Shoulder Exercise Animations

Wide-grip barbell pull that finishes with an aggressive shrug and the elbows driven high and outside.

An explosive overhead lift where a shallow dip and leg drive send the bar up and the feet split to catch it.

A bodyweight floor-to-standing sequence with a squat, a brief high plank, and a return to standing without a finishing jump.

A standing overhead press with both dumbbells racked, then one arm presses while the other stays at the shoulder.

A standing two-arm overhead press: palms-forward dumbbells leave the shoulders together and return together.

A standing overhead press with palms facing each other, so the bells travel in a closer, more forward path.

A one-arm wall stretch: the palm plants at shoulder height and the chest turns away so the front shoulder opens.

A standing straight-arm pulldown on a rope: the shoulders extend and the hands sweep from high toward the thighs.

A bent-over barbell row done standing on the end of a flat bench, pulling the bar to the mid torso.

Standing cable pulldown with near straight arms that isolates shoulder extension and keeps the lats loaded.

An arms-only freestyle drill that isolates the catch and pull so the underwater stroke can be rebuilt.

Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.

Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest.

Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them.

A standing row on a towel looped over a door: lean back, then pull the chest toward the fists.

A loaded walk inside a hexagonal trap bar, training grip, upper traps, and an upright trunk.

Neutral grip shrug with a trap bar, loading the upper trapezius through straight scapular elevation.

A suspension inverted row: lean back from overhead straps, then pull the chest to the handles with a rigid plank.

A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.

Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.

A strict standing press of two kettlebells from the front rack to an overhead lockout, with no leg drive.

Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride.

A front squat into an explosive overhead throw against a wall target, caught on the rebound and repeated.

Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy.