Shoulders
120 drawn movements that work the shoulders. Every one of them is in the library your plans are built from.
Overhead Press
Dumbbell Shoulder Press
Lateral Raise
Face Pull
One-Arm Kettlebell Press- Two-Arm Kettlebell Press
Kettlebell Push Press
Turkish Get-up
Arm Circles- Standing Dumbbell Press
Lying Rear Delt Raise
Handstand Push-up
Kneeling Arm Drill
Barbell Upright Row
Push Press
One-arm Dumbbell Upright Row
Cuban Press
Side-lying External Rotation
See-saw Press
Barbell Front Raise
Behind-the-Neck Press
Anti-Gravity Press- Clean and Jerk
Cable External Rotation
Cable Internal Rotation
Front Raise
Reverse Flye- Arnold Press
- Clean and Press
Landmine Press
One-Arm Kettlebell Snatch
Cable Shoulder Press
Cable Lateral Raise
Machine Shoulder Press
Reverse Pec Deck
Band External Rotation
Band Internal Rotation
Band Pull-Apart
Seated Overhead Reach
Smith Incline Shoulder Raise
Dumbbell Incline Shoulder Raise
Dumbbell Iron Cross
Sled Overhead Backward Walk
Sled Reverse Flye
Battling Ropes
Seated Bent-Over Cable Lateral Raise- One-Arm Cable Front Raise
- Bent-Over One-Arm Cable Lateral Raise
- Cable Rear Delt Fly
- Cable Rope Rear-Delt Row
- Alternating Cable Shoulder Press
- Seated Cable Shoulder Press
Low-Pulley Row to Neck
Smith Machine Shoulder Press
Smith Machine One-Arm Upright Row- Band Back Flye
Band Lateral Raise
Band Shoulder Press
Barbell Incline Shoulder Raise
Straight-Arm Raise on Incline Bench- Seated Barbell Military Press
- Bradford Press
- Standing Bradford Press
- Behind-the-Neck Push Press
- Single-Arm Landmine Press
Barbell Rear Delt Row
Jerk Balance
Rack Delivery- One-Arm Dumbbell Shoulder Press
- Alternating Dumbbell Press
- One-Arm Palm-In Dumbbell Press
- Palms-In Dumbbell Press
- One-Arm Lateral Raise
- Seated Lateral Raise
- Power Partials
- Scaption
- Two-Dumbbell Front Raise
- Single Dumbbell Front Raise
- Alternating Deltoid Raise
- Lateral Raise to Front Raise
- Front Raise to Overhead
Incline Front Raise
One-Arm Incline Lateral Raise- Lying One-Arm Rear Lateral Raise
- Bent-Over Rear Delt Raise with Head on Bench
- Seated Bent-Over Rear Delt Raise
- Reverse Flye with External Rotation
- Alternating Kettlebell Press
- Kettlebell Arnold Press
- Seated Kettlebell Press
- Kettlebell Seesaw Press
- One-Arm Kettlebell Para Press
Two-Arm Kettlebell Clean
Double Kettlebell Jerk- Double Kettlebell Push Press
One-Arm Kettlebell Jerk- One-Arm Kettlebell Split Jerk
- One-Arm Kettlebell Clean and Jerk
- Kettlebell Thruster
- Double Kettlebell Snatch
- One-Arm Kettlebell Split Snatch
Kettlebell Pirate Ship- Turkish Get-up (squat style)
Backward Medicine Ball Throw- Medicine Ball Scoop Throw
Standing Two-Arm Overhead Throw
Shoulder Raise
Front Plate Raise
Log Lift- Crucifix
Upward Stretch
Round the World Shoulder Stretch
Shoulder Stretch- Side Wrist Pull
- Elbow Circles
Kettlebell Halo- Kettlebell Halo with Overhead Extension
Handstand
Barbell Thruster
Dumbbell Thruster
Also works the shoulders
204 more movements where the shoulders are worked, but are not the major target.
