Upper Body
Shoulder exercises
The shoulder joint (glenohumeral joint) is a ball-and-socket joint allowing wide range of motion. It includes the rotator cuff muscles which provide stability.
637
Exercises
0
Movement ranges
Published population evidence
Shoulder population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
Ab Wheel Crawls
Start in a plank with the feet on an ab wheel. Walk forward on the hands while the wheel rolls behind, following the feet.
8 reps
Ab Wheel Single-Arm Rollout
Kneel with an ab wheel in one hand and the other arm folded behind the back. Roll the wheel out and back under that one hand.
8 reps
Ab Wheel Standing Rollout
Stand upright holding an ab wheel in front of your thighs. Hinge forward, set the wheel on the floor and roll it out until your body hovers fully extended above the floor. Pull yourself back up through the hinge to standing.
6 reps
Ab Wheel V-Rollout
Kneel with an ab wheel in your hands. Roll the wheel out diagonally to one side, return to centre, then roll out diagonally to the other side.
8 reps
Aikido Funakogi-Undo
Aim: smooth hip and arm movement and balance. Good for: Standing warm-up; Hip and wrist mobility; Balance practice.
10 reps
Aqua Paddles Standing Bent-Elbow Chest Fly
You stand shoulder-deep in a pool with a webbed paddle strapped to each hand. With your elbows bent and tucked at your sides, you sweep your hands together in front of your chest, then back out.
10 reps
Arm Circles
Simple arm circles to warm up your shoulders. Start small and go bigger.
15 reps
Arm Circles on the Pilates Arm Chair
A seated arm circle on a Pilates arm chair. You sit tall with your back on the chair and a spring handle in each hand, press your arms straight, then circle them.
10 reps
BJJ Butt Scoots (the Seated Guard Locomotion Drill)
Aim: to build upper body strength and floor movement skills. Good for: Floor movement conditioning; Arm, core and hip strength; Mat circuit.
8 reps
BJJ Technical Stand-Up
Aim: body control and leg and hip strength. Good for: Practising getting up from the floor; Hip and leg control; Floor-to-stand strength.
6 reps
Baby Get-Up
You lie on your right side on a mat. You roll forward onto one forearm and a knee, ending propped up in a sitting position, then return.
10 reps
Back Widow
You lie on your back with your knees bent, feet flat, and elbows bent to a right angle on the floor. You press your elbows into the floor and lift your upper back and shoulders off the floor.
10 reps
Baduanjin Piece 7
The seventh piece of baduanjin, a qigong form. You stand with the fists clenched at the hips, glare, drive one fist forward, and withdraw it to the hips.
10 reps
Band Chest Fly
You stand in a staggered stance with a band anchored behind you at chest height, holding one end in each hand. You bring your hands together in front of your chest in an arc, then return slowly.
10 reps
Band Face Pull
Pull a band toward your face to strengthen the back of your shoulders. Great for fixing rounded shoulders.
15 reps
Band Jack-Knife Sit-Up
You lie on your back with your head toward a high band anchor, holding the band handle in both hands overhead. You raise your arms, trunk and legs together to meet, then lower with control.
8 reps
Band Overhead Squat
Stand on a resistance band with the arms extended overhead against band tension. Lower into a squat while pushing the arms straight up and keeping the back straight.
8 reps
Band Pull-Apart
Hold band in front and pull it apart by squeezing shoulder blades. Simple but effective.
15 reps
Band Push Press
Stand on a looped resistance band holding the handles at shoulder height. Dip with soft knees, then extend the legs quickly to drive the handles overhead.
6 reps
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
15 reps
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
12 reps
Banded Scapular Retraction
You stand with one arm through a resistance band that is anchored to a wall at shoulder height. You pull your arm back and squeeze your shoulder blade toward your spine, then return. You repeat on the other side.
10 reps
Bear Hold
Hold a position on hands and toes with knees slightly off ground. Challenges shoulder stability.
20s
Behind-Back Shoulder Stretch
Clasp hands behind back and lift to stretch front of shoulders and chest.
20s
Behind-the-Back Assisted Internal-Rotation Slide
Stand tall and reach both arms behind your back. Hold the hand of the working arm with your other hand and slide it up your back as far as is comfortable.
10 reps
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
8 reps
Bodyweight Standing Wood Chop With Clasped Hands
You stand with feet shoulder-width apart and clasp your empty hands together as if gripping an axe handle. You raise your hands up and across your body, then chop them down diagonally.
