L" shape with your torso.

  • Place your hands close to your thighs and bring your legs and feet upward, arms over your shoulders. Reach your feet to the floor behind your head and tuck your hands beneath.

Jumping Jacks
Jumping Jacks
Jumping Jacks

Jumping Jack

Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires no equipment to do.

How to do Jumping Jacks

  • Walk erect with your feet aligned with your palms by your backs.

  • Quickly lift your arms over your head while throwing your foot out on the sides. Immediately reverse the movement to jump back to the standing position.

Looking for more?

Check out these 603 exercises which target your shoulders, upper body, lower body, core and waist. Most of them require either no equipment or mat, barbell, weight machine or dumbbells and you can do them either at gym or at home or outdoor.

Active Filters: exercises for shoulders

Looking for something else? Take a look at workouts for shoulders.

Looking for stretches for shoulders instead?

Exercise Directory

Frequently Asked Questions

How many exercises for shoulders are there?

Now we have 603 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, abs, hamstrings, glutes and quadriceps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.