⇤ page: 5 of 12
exercises: 117
* Stretching exercises are not included in this list!

Shoulder Exercises / Shoulder Workouts At Home Or At Gym

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Thruster With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Quadriceps, Hamstrings, Glutes, Trapezius
auxiliary muscles:Lower Back, Triceps, Hand Flexors, Adductors, Hand Extensors, Pectoralis Major, Serratus Anterior
required:Kettlebells (2) / Dumbbells (2)
level:Hard
type:Strength, Cardio
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Reverse Fly On Incline Bench

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids, Trapezius
required:Bench, Dumbbells (2)
level:Normal
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis
auxiliary muscles:Hamstrings, Trapezius, Lower Back, Teres Muscles
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Door Pull-up

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Biceps, Hand Flexors, Serratus Anterior
required:Kettlebells (2) / Dumbbells (2)
level:Normal
type:Strength
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Chin-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:Lower Back, Biceps, Deltoids, Hand Flexors
required:Pull-up Bar
optional:Backpack, Seat
level:Normal
type:Strength
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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Trapezius, Lower Back, Deltoids
auxiliary muscles:Triceps, Hand Flexors, Glutes, Hand Extensors, Teres Muscles, Quadriceps
required:Kettlebell / Dumbbell
level:Hard
type:Strength, Plyometrics
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Forward Sliding Push-up

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Biceps, Hand Flexors
required:Kettlebell / Dumbbell, Bench / Seat
level:Normal
type:Strength
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Front Raise With EZ Bar

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Pectoralis Major, Trapezius
required:Barbell / EZ Bar
level:Normal
type:Strength
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