Bench Press
Incline Dumbbell Press
Cable Fly- Barbell Row
- Chest-Supported Row
Lat Pulldown
Push-up
Incline Push-up
Bench Dip
Side Plank
One-Arm Kettlebell Swing
Goblet Squat
Kettlebell Windmill
Kettlebell Figure 8
Kettlebell Pass Between the Legs
Plyo Kettlebell Push-up
Bodyweight Fly
Vertical Swing- Chest Opener
Dumbbell Bench Press
Bent-Over Dumbbell Row
One-Arm Dumbbell Row
Lying Triceps Extension
Dip
Push-up to Side Plank
Mountain Climbers
Decline Push-up
Isometric Chest Squeeze
Star Jump
Plyo Push-up
Floor Press
Overhead Squat- Board Press
- Pin Press
- Snatch Balance
JM Press
Dumbbell Floor Press
Dumbbell Upright Row
Kettlebell Sumo High Pull
Kettlebell Pistol Squat
Pyramid over the Ball
Snatch- Power Snatch
Hang Snatch
Clean
Hang Clean- Split Jerk
Press Sit-up
Barbell Overhead Triceps Extension- Ring Dips
Dumbbell Pullover
Decline Dumbbell Press
Dumbbell Clean
Incline Dumbbell Flye
Incline Bench Press
Close-Grip Bench Press
Decline Bench Press- Power Clean
- Clean and Press
Barbell Rollout
Landmine 180- Seated Cable Row
Cable Chest Press
Pallof Press
Cable Wood Chop
Machine Chest Press
Bent Press
Muscle-up
Rope Climb
Forward Sled Drag with Press
Conan's Wheel
Sledgehammer Swing
Incline Push-up Depth Jump
Drop Push-up
One-Arm Cable Overhead Triceps Extension
Cable Upright Row- Low Cable Crossover
Incline Cable Flye- Incline Cable Chest Press
- Standing Cable Chest Press
- Close-Grip Lat Pulldown
- Underhand Lat Pulldown
- V-Bar Pulldown
- Behind-the-Neck Lat Pulldown
- Full Range-of-Motion Lat Pulldown
- Pallof Press with Rotation
Cable Lift- Machine Dip
- Machine Decline Chest Press
- Machine Incline Chest Press
Smith Machine Bench Press- Smith Machine Close-Grip Bench Press
Smith Machine Incline Bench Press
Smith Machine Decline Press
Smith Machine Bent-Over Row- Smith Machine Upright Row
Smith Machine Behind-the-Back Shrug
Smith Machine Hang Power Clean- Close-Grip EZ-Bar Press
Band Bench Press
Band Crossover
Band Upright Row- Bench Press with Chains
- Reverse Band Bench Press
- Floor Press with Chains
- Powerlifting Bench Press
Wide-Grip Bench Press- Reverse-Grip Bench Press
- Guillotine Press
- Wide-Grip Decline Bench Press
- Decline Barbell Pullover
- Decline Close-Grip Bench to Skull Crusher
Barbell Pullover- Front Raise and Pullover
- Barbell Rollout from Bench
- One-Arm Barbell Floor Press
- Barbell Ab Rollout
- Reverse-Grip Barbell Row
Clean Shrug- Snatch Shrug
- Clean from Blocks
- Snatch from Blocks
- Power Snatch from Blocks
- Hang Clean below the Knees
- Hang Snatch below the Knees
Muscle Snatch- Power Jerk
- Squat Jerk
- Split Clean
- Split Snatch
- Heaving Snatch Balance
Standing One-Arm Triceps Extension
One-Arm Triceps Kickback
Tate Press- Neutral-Grip Dumbbell Bench Press
- One-Arm Dumbbell Bench Press
- Close-Grip Dumbbell Press
- Hammer-Grip Incline Dumbbell Press
- Incline Dumbbell Flye with a Twist
- Bent-Arm Dumbbell Pullover
Around the World
Incline Dumbbell Row
Spell Caster- Advanced Kettlebell Windmill
- Double Kettlebell Windmill
Alternating Kettlebell Floor Press- Extended-Range Kettlebell Floor Press
- Leg-Over Kettlebell Floor Press
- Kettlebell Hang Clean
