SHOULDERS EXERCISES

Bottle Weighted Front Raise

Weighted Bodyweight

Bottle Weighted Shoulder Press

Weighted Bodyweight

Strongman Iron Block Press

Weights or Machine

Assisted Sitting Reverse Shoulder Stretch

Assisted Bodyweight

Band Side Bend Press

Weights or Machine

Bent-over Shoulder Pendulum

Reps Only

Bottle Weighted Alternate Front Raise

Weighted Bodyweight

Bottle Weighted Bent-over Reverse Fly

Weighted Bodyweight

Bottle Weighted Halo

Weighted Bodyweight

Bottle Weighted Upright Row

Weighted Bodyweight

Cable Kneeling Shoulder 90 Degrees External Rotation Press

Weights or Machine

Circles Ball (Wall)

Duration

Dumbbell Incline One-Arm Front Raise (w/ Chest Support)

Weights or Machine

Dumbbell Seated Gittleson Shrug

Weights or Machine

Handstand Shoulder Press (w/ Wall) (Between Benches)

Bodyweight

Kettlebell Half-Kneeling One-Arm Bottoms Up Press

Weights or Machine

Kettlebell Pirate Ship

Weights or Machine

Kettlebell Sots Press

Weights or Machine

Landmine Band One-Arm Shoulder Press

Weighted Bodyweight

PVC External Rotation

Reps Only

Rear Delt Fly (w/ Bed Sheet)

Weights or Machine

Roll Ball Deltoid Posterior

Duration

Roll Ball Infraspinatus

Duration

Roll Posterior Shoulder Lying on Floor

Duration

Seated Shoulder Flexor Depressor Retractor Stretch

Reps Only

Shoulder Level Test

Reps Only

Standing Arm Fling

Reps Only

Strongman Crucifix Hold

Weighted Duration

Strongman Front Hold

Weighted Duration

Strongman Viking Press

Weights or Machine

Suspender Handstand Push-up

Bodyweight

Alternate Shoulder Flexion Back to Wall

Reps Only

Arm-Up Rotator Stretch

Reps Only

Backhand Raise

Reps Only

Band Shoulder Adduction

Reps Only

Band Shoulder Stretch Behind the Back

Reps Only

Band Twisting Overhead Press

Weights or Machine

Band Upright Shoulder External Rotation

Weights or Machine

Band Y Raise

Reps Only

Band-Assisted Front Rack Stretch

Assisted Bodyweight

Bar Band Skier

Weights or Machine

Bar Band Standing One-Arm Upright Row

Weights or Machine

Barbell Behind-the-Back Push Press

Weights or Machine

Barbell Incline Lying Rear Delt Raise

Weights or Machine

Barbell Incline Shoulder Raise

Weights or Machine

Barbell Military Press (w/ Hanging Band Technique)

Weights or Machine

Barbell Overhead Shrug

Weights or Machine

Barbell Seated Bradford Rocky Press

Weights or Machine

Barbell Seated High Front Raise

Weights or Machine

Barbell Standing Bradford Press

Weights or Machine

Bodyweight Standing Around World Wall Supported

Reps Only

Bodyweight Standing Military Press Wall Supported

Reps Only

Bottle Weighted Lateral Raise

Weighted Bodyweight

Cable Bent-over One-Arm Lateral Raise

Weights or Machine

Cable Half-Kneeling External Rotation

Weights or Machine

Cable Incline Cross Rear Fly

Weights or Machine

Cable Incline Rear Delt Fly

Weights or Machine

Cable Kneeling Shoulder External Rotation

Weights or Machine

Cable Kneeling Shoulder Internal Rotation

Weights or Machine

Cable Lying Cross Lateral Raise

Weights or Machine

Cable Lying Front Raise

Weights or Machine

Cable Seated Shoulder Internal Rotation

Weights or Machine

Cable Shoulder 90-Degrees Internal Rotation

Weights or Machine

Cable Side-Lying Lateral Raise

Weights or Machine

Cable Supine Reverse Fly

Weights or Machine

Cable Twisting Overhead Press

Weights or Machine

Decline Pike Press

Bodyweight

Dumbbell 4 Ways Lateral Raise

Weights or Machine

Dumbbell 6 Ways Raise

Weights or Machine

Dumbbell Archer

Weights or Machine

Dumbbell Bench-Supported External Rotation

Weights or Machine

Dumbbell Bent-over Face Pull

Weights or Machine

Dumbbell Empty Can Exercise

Weights or Machine

Dumbbell Face-Down Lying Shoulder Press

Weights or Machine

Dumbbell Incline One-Arm Lateral Raise

Weights or Machine

Dumbbell Incline One-Arm Y Raise

Weights or Machine

Dumbbell Incline Two Front Raise (w/ Chest Support)

