Shoulder Exercises List w/ Descriptions
Shoulder training is an essential part of any accomplished strength-building program. The shoulder joint presents a complex challenge, as its muscles demand diverse activities to achieve optimal health and performance. From the deltoids to rotating cuff tissues, there are loads of potential exercises that'll boost your muscle power – whether you prefer dumbbells or barbells for weight resistance; cables or rubber bands; even bodyweight moves! Get primed to break those upper muscular barriers with these dynamic drills crafted specifically for adding range & stability while reducing risk of harm – let's fire up this journey!
Single-Arm Standing Split-Stance Band Press
With the Single-Arm Standing Split-Stance Band Press, you'll call to arms and arm yourself with an elastic band. Feel its pull like a loyal steed beneath your shield as you press forward in one knightly movement. Balance on one leg calmly yet boldly – just like any noble warrior of olden days! This exercise is essential for anyone wanting to capture that Medieval spirit in their fitness regime.
Brady Band Series Without Band
Fittingly, this exercise is akin to a smooth-talking secret agent executing their most covert of maneuvers with all the finesse and skill expected from an ace operator. Step into a half squat while you lift your hands upward then back down again in one fluid motion before jumping ahead into a lunge stance – no assistance required other than the power of your own body! Any aspiring clandestine expert needs to make sure they master this classic move!
Cable External Rotation on Knee
This exercise is like a blacksmith forging a sword from raw materials. Starting in a kneeling position with the cable attached to your arm, rotate outwards against the resistance of the cable. Then, slowly bring your arm back to its original position – feeling the heat of each repetition as if you were pounding on an anvil. It's a timeless exercise for any master craftsman!
Single-Arm Standing Split-Stance Cable Press
This exercise is like a jouster, bravely riding atop his horse with one hand on the reins and the other holding a lance. You'll stand firmly in a split-stance as you press outward against the cable's resistance, then back to start. Picture yourself competing in a Medieval tournament as you perform this single-arm press with all the vigor of a seasoned knight. It's an essential exercise for any aspiring champion!
Dumbbell External Rotation on Knee
With Dumbbell External Rotation on Knee, you become a wizard of sorts – conjuring something from nothing. Knelt before the great master that is gravity with arm bent in supplication and dumbbell held aloft as an offering. Then weave your magic through rotating outward against its persuasive force; slowly reverse this enchantment to return energy back whence it came!
Dumbbell Flye EQI
The Dumbbell Flye EQI is an exercise tailor-made for the aspiring ballerina. Picture a graceful arabesque as you move through this elegant sequence of stretches in time: lying on your back, extending away from and returning to center with ease. You'll feel like Icarus freeing himself into flight each repetition – soaring higher than ever before!
Split-Stance Dumbbell Push Press
Split-Stance Dumbbell Push Press is a movement fit for the bravest of champions. Like an Olympian striving to reach their highest peak, your body must be braced and focused with each rep as you lift yourself towards greatness. The dumbbells serve as weights along this journey; each press serving like another stepping stone on the path from humble beginnings to true success!
Single-Arm Seated Overhead Dumbbell Press
As a stalwart voyager, it's vital to hone your accuracy and agility – just like an archer with bow in hand. Single-Arm Seated Overhead Dumbbell Presses offer the perfect practice! Sit on a bench, one arm reaching towards the sky while holding firm against the resistance of weights as you press up then back down again. Test yourself with repeated excellence and marvel at how focused strength brings tight aim; this exercise is indispensable for any bold explorer looking to take their abilities further than ever before!
Standing Thoracic Extension Rotation
Feel the power of Standing Thoracic Extension Rotation – like a yogi from ages past, unlocking and stretching your spine with perfect balance. Behold as you stand on one leg while fearlessly tugging against the powerful resistance of an unwavering cable to twist and turn through each rotation. Witness every movement coaxing out greater flexibility in both mind-body connection that can only be experienced by those who master its ancient art! An absolute must for any devoted well traveler's journey ahead!
