Shoulder Exercise Animations

A counterweighted machine pull-up that offsets part of your bodyweight so you can train the full pulling range.

A seated machine lateral raise that isolates the side of the shoulder by lifting both arms against fixed pads.

A plate-loaded seated press that trains the front delts through a fixed overhead path — a stable alternative to the standing barbell press.

A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.

An overhead medicine-ball throw from a staggered stance, whipping the ball forward into a wall or a partner.

A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back.

A bar skill that links a high pull-up to a straight-bar dip, taking the body from a hang to locked-out support.

Flat dumbbell press with the palms facing each other, keeping the elbows tucked and the wrists neutral.

A cable pulldown pulled on a V-bar with palms facing each other, keeping the shoulders and wrists neutral.

A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders.

A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.

A side-lying one-arm raise on an incline bench, lifting a dumbbell from the hip toward shoulder height.

A standing one-arm kettlebell press from the rack to an overhead lockout just beside the head.

A side-lying thoracic rotation that opens the top arm across the body while the stacked knees stay down.

A mat-based side-lying open book, rotating the top arm and head while stacked knees stay on the floor.

A barbell row reset on the floor each rep, pulled explosively from a dead stop to the abdomen.

A floor pike press from an inverted V, lowering the head toward the hands to load the shoulders like an overhead press.

A front raise holding one weight plate at the three and nine o'clock positions and lifting it to shoulder height.

An explosive push-up that alternates sides of one fixed kettlebell, switching the hand on the handle.

An explosive barbell pull from the floor to a front rack catch on the shoulders, finishing without any overhead press.

A floor sit-up holding a barbell at the chest, then pressing it overhead as the torso comes upright.

A chest-supported reverse fly on an incline bench, raising two dumbbells out to the sides to load the rear delts.

A floor scapular series that lifts both arms into a Y, then a T, to train the lower traps and rear delts.

Barbell overhead lift driven by a short leg dip, received in a partial squat with the feet planted.