Shoulder Exercise Animations

A wide-hand push-up that shifts most of the load onto one bending arm while the far arm stays long and nearly straight.

A standing shoulder warm-up that traces full arm circles forward, then reverses the same path backward.

A seated dumbbell press that starts with the palms facing you and rotates them forward as the weight goes overhead.

Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.

A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.

Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position.

A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups.

A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators.

A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work.

A standing lateral raise with band resistance — builds wider, more capped shoulders without dumbbells.

A standing overhead press driven by a resistance band anchored under both feet, with tension rising toward lockout.

A standing shoulder-mobility pass-through that arcs a light band from the thighs, overhead, and behind the body.

A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances.

A standing lat isolation that pulls high-anchored bands to the hips with nearly straight elbows.

A hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.

An Olympic lift that cleans the bar from the floor to the shoulders, then jerks it overhead to a locked finish.

A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.

A supine barbell press from the floor that stops the elbows at ground level, cutting range and loading the lockout.

A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.

The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.

A single-arm row of a barbell anchored at one end, pulling the loaded sleeve to the hip from a hinged stance.

A snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch.

The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.

An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.