Walking Goblet Lunge
Train your body like a soldier marching through the heart of battle, carrying a heavy goblet in each arm. Feel strength build with every proud stride forward as you lunge from side to side – fueled by burning determination and courage. Your powerful march will help ensure that no territory is too tough for any intrepid warrior!
Burpee Without Pushup
This exercise packs the power of a starting gun. Just like an Olympic athlete, you'll assume your crouch, poised for take-off before springing with astounding strength into leaping action! With every rep you can feel yourself accelerating forward as if propelled by some invisible force – this dynamic move is undoubtedly essential for any gym goer aspiring to reach peak performance.
Cross-Body Lat Mobilization
To perfect your kung fu, cross-body lat mobilization is key – you'll hold the resistance band between both arms and stretch it out across yourself in a graceful yet powerful movement. Your lats will be singing with each repetition as they become more finely tuned to this mystical exercise like an old master of martial arts!
Banded Scapular Protraction
Forget training in the gym – become an intrepid explorer without leaving your home! Mimic a professional diver's powerful strokes with Banded Scapular Protraction, and use resistance band tension to strengthen muscles like mighty cannonballs propelling you through infinite watery depths. Each repetition is another journey into uncharted waters; discover essential strength on this adventure of aquatic alchemy!
Burpee
The burpee is a veritable playground of strength and agility, akin to tag for the adult adventure-seeking set. Muscles engage as you get low in a squat before leaping back into plank position – then rocket yourself up again with an epic jump, stretching your arms skyward like an exultant victor! Add this dynamic move to your routine if you're looking for that energizing thrill-rush.
Alternating Dumbbell Bench Press
The Alternating Dumbbell Bench Press is a weightlifter's rite of passage. Lie down on the bench and experience full-body power as you raise heavy weights, and switch arms in an even pattern – flexing your muscles like taut ropes along each press. Suited for those looking to transform their fitness with strength and control, this exercise proves that limits can be broken!
Band-Assisted Pushup
Your challenge is to race an unseen rival with each rep of the Band-Assisted Pushup. Feel your strength swell as you grab hold of the band, and push off down into a dip before exploding back up again. Put yourself through paces by testing your agility levels – can't be beat for sharpening those pushing skills!
Band Pull-Apart
The Band Pull-Apart exercise is like a blacksmith in his forge, striking hot iron with precision and strength. Grasp the band firmly before you and pull it back – let your muscles ignite as you move side to side! As each rep passes by, bring yourself ever closer to achieving perfection that can rival any talented smithy's finest work.
Band-Resisted Pushup
Engage in the ultimate battle of strength and tenacity. Picture yourself as a gladiator, grappling with an invisible opponent when you push against the band's elastic tug. Then use your inner fortitude to conquer any resistance holding you back! This exercise is designed for those seeking out power from deep within themselves; it's truly a test of mental toughness that will result in an awe-inspiring triumph over adversity.
Band-Resisted Ring Pushup
This exercise is the stuff of medieval legends – it comes with all the strength, power, and precision one might expect from a knight in shining armor. You'll grab two rings, pushed up against the resistance of an unseen band as your muscles flex to perfect this timeless technique: like you were master-at-arms on some ancient battlefield! May each repetition bring ever closer that glorious vision?
Band-Resisted Scapular Pushup
Band-Resisted Scapular Pushups: Like a primordial creature taking flight, this exercise will help you to develop the power and speed of an acrobat. Place your trusty band around mid back before performing each scapula pushup – with every effort, feel yourself gathering momentum until it's almost as if you could fly! This is essential training for any champion in the making.
Banded External Rotation at 30 Degrees Abduction
Strap on your virtual quiver – this exercise is all about honing your strength and stability, just like an archer perfecting their aim! Anchor one end of the resistance band in a lateral position before you; lift that arm to 30-degree abduction as you rotate it outward. Feel yourself become stronger with each repetition until hitting bullseye precision by the final round!
