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Bodyweight Shoulder Exercises

9 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Medicine Ball

Shoulder Stretch

Posterior deltoid

Handstand Push-Ups

Anterior deltoid

Lateral deltoid

Anterior deltoid

Kneeling Arm Drill

Anterior deltoid

Seated Front Deltoid

Anterior deltoid

Shoulder Circles

Anterior deltoid

Side Wrist Pull

Posterior deltoid

Anterior deltoid

Programs with these exercises

Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home