Weights or Machine

Dumbbell Iron Cross

Weights or Machine

Dumbbell Lateral Raise Plank

Weighted Bodyweight

Dumbbell Lying External Shoulder Rotation

Weights or Machine

Dumbbell Lying One-Arm Rear Deltoid

Weights or Machine

Dumbbell Lying-on-Floor Rear Delt Raise

Weights or Machine

Dumbbell One-Arm Y Elevation

Weights or Machine

Dumbbell Prone Rear Delt Swing

Weights or Machine

Dumbbell Seated External Rotation

Weights or Machine

Dumbbell Seated External Shoulder Rotation

Weights or Machine

Dumbbell Seated Reverse Arnold Press

Weights or Machine

Dumbbell Shoulder Internal Rotation at 90 Abduction

Weights or Machine

Dumbbell Side-Lying One Hand Raise

Weights or Machine

Dumbbell Standing Around World

Weights or Machine

Dumbbell Standing Driver

Weights or Machine

Dumbbell Z Press

Weights or Machine

External Shoulder Rotation Stretch

Reps Only

EZ Bar Incline Front Raise

Weights or Machine

EZ Barbell Anti-Gravity Press

Weights or Machine

EZ-Bar Front Twist Raise

Weights or Machine

Forearm Wall Slide

Reps Only

Internal Shoulder Rotation Stretch

Duration

Kettlebell Around Head Rotation

Weights or Machine

Kettlebell Kneeling One-Arm Bottoms-Up Press

Weights or Machine

Kettlebell Seesaw Press

Weights or Machine

Kettlebell Standing Bottoms-Up One-Arm Shoulder Press

Weights or Machine

Kettlebell Standing Slingshot

Weights or Machine

Kipping Handstand Push-up

Bodyweight

Landmine Kneeling One-Arm Shoulder Press

Weights or Machine

Landmine One-Arm Press

Weights or Machine

Lateral Raise (w/ Towel)

Reps Only

Lever One-Arm Shoulder Press

Weights or Machine

Lever Reverse Shoulder Press

Weights or Machine

Lying Around the World

Reps Only

Lying Shoulder External Rotation

Reps Only

Mid-Air Lateral Raise (w/ Switching Palms)

Reps Only

Pike Press (Between Benches)

Bodyweight

Pike Push-up (Between Chairs)

Bodyweight

Prone Y Raise

Reps Only

PVC Front-Rack Stretch

Reps Only

PVC Pass-Through

Reps Only

Seated Ballerina

Reps Only

Seated Sky Look

Duration

Shoulder Adductor Elevator And Protractor Stretch

Duration

Shoulder Adductor Protractor and Elevator Stretch

Reps Only

Shoulder Extensor Adductor and Retractor Stretch

Duration

Shoulder Transverse Abduction

Reps Only

Shrug (w/ Parallel Bars)

Bodyweight

Side-Lying Internal Rotation

Reps Only

Sitting Shoulder Stretch On Bench

Duration

Smith Incline Shoulder Raise

Weights or Machine

Stick Pass-Around Stretch

Reps Only

Stick Shoulder Stretch

Reps Only

Suspender Front Raise

Weights or Machine

Suspender Rear Delt Row

Weights or Machine

Suspender Shoulder External Rotation

Weights or Machine

Suspender Y Lateral Raise

Weights or Machine

Trap Bar Overhead Press

Weights or Machine

Weighted Round Arm

Weighted Bodyweight

Arm-Down Rotator Stretch

Duration

Band Behind-Neck Shoulder Press

Weights or Machine

Band Bent-over Rear Delt Fly

Weights or Machine

Band Bent-over Rear Lateral Raise

Reps Only

Band External Rotation

Reps Only

Band One-Arm Overhead Shoulder Press

Weights or Machine

Band Rear Delt Row

Weights or Machine

Band Standing Behind-Head Military Press

Weights or Machine

Band Standing External Rotation

Weights or Machine

Band Standing External Shoulder Rotation

Weights or Machine

Band Standing Front Warming Up

Reps Only

Band Standing Internal Shoulder Rotation

Weights or Machine

Band Standing One-Arm Lateral Shoulder Extension

Weights or Machine

Band Standing One-Arm Shoulder Flexion

Weights or Machine

Barbell Rear Delt Raise

Weights or Machine

Barbell Seated Behind-Head Military Press

Weights or Machine

Barbell Standing Shoulder Pin Press

Weights or Machine

Barbell Z Press

Weights or Machine

Cable Alternate Shoulder Press

Weights or Machine

Cable Kneeling Shoulder Press

Weights or Machine

Cable One-Arm Front Raise

Weights or Machine

Cable One-Arm Neutral Grip Front Raise

Weights or Machine

Cable Seated Rear Delt Fly (w/ Chest Support)

