SH
Shoulder & Scapula
Alternating Cable Shoulder PressMove the cables to the bottom of the tower and select an appropriate weight.
Alternating Deltoid RaiseIn a standing position, hold a pair of dumbbells at your side.
Alternating Kettlebell PressClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Anti-Gravity PressPlace a bar on the ground behind the head of an incline bench.
Arm CirclesStand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
Arnold Dumbbell PressSit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
Back Flyes - With BandsRun a band around a stationary post like that of a squat rack.
Backward Medicine Ball ThrowThis exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Band Assisted Pull-UpChoke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Band Pull ApartBegin with your arms extended straight out in front of you, holding the band with both hands.
Barbell Incline Shoulder RaiseLie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
Barbell Rear Delt RowStand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Barbell Shoulder PressSit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Barbell ShrugStand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Barbell Shrug Behind The BackStand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
Battling RopesFor this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
Bent Over Dumbbell Rear Delt Raise With Head On BenchStand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
Bent Over Low-Pulley Side LateralSelect a weight and hold the handle of the low pulley with your right hand.
Bent-Arm Barbell PulloverLie on a flat bench with a barbell using a shoulder grip width.
Bradford/Rocky PressesSit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
Cable Incline PushdownLie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Cable Internal RotationSit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
Cable Rear Delt FlyAdjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
Cable Rope Rear-Delt RowsSit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Cable Seated Lateral RaiseStand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Cable Shoulder PressMove the cables to the bottom of the towers and select an appropriate weight.
Cable ShrugsGrasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
Calf-Machine Shoulder ShrugPosition yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
Car DriversWhile standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
Catch and Overhead ThrowBegin standing while facing a wall or a partner.
Chair Lower Back StretchSit upright on a chair.
Chair Upper Body StretchSit on the edge of a chair, gripping the back of it.
Chin-UpGrab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
Circus BellThe circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
Clean and JerkWith a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean and PressAssume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
Clean ShrugBegin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Close-Grip Front Lat PulldownSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
CrucifixIn the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
Cuban PressTake a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
Double Kettlebell JerkHold a kettlebell by the handle in each hand.
Double Kettlebell Push PressClean two kettlebells to your shoulders.
Double Kettlebell SnatchPlace two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
Dumbbell Incline Shoulder RaiseSit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Dumbbell Lying One-Arm Rear Lateral RaiseWhile holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Dumbbell Lying Rear Lateral RaiseWhile holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Dumbbell One-Arm Shoulder PressGrab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Dumbbell One-Arm Upright RowGrab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Dumbbell RaiseGrab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
Dumbbell ScaptionThis corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
Dumbbell Shoulder PressWhile holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Dumbbell ShrugStand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Dynamic Back StretchStand with your feet shoulder width apart. This will be your starting position.
Elbow CirclesSit or stand with your feet slightly apart.
Elevated Cable RowsGet a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
External RotationLie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
External Rotation with BandChoke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
External Rotation with CableAdjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Face PullFacing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Front Cable RaiseSelect the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
Front Dumbbell RaisePick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Front Incline Dumbbell RaiseSit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
Front Plate RaiseWhile standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
Front Two-Dumbbell RaisePick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Full Range-Of-Motion Lat PulldownEither standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
Gironda Sternum ChinsGrasp the pull-up bar with a shoulder width underhand grip.
Handstand Push-UpsWith your back to the wall bend at the waist and place both hands on the floor at shoulder width.
Internal Rotation with BandChoke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Iron Cross
Jerk BalanceThis drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
Kettlebell Arnold PressClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.- Kettlebell HaloStand tall with your feet hip-width apart. Hold a kettlebell upside down by the horns, with the bell above your hands and close to your chest. Brace your abdominals and squeeze your glutes so your ribcage stays down. This is your starting position.
- Kettlebell Halo with Overhead ExtensionStand tall with your feet hip-width apart. Hold a kettlebell upside down by the horns, with the bell above your hands and close to your chest. Brace your abdominals and squeeze your glutes so your ribcage stays down. This is your starting position.
Kettlebell Pirate ShipsWith a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
Kettlebell Seated PressSit on the floor and spread your legs out comfortably.