Banded External Rotation at 90 Degrees Abduction
Like a goldsmith chiseling away at granite to craft their masterwork, this exercise requires focus and finesse. As you stand in the lateral position – gripping your resistance band tight as you lift your arm outwards into 90-degree abduction while rotating outwardly – feel that power surging through each muscle fiber. This is not just any old workout; it's an essential step along the path towards achieving dynamic precision of movement!
Banded Face Pull
Channel your inner windsurfer with Banded Face Pulls! Secure the resistance band to a sturdy anchor and pull it towards you, elbows high in the air. Feel your body awaken as each repetition increases strength, balance & agility – just like those graceful professionals on their boards cutting through the waves!
Banded No Money
Challenge your chest muscles to play chess – it's the ultimate game of strategy when you sit down on the floor with banded no money. Move like a master, contracting shoulder blades as though making an important move at crucial moments in time. Repetition builds skill and strength – but only for those who persevere through this difficult exercise! It'll take patience and focus… trust us; it will make all future strategies more successful if mastered correctly.
Banded Pull-Down
Pull-Downs are the apprentice craftsman's tool of choice, crafting strength through finesse and skill. Harnessing your own energy from above, attach one end of a resistance band to something secure before gripping both hands around it – like swashbuckling yourself into an armory. As you pull downward towards your stomach area in one motion feel each muscle contract as if forging steel with every repetitious stroke! It is essential training for any upper body blacksmith looking to build up their steely muscles!
Barbell Bench Press From Pins
The Barbell Bench Press is the ultimate symbol of power and strength – a masterly exercise in regality that commandeers both courage and poise. Set your pins like banners raised high, grasping the bar with mastery as you slowly lower yourself to survey all beneath. With sturdy assurance propel up with sovereign force; yes, this is an act of kingship!
Barbell Bench Press
When you take up the Barbell Bench Press, think of it as an exercise in stocking a trunk for your next big adventure. You'll secure two handles on either side and settle down into that sturdy bench between them – like snapping shut those iron clasps with one mighty ‘click!'. Push off against its hefty weight; muster all the strength to straighten out above you head while feeling every sinew of muscle along the way. With enough power under your belt, who knows what remarkable destinations await?
Barbell Floor Press
The Barbell Floor Press is a feat of strength and craftsmanship, requiring the same precision as an artisan masonry. With each grip you fashion your physical prowess until it stands tall over the floor – like a monument to muscular mastery slowly rising from its foundations! Every rep brings with it untold power, lifting our bodies just as surely as any skilled stonemason builds upon their works.
Barbell Overhead Shrug
You'll train like a weightlifter preparing for the showdown of their life with Barbell Overhead Shrugs. Firmly take hold of the bar and hoist it skyward – feeling its gravity-defying power as your shoulders tense toward that pinnacle point. Each motion builds up a tension, giving you superhuman strength to conquer any challenge!
Barbell Push Press
When you take up the Barbell Push Press, think of it as a competition between you and gravity. Stand firm with your feet apart, gripping the bar over your head before driving it skyward in one powerful motion! Feel those muscles flex and grow as the world is conquered around them – fight off the heavens to show yourself just how strong you are! It's a test of might that will boost your strength and power like no other.
Bear Crawl
This exercise is just like a bear trudging through deep snow – requiring focus and balance! Start in an upright position before lowering down onto all fours – crawling forward while keeping your core tight and engaged. Feel each muscle working together as you take one step at a time, just like that powerful animal traversing through tough terrain!
Bird Dog
This exercise is like flying through open skies without limits or boundaries – requiring agility and control to stay on course. Start in an upright position with one arm extended outward and opposite leg lifted off of the ground behind you – feeling your muscles contract as you move with grace and speed from side-to-side. It's sure to improve any aspiring aviators coordination!
Brady Band Series
This exercise is like running a marathon for endurance athletes. You'll start by attaching one end of the resistance band around something sturdy then looping it around your ankle before slowly marching forward against its pull, feeling your lower body muscles work hard against its resistance – just like crossing that finish line after days of training!