Weights or Machine

Cable Seated Rear Lateral Raise

Weights or Machine

Cable Shoulder 90 Degrees External Rotation

Weights or Machine

Cable Shoulder Internal Rotation

Weights or Machine

Cable Standing Rear Delt Horizontal Row (w/ Rope)

Weights or Machine

Cable Standing Shoulder External Rotation

Weights or Machine

Cable Y Raise

Weights or Machine

Chest-Out Hands Behind (Hold)

Duration

Dumbbell Alternate Z Press

Weights or Machine

Dumbbell Bent-over Alternate Rear Delt Fly

Weights or Machine

Dumbbell Chest-Supported Lateral Raise

Weights or Machine

Dumbbell Cuban Press

Weights or Machine

Dumbbell External Rotation

Weights or Machine

Dumbbell Half-Kneeling Military Press

Weights or Machine

Dumbbell Incline Front Raise (w/ Chest Support)

Weights or Machine

Dumbbell Incline Shrug

Weights or Machine

Dumbbell Incline T Raise

Weights or Machine

Dumbbell Incline Y Raise

Weights or Machine

Dumbbell Kneeling Arnold Press

Weights or Machine

Dumbbell Lying One-Arm Rear Lateral Raise

Weights or Machine

Dumbbell One-Arm Leaning Lateral Raise

Weights or Machine

Dumbbell One-Arm Reverse Fly

Weights or Machine

Dumbbell One-Arm Underhand Front Raise

Weights or Machine

Dumbbell Poliquin Lateral Raise

Weights or Machine

Dumbbell Prone Full Can Exercise

Weights or Machine

Dumbbell Rear Lateral Raise (Support Head)

Weights or Machine

Dumbbell Scott Press

Weights or Machine

Dumbbell Seated Bent-over Alternate Rear Delt Fly

Weights or Machine

Dumbbell Seated Cuban Press

Weights or Machine

Dumbbell Seated Lateral Raise on Stability Ball

Weights or Machine

Dumbbell Seated Lateral to Front Raise

Weights or Machine

Dumbbell Seated on Exercise Ball Shoulder Press

Weights or Machine

Dumbbell Seated One-Arm Arnold Press

Weights or Machine

Dumbbell Side-Lying External Rotation

Weights or Machine

Dumbbell Upright Shoulder External Rotation

Weights or Machine

Dumbbell W Press

Weights or Machine

Elbow-Out Rotator Stretch

Reps Only

Elbows-Back Stretch

Duration

EZ-Bar Seated Close-Grip Shoulder Press

Weights or Machine

Kettlebell Alternating Press

Weights or Machine

Kettlebell Arnold Press

Weights or Machine

Kettlebell Double Push Press

Weights or Machine

Kettlebell Half-Kneeling Shoulder Press

Weights or Machine

Kettlebell Kneeling One-Arm Shoulder Press

Weights or Machine

Kettlebell One-Arm Military Press to the Side

Weights or Machine

Kettlebell One-Arm Push Press

Weights or Machine

Kettlebell Seated One-Arm Military Press

Weights or Machine

Kettlebell Seated Press

Weights or Machine

Kettlebell Strict Press

Weights or Machine

Landmine Lateral Raise

Weights or Machine

Lever Shrug

Weights or Machine

Lying Prone Y Raise

Reps Only

Lying Rear Lateral Raise

Reps Only

Palm-up Palm-down Rotation

Reps Only

Pike Push-up (Between Benches)

Bodyweight

Pike Push-up (w/ Bench)

Bodyweight

Plank Lateral Raise

Reps Only

Reverse Shoulder Stretch

Reps Only

Seated Behind-Back Raise

Reps Only

Shoulder Adduction

Reps Only

Shoulder Flexion Back to Wall

Reps Only

Shoulder Lateral Rotation (External Rotation)

Reps Only

Shoulder Medial Rotation (Internal Rotation)