8 reps
Bosu Platform Tilt Push Up
Set a balance trainer dome-side down with the flat platform facing up and grip its outer edges. Extend into a push-up plank. Lower into a push-up and press back up, keeping the platform level.
8 reps
Both-Feet-on-Wall Leg Straighten
A pool wall leg press. You hold the bar with both hands, place both feet flat on the wall, then straighten your legs as far as you can and hold.
30s
Boxing on the Pilates Arm Chair
A seated punching move on a Pilates arm chair. You sit with your back against the chair, hold the spring handles, and punch straight in front of your centre while keeping your shoulders on the back.
10 reps
Brachial Plexus Nerve Glide Sequence
You stand with your right hand folded up at your right collarbone and your head bent toward that arm. You straighten your head while the hand drops away, then repeat the sequence.
10 reps
Bullworker Chest Compression
You stand with your feet about a foot apart, holding a light spring bar level at shoulder height by its inner grips. You press your hands together to compress the bar, then ease off.
10 reps
Bunny Hop Kick-Up
You crouch and place both hands on a mat at shoulder width, with your feet close to your hands. Then you kick both feet up off the floor together and try to keep them up as long as you can.
6 reps
Burpee
Squat and place your hands on the floor, then kick your legs back into a plank. Lower your chest, bring your feet back in, and finish with a vertical jump. You may feel your whole body working and your breathing speed up.
6 reps
Butt-Ups
Start in a forearm push-up position with the elbows bent at ninety degrees. Raise your glutes toward the ceiling into a pike, then lower slowly back to the forearm plank without letting the back sag.
8 reps
Butterfly Threads the Flowers With Internal Force
A Baduanjin qigong movement. Raise the hands to shoulder height as the feet form a wide stance. Turn the palms up, drop the hands to navel level, then circle each hand inward.
10 reps
Butterfly on the Pilates Arm Chair
A seated side move on a Pilates arm chair. With arms wide in the handles, one arm reaches up and over while the other reaches down and back, then you pulse the lower arm.
10 reps
Calf Raises - With Bands
You stand with both feet on the middle of a band and hold a handle in each hand near your shoulders. You rise up onto your toes. You may feel a strong squeeze in your calves at the top.
10 reps
Cat-Cow with Shoulder Focus
Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.
10 reps
Chair Pose, Utkatasana
A yoga squat hold on a flat mat. You reach the arms forward, bend the knees and send the hips down and back as if sitting on a chair edge, then extend the arms.
30s
Chair Upper Body Stretch
Sit on the edge of a chair and grip the back of it behind you. Straighten your arms and pull your upper body forward with a straight back until you feel a stretch. Hold for twenty to thirty seconds.
30s
Chen Frontal Silk-Reeling (Tai Chi Front-Plane Wave)
A tai chi front-plane wave from the Chen style. You stand with the arms low, draw them up and across in a first loop, carry them through the centre into a second loop, and return, shifting weight between the legs.
10 reps
Chest Press With the Consecutive-Loop Elastic Band
You stand with each hand in a loop at the end of an elastic band that runs behind your upper back. You keep your hands at chest level, push them straight forward, hold briefly, and return under control.
10 reps
Chest and Front-of-Shoulder Stretch
Stand tall holding a stick with a wide overhand grip in front of the hips. Raise the straight arms and arc the stick behind the back, hold briefly, then reverse.
30s
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
30s
Cleopatra / Dumb Waiter Standing Shoulder Warm-Up
Stand tall with your elbows bent to 90 degrees and palms up. Squeeze your shoulder blades together and rotate your arms out to the sides, pause, then float your arms up. You may feel a gentle stretch across your chest.
10 reps
Clock Push-Up
Start in a standard push-up plank. Lower your chest under control, then press up explosively so your hands leave the floor and shift about thirty degrees. Land softly and continue around the full circle.
6 reps
Clubbell Shoulder Abduction and Internal Rotation With Asymmetric Forearm Wrap
A standing arm sweep holding a clubbell in each hand. You lift both arms out to the sides at shoulder height, sweep them forward across the chest, and finish with one forearm covering your face.
8 reps
Control Balance on the Pilates Mat
You lie on your back, take both legs overhead, and reach your feet for the floor. You circle your arms around to hold one ankle with both hands while the free leg reaches to the ceiling, then switch the legs past each other.