Cable External Rotation at 30 Degrees Abduction
This exercise is like a swordsman sharpening their blade to perfection. You'll stand in lateral position while holding one end of the cable fixed above head level then pulling downwards while lifting your arm to 30 degree abduction as you rotate it outward. Feel yourself becoming more agile with each rep, honing into accuracy just as that swordsman would sharpen their steel every day for maximum performance!
Cable External Rotation at 90 Degrees Abduction
This exercise is like an archer aiming for pure accuracy from long distance targets. You'll stand in lateral position while holding one end of the cable fixed above head level then pulling downwards while lifting your arm to 90 degree abduction as you rotate it outward. With each pull back, feel yourself becoming more precise just as that archer would practice over long distances in order to hit their mark every time!
Single-Leg Slideboard Bodysaw
Sliding along a board in the style of a masterly gymnast, this single-leg slideboard bodysaw is no child's play. Using finesse and power to stay aloft with one leg dangling off the side, you will test your core strength as every inch requires adjustment and concentration – each motion contracting muscles like an orchestra tuning up before its magnum opus.
Turkish Get-up
With the Turkish Get-up you'll feel your strength surge like a heroic warrior from olden times, awakening and ready for battle. You start off peacefully lying on the ground before rising up with flawless control into an alert kneeling position – as if dispatched to vanquish enemies in one swift move! Feel yourself grow stronger each time; you are becoming an undefeatable force of might.
Walking Dumbbell Cross-Carry
As though strolling up volcanic mountains, tackle the Walking Dumbbell Cross-Carry with intrepidness and brawn. Begin in a functional stance before hefting two dumbbells to commence your cross carry – like an explorer through uncharted lands you must maintain strength while maneuvering past danger! With every step advance further into peril whilst feeling the muscle fibers of your back shoring against their oppressive force. Assume authority over this challenge as any seasoned traveler would endearingly confront disaster!
Walking Farmer's Carry
To simulate the never-ending grind of a farmer’s life, try Farmer's Carry. Pick up two kettlebells and stride forward as if you're hauling hay onboard your wagon – feeling every muscle from back to bicep resist against their weight with each determined step! Just like that stoic farmboy in old movies, dwell on endurance and fortitude for this exercise will leave even mighty Hercules relieved it isn't his load!
Walking Fat Grip Farmer's Carry
Stride like a Lumberjack and develop strength to equal that of Hercules with Walking Fat Grip Farmer’s Carry's! Start by positioning yourself as an upright strongman, feet spaced at shoulder width. Gripping two kettlebells in each hand so you can feel your muscles strain against the tycoon-like handles – now set off on your journey one determined step after another. With every march, build up power similar to felling trees for shelter – just imagine the rush lumberjacks must experience when facing insurmountable odds but managing them anyway!
Walking Goblet Carry
Like a modern-day Magellan, this Goblet Carry exercise is sure to be an epic adventure! You'll start your journey with two feet firmly planted and one bold kettlebell in hand. As you step forward into the goblet carry position, imagine yourself climbing up a never-ending peak – gritting your teeth against the pull of gravity while feeling muscles awaken throughout your body. With each stride taken comes courage that towers ever higher – conquering new lands as if they were just waiting for discovery.
Walking Goblet Heartbeat Carry
With the Walking Goblet Heartbeat Carry, you can feel like a heroic figure fleeing from danger! Start off on your journey with two feet firmly planted in an upright position before taking up one kettlebell and striding into goblet heartbeat carry mode. Feel those muscles coiling as you spring forward to safety at lightning speed – every repetition will only serve to bolster both velocity and agility, so take heart; soon enough not even fear itself will be able keep pace with thee!
Walking Single-Arm Bottom-Up Kettlebell Racked Carry
Step into the role of a ninja, stealthy and agile like smoke through shadows. Establish your grip on one kettlebell while anchoring it securely in place with each step forward – building strength within as you become increasingly aware of all that lies around you! Harness the power to move silently towards victory.