Reps Only

Smith Behind Neck Press

Weights or Machine

Smith Standing Behind-Head Military Press

Weights or Machine

Standing Behind-Neck Press

Weights or Machine

Standing One-Arm Circling

Reps Only

Suspender Reverse Fly

Weights or Machine

Weighted Front Raise Hold

Weighted Duration

Weighted Full Can Exercise

Weighted Bodyweight

Weighted Plate Standing Around the World

Weighted Bodyweight

Weighted Plate Standing High Front Raise

Weighted Bodyweight

Band Front Lateral Raise

Weights or Machine

Band One-Arm Shoulder Press

Weights or Machine

Band Reverse Fly

Weights or Machine

Band Standing Overhead Warming Up

Reps Only

Band Standing Rear Delt Row

Weights or Machine

Band Warm-up Shoulder Stretch

Reps Only

Barbell Front Raise

Weights or Machine

Barbell Seated Front Raise

Weights or Machine

Barbell Seated Shrug

Weights or Machine

Barbell Standing Close-Grip Military Press

Weights or Machine

Barbell Standing Front Raise Overhead

Weights or Machine

Bent-over Rear Delt Fly

Weights or Machine

Bodyweight Standing Military Press

Reps Only

Cable Crossover Reverse Fly

Weights or Machine

Cable Forward Raise

Weights or Machine

Cable Front Raise (Rope Attachment)

Weights or Machine

Cable Front Shoulder Raise

Weights or Machine

Cable Leaning Lateral Raise

Weights or Machine

Cable One-Arm Lateral Raise

Weights or Machine

Cable Shoulder Press

Weights or Machine

Cable Standing Front Raise

Weights or Machine

Dumbbell Alternate Side Press

Weights or Machine

Dumbbell Full Can Lateral Raise

Weights or Machine

Dumbbell Incline Front Raise

Weights or Machine

Dumbbell Incline Raise

Weights or Machine

Dumbbell Incline Rear Fly

Weights or Machine

Dumbbell Incline Rear Lateral Raise

Weights or Machine

Dumbbell Incline Shoulder Raise

Weights or Machine

Dumbbell Lateral to Front Raise

Weights or Machine

Dumbbell Lying Rear Lateral Raise

Weights or Machine

Dumbbell One-Arm Neutral Grip Front Raise

Weights or Machine

Dumbbell Partials Lateral Raise

Weights or Machine

Dumbbell Rotation Reverse Fly

Weights or Machine

Dumbbell Seated Bent-Arm Lateral Raise

Weights or Machine

Dumbbell Seated Bent-over Rear Delt Row

Weights or Machine

Dumbbell Seated One-Arm Front Raise

Weights or Machine

Dumbbell Standing Alternate Arnold Press

Weights or Machine

Dumbbell Standing Alternate Vertical Front Raise

Weights or Machine

Dumbbell Standing One-Arm Arnold Press

Weights or Machine

Dumbbell Standing One-Arm Palm-In Press

Weights or Machine

Dumbbell Standing Palms-In Press

Weights or Machine

EZ Bar Standing Overhead Press

Weights or Machine

Handstand

Duration

Handstand Hold on Wall

Duration

Kettlebell Front Raise

Weights or Machine

Kettlebell Seated Two Arm Military Press

Weights or Machine

Kettlebell Two-Arm Military Press

Weights or Machine

Landmine Press

Weights or Machine

Lever Seated Hammer-Grip Shoulder Press

Weights or Machine

Lever Shoulder Press (Plate Loaded)

Weights or Machine

One-Arm Shoulder Flexor Stretch

Reps Only

Shoulder Backbend Stretch

Duration

Shoulder Stretch (w/ Towel Behind The Back)

