Shoulder Exercise Animations

A hinged wide-grip row that pulls the bar to the upper chest with the elbows flared, targeting the rear delts.

The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat.

A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.

A vertical pull from the hips to the chest that loads the side delts and traps — the classic shoulder-width builder.

Anchored rope waves driven from an athletic stance, holding vigorous intensity while arms, trunk and hips all work.

A quadruped crawl with the knees hovering just off the floor, travelling by stepping opposite hand and opposite foot together.

An overhead barbell press with the bar racked behind the neck, demanding full shoulder and thoracic mobility.

A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.

A quadruped core drill that extends one arm and the opposite leg while the trunk resists rotation and extension.

A standing barbell press that cycles the bar from the front of the neck to behind it, keeping constant tension on the delts.

Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.

A shoulder mobility drill that rotates a wide-grip dowel from in front of the thighs, over the head, and behind the hips.

Simultaneous double-arm swimming timed to a dolphin kick, with the body undulating around the hips through every cycle.

A high-cable face pull using a straight bar that targets the rear delts and upper-back posture muscles.

A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.

A cable rotator cuff drill that rotates the forearm away from the stomach with the elbow fixed against the ribs.

A two-handed front raise with the cable running between your legs, holding the front deltoid under load from the bottom up.

Standing cable fly that sweeps both handles down and together from high pulleys to load the lower chest.

A one-arm lateral raise from a low cable pulley, with the cable crossing the body to load the side of the shoulder.

Standing cable fly driven upward and inward from low pulleys so the upper chest does the adduction work.

A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom.

A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders.

A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back.

Straight-arm cable pullover with a rope that extends the shoulders and drives the lats through a long range.