Walking Spiderman With Overhead Reach and Hip Lift
A show-stopping performance of strength and balance, the Walking Spiderman With Overhead Reach and Hip Lift is a veritable tour de force! As you traverse through each movement in perfect synchronicity with your body's muscular orchestra playing their musical score – shoulders to toes working together in unison – marvel at how quickly agility begins to flow like sap from an evergreen. Fulfill that performer within as you become more agile than ever before thought possible!
Walking Two-Arm Waiter’s Carry
Step into the shoes of a master waiter, with Two-Arm Waiter's Carry! Take up two light kettlebells in each arm and experience poise like never before – every graceful step you take inspiring admiration from all around. With this exercise, feel your back and core muscles working hard to keep those drinks stable until their destination is reached; imagine that nectarous payload wafting through the air on an increasingly adept journey towards satisfaction!
Walking Waiter's Carry
Picture that athlete – honing their skills day in and out, preparing for the upcoming match. With Walking Waiter's Carry you can begin your journey towards strength by simply picking up a kettlebell above your shoulder with one arm and marching forward; feeling every muscle from skull to big toe contracting as you adjust balance with each step. Every repetition will build bodily endurance like electricity building atop an impressive power grid till it surges into action!
Tall-Kneeling Landmine Press
Tapping into the warrior spirit, Tall-Kneeling Landmine Presses empower you to hurl your strength toward triumph! As if a Viking axe was in hand and battle glory on the line, kneel one knee upon the ground while planting the opposing foot flat. Grasp barbell end near shoulder height with a single arm as all muscles from the neck down engage; push slowly against gravity until victory is sealed – feeling ever more heroic each press of progress. Revel in such indomitable power like that Norseman who conquered foes before thee!
Standing Split-Stance Landmine Press
Standing Split-Stance Landmine Presses: Prepare to do battle with gravity and grip the barbell like a warrior! With intense focus, feel your body's muscles contracting as you press up toward victory. Each successful rep grants greater strength and power – enabling one to vanquish even entire armies of opponents just like that valiant hero.
Walking Offset Dumbbell Lunge
Achieving mastery of Walking Offset Dumbbell Lunges is like the quest of an intrepid explorer, forging into a mysterious wilderness with only their balance and agility to guide them. As they step forward confidently, feeling all muscles straining in unison as posture adjusts for each stride – strength and fortitude build just like that determined wanderer! Each successive repetition grants further stability, endurance, and control over this uncharted terrain.
Standing Barbell Overhead Press
Take the stance of a bodybuilder: fill your lungs with air, channeling immense power; feel every strength-building muscle as you press towards victory. With each repetition taken, muscles swell and sinews strengthen – just like that impressive physique! Standing Barbell Overhead Presses are an awe-inspiring demonstration of raw energy radiating from within.
Tall-Kneeling Overhead Pallof Press
This exercise is like an archer honing their skills with each shot taken – challenging themselves to get better with each attempt. Start by kneeling on one knee with the opposite foot flat on ground before pressing outward using both hands on the handle at shoulder height – feeling all the muscles from head to toe working together as you adjust your form and balance with each movement. With every press, feel yourself becoming more accurate just like that skilled archer!
X-Lat Band Pull-Down
This exercise is like a sailboat letting its sails loose in a gust of wind – relying on tension and willpower to reach its destination. Start by gripping two ends of a resistance band attached overhead before pulling it downward while keeping your core engaged – feeling all your upper body muscles contracting as you move towards success. Every repetition will help build strength and stability, just like that courageous vessel overcoming the waves!
Dumbbell Push Press
This exercise is like an athlete exploding out of the blocks during a race – demonstrating intense power and speed in order to stay ahead of the competition. Start by holding two dumbbells at shoulder height before pushing up explosively until arms are fully extended – feeling all your muscles from head down exerting effort as you take quick strides towards victory. With every repetition, feel yourself gaining speed and momentum just like that sprinting star!