Kettlebell Seesaw PressClean two kettlebells two your shoulders.
Kettlebell Sumo High PullPlace a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Kettlebell ThrusterClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Kettlebell Turkish Get-Up (Lunge style)Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Kettlebell Turkish Get-Up (Squat style)Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Kipping Muscle UpGrip the rings using a false grip, with the base of your palms on top of the rings.
Kneeling Arm DrillThis drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Kneeling High Pulley RowSelect the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
Kneeling Single-Arm High Pulley RowAttach a single handle to a high pulley and make your weight selection.
Landmine Linear JammerPosition a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
Lateral Raise - With BandsTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Latissimus Dorsi-SMRWhile lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Leverage Iso RowLoad an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
Leverage Shoulder PressLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
Leverage ShrugLoad the pins to an appropriate weight. Position yourself directly between the handles.
Log LiftBegin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
London BridgesAttach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Low Pulley Row To NeckSit on a low pulley row machine with a rope attachment.
Lying One-Arm Lateral RaiseWhile holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
Lying Rear Delt RaiseWhile holding a dumbbell in each hand, lay with your chest down on a flat bench.
Machine Shoulder (Military) PressSit down on the Shoulder Press Machine and select the weight.
Medicine Ball Scoop ThrowAssume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Muscle UpGrip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
One Arm Against WallFrom a standing position, place a bent arm against a wall or doorway.
One Arm Lat PulldownSelect an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
One Handed HangGrab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
One-Arm Incline Lateral RaiseLie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
One-Arm Kettlebell Clean and JerkHold a kettlebell by the handle.
One-Arm Kettlebell JerkHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Military Press To The SideClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
One-Arm Kettlebell Para PressClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Push PressHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell SnatchPlace a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
One-Arm Kettlebell Split JerkHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Split SnatchHold a kettlebell in one hand by the handle.
One-Arm Side LateralsPick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
Overhead LatSit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
Overhead SlamHold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
Power PartialsStand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
PullupsGrab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Push Press
Push Press - Behind the NeckStanding with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
Rack DeliveryThis drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
Return Push from StanceYou will need a partner for this drill.
Reverse FlyesTo begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Reverse Flyes With External RotationTo begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
Reverse Machine FlyesAdjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
Rocky Pull-Ups/PulldownsGrab the pull-up bar with the palms facing forward using a wide grip.
Rope ClimbGrab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Rope Straight-Arm PulldownAttach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
Round The World Shoulder StretchStand up straight with your legs together, holding a bodybar or broomstick.
Scapular Pull-UpTake a pronated grip on a pull-up bar.
Seated Barbell Military PressSit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
Seated Bent-Over Rear Delt RaisePlace a couple of dumbbells looking forward in front of a flat bench.
Seated Cable Shoulder PressAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
Seated Dumbbell PressGrab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
Seated Front DeltoidSit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
Seated Side Lateral RaisePick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
See-Saw Press (Alternating Side Press)Grab a dumbbell with each hand and stand up erect.
Shotgun RowAttach a single handle to a low cable.
Shoulder CirclesWith shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
Shoulder Press - With BandsTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
Shoulder RaiseRelax your arms to your sides and raise your shoulders up toward your ears, then back down.
Shoulder StretchReach your left arm across your body and hold it straight.
Side Lateral RaisePick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
Side Laterals to Front RaiseIn a standing position, hold a pair of dumbbells at your side. This will be your starting position.
Side To Side ChinsGrab the pull-up bar with the palms facing forward using a wide grip.
Side Wrist PullThis stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
Side-Lying Floor StretchFirst lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
Single Dumbbell RaiseWith a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
Single-Arm Linear JammerPosition a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Sled Overhead Backward WalkAttach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Sled Reverse FlyeAttach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Smith Incline Shoulder RaisePlace an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
Smith Machine Behind the Back ShrugWith the bar at thigh level, load an appropriate weight.
Smith Machine One-Arm Upright RowWith the bar at thigh level, load an appropriate weight.