8 reps
Countertop Lumbar Distraction
You stand facing a sturdy countertop with both palms flat on it and your arms straight. You let your lower back unload by leaning your weight into your hands.
30s
Crane Pose, Bakasana, the Straight-Arm Arm Balance
A crane pose. The knees are tucked close to the underarms and the body balances on the hands with the arms pressed as straight as possible.
30s
Cross-Body Shoulder Stretch
Pull arm across your body to stretch back of shoulder. Classic shoulder stretch.
20s
Crow Pose, Kakasana, the Bent-Arm Frog Stand
A crow pose, or frog stand. The knees rest on the bent upper arms, the hips ride high and the body balances on the hands.
30s
Crucifix
You stand upright with a weight in each hand at your sides. You raise your arms out to the sides until they are parallel to the ground. You hold your arms there for as long as you can.
30s
Cultivate the Roots Through the Kidneys
A Baduanjin qigong movement. Raise the hands palm-up to shoulder height, turn the palms down in front, then rotate the waist to move the hands in flat horizontal circles.
10 reps
Dead Ball Clean
With a dead ball on the ground between the feet, lift it quickly using hip drive and catch it at chest height. Finish with the hips fully extended.
6 reps
Dead Ball Jump Slams
Stand holding a dead ball in both hands. Raise the ball high and jump into the air. Slam the ball down with full force as you land.
6 reps
Dead Ball Pick Up Throw Downs
Squat deeply over a dead ball on the floor and grip it with a flat back and braced core. Extend the hips and knees to lift it, then throw the ball hard down to the ground. Squat again to pick it up and repeat.
6 reps
Dead Ball Shoulder Throw
Hinge down and grip a dead ball on the ground in both hands. Lift it, extending your hips and knees, and heave it up and backward over your shoulder in one smooth motion. Turn over and repeat, or switch shoulders.
8 reps
Dead Ball Thruster
Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.
6 reps
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
8 reps
Deadball Rainbow Slams
Stand with your feet planted holding a dead ball in both hands. Rotate and slam the ball into the floor beside your left foot. Lift it over your head in a large arc and slam it beside your right foot.
6 reps
Diagonal Woodchopper on a Swiss Ball
You roll down on a stability ball until your upper back rests on it, with your feet flat, knees at ninety degrees and hips raised. You hold a medicine ball above one shoulder and support your head with the other hand, then rotate your torso diagonally.
8 reps
Doorway Chest Stretch
Stretch chest and front shoulders in a doorway. Perfect for tight desk workers.
30s
Double Leg Kick on the Pilates Mat
You lie on your stomach with your head turned to one side and your hands layered on your back. You press your hips into the mat and kick both heels toward your seat together.
10 reps
Double Leg Stretch on a Gym Ball
You sit balanced on top of a gym ball. You breathe out, raise both arms overhead, and lift your right leg just off the floor. Then you lower them and repeat with your left leg.
10 reps
Double Leg Stretch on the Pilates Mat
You lie on your back, bring your knees into your chest, hold your ankles, and curl your head and chest up. You reach your straight arms up and back and your legs out to a high diagonal. Then you circle your arms around and bring your knees in again.
8 reps
Downward-Facing Dog
You start in a push-up plank with your palms flat and your shoulders over your hands. You breathe out and shift your weight backward, pushing your hips back and up. You finish in an inverted V with your arms and legs extended and your head between your arms.
30s
Dual Vector Reverse Throw With the Consecutive-Loop Elastic Band
You stand with one foot through the middle loop of an elastic band, with the last loop wrapped around your upper arm. You lift your hand upward and outward as if cocking the shoulder, then slowly bring the arm down across your body.
10 reps
Dynamic Front-Plank-to-Side-Plank Rotation Drill
You start in a forearm plank with your body in a straight line. You turn onto your right side into a side plank without letting your hips drop. Then you turn back and repeat.
8 reps
Elbow Circles
Stand with your hands on your shoulders and your elbows at shoulder level, pointing out. Slowly draw a full circle with your elbows, breathing out as it starts and in as it finishes.
10 reps
Elbows Back
Stand tall and place your hands on your lower back with the fingers pointing down. Gently pull your elbows back, aiming to bring them together. Hold briefly, then release your hands down.
10 reps