- Bottoms-Up Kettlebell Clean
- Open-Palm Kettlebell Clean
- One-Arm Open-Palm Kettlebell Clean
One-Arm Overhead Kettlebell Squat
Push-up with Feet on an Exercise Ball- Catch and Overhead Throw
Chest Push from Three-Point Stance
Chest Push (Multiple Response)- Chest Push (Single Response)
- Chest Push with Run Release
- Medicine Ball Chest Pass
One-Arm Medicine Ball Slam
Supine Chest Throw
Supine Two-Arm Overhead Throw- Supine One-Arm Overhead Throw
Otis-Up
Ab Roller
Suspended Fallout- Spider Crawl
Wide Push-up
Close Push-up- Push-up, Close and Wide
Clock Push-up- Single-Arm Push-up
- Isometric Wipers
- Close-Grip Push-up off a Dumbbell
- Close-Grip Incline Push-up
- Reverse-Grip Incline Push-up
- Wide Incline Push-up
- Suspended Push-up
- Chest Dip
- Weighted Bench Dip
V-Bar Pull-up- Wide-Grip Rear Pull-up
- Rocky Pull-up
- Side-to-Side Chin-up
- Kipping Muscle-up
- Svend Press
Chain Press
Prowler Sprint- Chest and Front of Shoulder Stretch
- Standing Biceps Stretch
- Tricep Side Stretch
Dumbbell Overhead Squat
Band Row
Kettlebell Overhead Triceps Extension
Burpee
L-sit
Dead Hang
Four-Limbed Staff
Upward Dog
Downward Dog
Warrior I
Warrior II
Paused Bench Press
Plans that train the shoulders most Bells OverheadDouble KettlebellKettlebell Clean and JerkArms and Shoulders, Two DaysVolume, then IntensityBack Builder
Every plan that trains the shoulders
98 more plans with a movement that works the shoulders as a major target, most first under each kind.
Staff picks Kettlebell FoundationsStrength FoundationsDumbbell MuscleThe First Two WeeksDumbbell FoundationsMobility Foundations
Bodyweight Bands at HomeSeated Stretch BreakBands and a PostChair and FloorBand FoundationsBeside the ChairHandstand and Muscle-upPull-up TenDesk BreakRoll and StretchStretch, Head to ToeYour First Pull-up
Dumbbell Dumbbell Giant SetsDumbbells and a BandArms and ShouldersDumbbell CircuitsDumbbell TiersDumbbell VolumeOne Side at a TimeThe Home GymThree in a RowBack to the BellsDumbbells on the RoadThe Second EightTwo Days, Then ThreeDumbbell RoundsFirst DumbbellsHeavy PairLoaded Mobility — DumbbellThe Light PairTwo Days, One Bench
Barbell Five Days, Then FourThe Full LiftsBarbell TiersBarbell VariationsBarbell PowerTop SetBack Under the BarBar and RackBarbell for SizeBarbell PeakBarbell RoundsBase, Build, PeakBench BlockDeadlift BlockFive by FiveFive Short DaysHeavy, Light, MediumLearn the LiftsSquat BlockThe Garage SplitTwice a Week BarbellWave StrengthYour First Barbell
Kettlebell Clean and PressAround the BellSwing to SnatchTwo BellsHeavy BellKettlebell ComplexesTwenty MinutesWindmill and Get-UpBell and BodyLoaded Mobility — KettlebellSwing and Get-UpYour First Kettlebell
Gym Neck and Upper BackPush, Pull, LegsPlates, Ropes and a SledThe Five-Day SplitSmith Machine Upper LowerThe Six O’Clock GymUpper Lower, No BarbellBack in the GymCables OnlyGym StrengthIncline ChestMachine FoundationsPower Day, Pump DaySled and StrongmanThe Big LiftsTwice a Week at the GymCable StackJump and SprintMachines, Two DaysOnce a WeekOne StationSpeed and PowerThe Easy SpinThe First Month at the GymThe Lunch Hour
Walking & conditioning Hybrid Eight