Yoga Pushup
This exercise is like a yogi in meditation – calming the mind while honing balance and strength at the same time. Start by coming onto your hands and knees before slowly lowering your chest towards the ground while keeping your core engaged – feeling all your muscles working as you find stability in each position. Every pushup will help increase strength and endurance, just like that devoted practitioner!
Dumbbell Overhead Shrug
This exercise is like an athlete going for gold – demonstrating amazing power and focus to reach new heights of success. Start by gripping two dumbbells before lifting them upward until shoulders are fully shrugged – feeling all your muscles from neck down contracting as you push yourself towards victory. With every rep, feel yourself becoming more powerful just like that determined competitor!
Single-Arm Tall-Kneeling Overhead Dumbbell Press
This exercise is like a strongman testing their limits – pushing past boundaries to exceed expectations. Start by kneeling on one knee with the opposite foot flat on ground before pressing outward using one arm at shoulder height – feeling all muscles from head to toe engaging as you adjust your form with each press. Every repetition will build strength and balance, just like that fearless hero!
Slideboard Bodysaw
This exercise is like a lumberjack chopping through a thick tree trunk – requiring precision and control to make it through unscathed. Start by getting into plank position holding onto a slideboard handle before pushing forward and back against gravity, keeping your core engaged throughout – feeling all the muscles from head to toe working together as you move closer to success with every repetition. Every bodysaw will increase flexibility and stability, just like that strong woodsman!
Yoga Downward Dog Stretch
This exercise is like a cat stretching after a long day's nap – regaining energy while releasing tension at the same time. Start in an upright position before stepping back into downward dog pose, allowing all muscles from head down to elongate as you stay grounded but strong in each position. Every stretch will help boost flexibility and mobility, just like that content feline!
Walking Spiderman With Overhead Reach
This exercise is like an acrobat performing daring stunts – demonstrating agility and poise through every movement. Start in an upright position before taking slow strides forward while reaching up overhead with one arm – feeling all the muscles from head down engage as you adjust your posture with each step. Every repetition will help build coordination, balance and control, just like those courageous performers!
Walking Warrior Lunge
This exercise is like a brave warrior charging into battle – demonstrating strength and courage to overcome any obstacle. Start by taking slow, controlled steps forward while lowering into a lunge position with one leg in front and the other behind – feeling all the muscles from head to toe engaging as you adjust your stance with each step. Every repetition will help build power, balance and endurance, just like that courageous fighter!
Warrior Lunge With Overhead Reach
This exercise is like an acrobat pushing their limits – testing agility, flexibility and coordination through every movement. Start by coming into a lunge position before reaching up overhead with one arm while keeping the other extended forward – feeling all the muscles from head to toes activate as you shift your weight between legs with each lunge. Every repetition will help increase strength, balance and control, just like that daring performer!
Weighted Pushup
This exercise is like a pressurized steam engine powering forward – applying consistent force to propel itself over obstacles. Start by gripping weights in either hand before slowly lowering your chest towards the ground – feeling all the muscles from head down contract as you push yourself back towards upright position using explosive force. Every rep will help build impressive strength, endurance and power, just like that unstoppable engine!
Weighted Ring Pushup
This exercise is like a gymnast balancing on a high beam – showing grace and finesse as they stay steady atop an ever-changing surface. Start by gripping onto two weighted rings before slowly lowering into a pushup position – feeling all the muscles from head down engage as you adjust your form while keeping knees off of ground. Every repetition will help increase stability, balance and coordination, just like that graceful athlete!
Yoga Plex Stretch
This exercise is like an Olympic diver pushing themselves off of the board – exhibiting incredible focus and control while propelling through the air. Start by standing with legs slightly wider than shoulder width apart before bending down into a deep squat position – feeling all the muscles from head to toes elongate as you reach up toward ceiling with both arms extended in opposite directions. Every stretch will help boost flexibility and mobility, just like that determined diver!