Reps Only

Weighted Plate Standing Lateral Raise

Weighted Bodyweight

Band Face Pull

Weights or Machine

Band Front Raise

Weights or Machine

Band Lateral Raise

Weights or Machine

Band Overhead Shoulder Press

Weights or Machine

Band Seated Shoulder Press

Weights or Machine

Band Shoulder Press

Weights or Machine

Band Upright Row

Weights or Machine

Barbell Seated Military Press

Weights or Machine

Barbell Seated Overhead Press

Weights or Machine

Barbell Shoulder-Grip Upright Row

Weights or Machine

Barbell Standing Wide Military Press

Weights or Machine

Barbell Upright Row

Weights or Machine

Barbell Wide-Grip Upright Row

Weights or Machine

Bent-Arm Shoulder Stretch

Reps Only

Cable Front Raise

Weights or Machine

Cable Lateral Raise

Weights or Machine

Cable Upright Row

Weights or Machine

Cross-Over Shoulder Stretch

Reps Only

Dumbbell Alternate Arnold Press

Weights or Machine

Dumbbell Alternate Front Raise

Weights or Machine

Dumbbell Alternate Lateral Raise

Weights or Machine

Dumbbell Arnold Press

Weights or Machine

Dumbbell Bent-Arm Lateral Raise

Weights or Machine

Dumbbell Curl to Press

Weights or Machine

Dumbbell Front Raise

Weights or Machine

Dumbbell Incline Shoulder Press

Weights or Machine

Dumbbell One-Arm Front Raise

Weights or Machine

Dumbbell One-Arm Lateral Raise

Weights or Machine

Dumbbell One-Arm Shoulder Press

Weights or Machine

Dumbbell One-Arm Upright Row

Weights or Machine

Dumbbell Push Press

Weights or Machine

Dumbbell Raise

Weights or Machine

Dumbbell Rear Delt Fly

Weights or Machine

Dumbbell Rear Delt Fly (45 Degrees)

Weights or Machine

Dumbbell Rear Delt Raise

Weights or Machine

Dumbbell Rear Fly

Weights or Machine

Dumbbell Rear Lateral Raise

Weights or Machine

Dumbbell Reverse Fly

Weights or Machine

Dumbbell Seated Alternate Front Raise

Weights or Machine

Dumbbell Seated Alternate Press

Weights or Machine

Dumbbell Seated Alternate Shoulder Press

Weights or Machine

Dumbbell Seated Front Raise

Weights or Machine

Dumbbell Seated Lateral Raise

Weights or Machine

Dumbbell Seated One-Arm Shoulder Press

Weights or Machine

Dumbbell Standing Alternate Overhead Press

Weights or Machine

Dumbbell Standing Alternate Raise

Weights or Machine

Dumbbell Standing Arnold Press

Weights or Machine

Dumbbell Standing Bent-Arm Lateral Raise

Weights or Machine

Dumbbell Standing Front Raise Above Head

Weights or Machine

Handstand Push-up

Bodyweight

Kettlebell Lateral Raise

Weights or Machine

Kettlebell Upright Row

Weights or Machine

Lever Cable Shoulder Press

Weights or Machine

Lever Lateral Raise

Weights or Machine

Lever Military Press

Weights or Machine

Lever Seated Shoulder Press

Weights or Machine

Lever Shoulder Press

Weights or Machine

Overhead Clap

Reps Only

Pike Push-up

Bodyweight

Push Press

Weights or Machine

Quickly Swing Arm In Place

Reps Only

Reaching-Up Shoulder Stretch

Reps Only

Rear Deltoid Stretch

Reps Only

Rotation Shoulder Stretch

Reps Only

Shoulder Abduction

Reps Only

Shoulder Circle

Reps Only

Shoulder Extension

Reps Only

Shoulder Flexion

Reps Only

Shoulder Press (w/ Band)

Weights or Machine

Smith Seated Shoulder Press

Weights or Machine

Smith Shrug

Weights or Machine

Smith Standing Military Press

Weights or Machine

Smith Standing Shoulder Press

Weights or Machine

Smith Upright Row

Weights or Machine

Standing Alternate Arm Circling

Reps Only

Standing Arm Circling

Reps Only

Standing Lateral Raise

Weights or Machine

Standing Reach-Up Back Rotation Stretch

Duration

Standing Reverse Shoulder Stretch

Reps Only

Standing Shoulder Circling

Reps Only

Standing Upright Shoulder Stretch

Duration

Weighted Front Raise

Weighted Bodyweight

Weighted Standing Shoulder Press

Weighted Bodyweight

Wrap-around Shoulder Stretch

Reps Only

Across-Chest Shoulder Stretch

Reps Only

Arm Circles

Reps Only

Barbell Standing Military Press

Weights or Machine

Barbell Standing Shoulder Press

Weights or Machine

Dumbbell Alternate Shoulder Press

Weights or Machine

Dumbbell Lateral Raise

Weights or Machine

Dumbbell Seated Press

Weights or Machine

Dumbbell Seated Shoulder Press

Weights or Machine

Dumbbell Seated Shoulder Press (Parallel Grip)

Weights or Machine

Dumbbell Shrug

Weights or Machine

Dumbbell Standing Lateral Raise

Weights or Machine

Dumbbell Standing Overhead Press

Weights or Machine

Dumbbell Upright Row

Weights or Machine

Shoulder Stretch Behind the Back

Reps Only

Smith Shoulder Press

Weights or Machine