* Stretching exercises are not included in this list!

Bodyweight Shoulder Exercises Without Weights And Equipment

Shoulder Press With Partner

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Deltoids
auxiliary muscles:Pectoralis Major, Serratus Anterior, Trapezius
required:Workout Partner
optional:Exercise Ball, Seat
level:Normal
type:Strength
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Push Back Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
required:Nothing
level:Hard
type:Strength
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Inverted Row With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Workout Partner
level:Hard
type:Strength
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Door Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Lower Back, Deltoids
required:Towel
optional:Weight Cuffs, Backpack
level:Hard
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Lower Back, Teres Muscles, Hamstrings, Trapezius
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Lat Pulldown With Towel

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Trapezius
auxiliary muscles:Teres Muscles, Triceps, Latissimus Dorsi
required:Towel
level:Easy
type:Strength
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Forward Sliding Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Trapezius
required:Towel
optional:Backpack
level:Challenging
type:Strength
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Shoulder Hold With Towel

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius
required:Towel
level:Easy
type:Strength - isometric
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Dancing Crab

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings
auxiliary muscles:Adductors, Abductors, Triceps, Trapezius, Lower Back
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength, Cardio
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Sliding Alligator Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Glutes, Pectoralis Major, Serratus Anterior, Trapezius, Lower Back
required:Towel
optional:Backpack
level:Normal
type:Strength, Cardio
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