Smith Machine Overhead Shoulder PressTo begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Smith Machine Upright RowTo begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Snatch ShrugBegin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
Standing Alternating Dumbbell PressStand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
Standing Barbell Press Behind NeckThis exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Standing Bradford PressPlace a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
Standing Dumbbell PressStanding with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Standing Dumbbell Straight-Arm Front Delt Raise Above HeadHold the dumbbells in front of your thighs, palms facing your thighs.
Standing Dumbbell Upright RowGrasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Standing Front Barbell Raise Over HeadTo begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
Standing Low-Pulley Deltoid RaiseStart by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
Standing Military PressStart by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
Standing Palm-In One-Arm Dumbbell PressStart by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
Standing Palms-In Dumbbell PressStart by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
Standing Two-Arm Overhead ThrowStand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Straight Raises on Incline BenchPlace a bar on the ground behind the head of an incline bench.
Straight-Arm PulldownYou will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
Two-Arm Kettlebell CleanPlace two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Two-Arm Kettlebell JerkClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Two-Arm Kettlebell Military PressClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
Underhand Cable PulldownsSit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Upright Barbell RowGrasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Upright Cable RowGrasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Upright Row - With BandsTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Upward StretchExtend both hands straight above your head, palms touching.
V-Bar PulldownSit down on a pull-down machine with a V-Bar attached to the top pulley.
V-Bar PullupStart by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
Weighted Pull UpsAttach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
Wide-Grip Lat PulldownSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Wide-Grip Pulldown Behind The NeckSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Wide-Grip Rear Pull-UpGrab the pull-up bar with the palms facing forward using a wide grip.
Also loads this region
84 movements filed elsewhere that still work the shoulder & scapula — two-joint muscles cross regions, so hamstring work counts at the hip and calf work counts at the knee.
Alternating Floor Press
Around The Worlds
Barbell Bench Press - Medium Grip
Barbell Guillotine Bench Press
Barbell Incline Bench Press - Medium Grip
Behind Head Chest Stretch
Bench Press - With Bands
Bent-Arm Dumbbell Pullover
Bodyweight Flyes
Butterfly
Cable Chest Press
Cable Crossover
Cable Iron Cross
Chain Press
Chest And Front Of Shoulder Stretch
Chest Push (multiple response)
Chest Push (single response)
Chest Push from 3 point stance
Chest Push with Run Release
Chest Stretch on Stability Ball
Clock Push-Up
Cross Over - With Bands
Decline Barbell Bench Press
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Decline Push-Up
Decline Smith Press
Dips - Chest Version
Drop Push
Dumbbell Bench Press
Dumbbell Bench Press with Neutral Grip
Dumbbell Flyes
Dynamic Chest Stretch
Elbows Back
Extended Range One-Arm Kettlebell Floor Press
Flat Bench Cable Flyes
Forward Drag with Press
Front Raise And Pullover
Hammer Grip Incline DB Bench Press
Heavy Bag Thrust
Incline Cable Chest Press
Incline Cable Flye
Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Flyes
Incline Dumbbell Flyes - With A Twist
Incline Dumbbell Press
Incline Push-Up
Incline Push-Up Depth Jump
Incline Push-Up Medium
Incline Push-Up Reverse Grip
Incline Push-Up Wide
Isometric Chest Squeezes
Isometric Wipers
Leg-Over Floor Press
Leverage Chest Press
Leverage Decline Chest Press
Leverage Incline Chest Press
Low Cable Crossover
Machine Bench Press
Medicine Ball Chest Pass
Neck Press
One Arm Dumbbell Bench Press
One-Arm Flat Bench Dumbbell Flye
One-Arm Kettlebell Floor Press
Plyo Kettlebell Pushups
Plyo Push-up
Push Up to Side Plank
Push-Up Wide
Push-Ups With Feet Elevated
Push-Ups With Feet On An Exercise Ball
Pushups
Pushups (Close and Wide Hand Positions)
Single-Arm Cable Crossover
Single-Arm Push-Up
Smith Machine Bench Press
Smith Machine Decline Press
Smith Machine Incline Bench Press
Standing Cable Chest Press
Straight-Arm Dumbbell Pullover
Suspended Push-Up
Svend Press
Wide-Grip Barbell Bench Press
Wide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Pullover