Shoulder
Lower Trapezius exercises
Scapular depression and upward rotation.
63
Exercises
18
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Archer Pull Ups
Take a very wide overhand grip on a bar and hang. Pull up toward the left hand while the right arm stays straight. Hold the top, lower slightly, then pull toward the right hand.
Band Face Pull
Pull a band toward your face to strengthen the back of your shoulders. Great for fixing rounded shoulders.
Band Face Pull
Pull a band toward your face to strengthen rear shoulders and upper back. Excellent for countering forward head posture.
Band Pull-Apart
Hold band in front and pull it apart by squeezing shoulder blades. Simple but effective.
Band Pull-Aparts
Hold a resistance band in front of you and pull it apart to chest level. Simple but effective for posture and shoulder health.
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Cable Face Pull
Pull cable rope toward face with elbows high. Great for rear shoulders and rotator cuff.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Cat-Cow with Shoulder Focus
Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.
Cervical Retraction on Foam Roller
Practice chin tuck while lying on a foam roller to improve thoracic extension and neck control simultaneously.
Cervical Retraction with Shoulder Squeeze
Combine chin tuck with shoulder blade squeeze for comprehensive posture correction.
Chest-Supported Row
Row on incline bench with chest supported. Takes low back out of the equation.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
Commando Pull Ups
Stand sideways under a bar and grip it with one hand in front of the other. Pull up and bring your head past the bar on the right side, then move it along the bar to the left side. Lower back under control.
Corner Pec Stretch
Stand in a corner and stretch both pecs at once. Great for opening up the chest after long periods of sitting.
Counter Push-Up
Push-up performed against a counter or elevated surface. Intermediate step between wall and floor push-ups.
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
Cross-Body Shoulder Stretch
Pull arm across your body to stretch back of shoulder. Classic shoulder stretch.
Cuban Press
Three-part movement: upright row, external rotation, then press. Advanced rotator cuff exercise.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Face Pull
Pull a rope or band toward your face with elbows high. Top exercise for rear delts and upper back posture muscles.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Full Can Raise
Raise arm to side with thumb up (like holding a full can). Safer variation of empty can raise.
Hanging Pull-Up With Trapeze on the Pilates Cadillac
You stand on a Pilates cadillac facing the trapeze and grip the side rails. You pull both knees into your chest, send the legs straight out to the top of the trapeze, and press into it as part of a hanging pull-up series.
Inverted Row
Row your body up to a bar while lying under it. Like a reverse push-up.
Isometric Dorsiflexion (Pull Up)
Pull toes up against resistance without movement. Activates tibialis anterior (shin muscle) for early strengthening.
Kettlebell Bent-Over Reverse Fly
You hold a kettlebell in each hand, bend your knees slightly, and hinge at the hips so your torso leans forward. You raise both arms out to the sides, then lower them.
Kneeling Reverse Fly With a Cable or Band
You kneel tall on a mat with a handle in each hand and your arms extended in front at shoulder height. You breathe out and pull your arms backward and downward in a wide arc to hip level with your palms turned up.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
Lat Pulldown
Pull a bar down to your chest to strengthen your lats and mid-back. Essential vertical pulling exercise.
Low Trap Raise
Lie face down and lift arms at 45 degrees below shoulders. Targets lower trapezius muscle.
Prone I Raise
Lie face down and lift arms straight overhead in an I shape. Activates lower trap muscles.
Prone I-Y-T-W Raises
Comprehensive upper back strengthening combining four arm positions. Excellent for postural support.
Prone T (Upper Back)
Lie face down and lift arms in a T position to strengthen mid-back muscles that support neck posture.
Prone T Raise
Lie face down and lift arms out to sides in a T shape. Strengthens middle back muscles.
Prone W Raise
Lie face down with arms in W shape and lift. Great for rotator cuff and lower traps.
Prone Y (Lower Trap)
Lie face down and lift arms in a Y position to target lower trapezius muscles. Important for shoulder blade control.
Prone Y Raise
Lie face down and lift your arms in a Y shape. Builds strength in your upper back and back of shoulders.
Prone Y Raise
Lie face down and lift your arms in a Y shape above your head. Targets lower trapezius and serratus for overhead reaching.
Push-Up Plus
Regular push-up with extra push at top to round upper back. Strengthens serratus muscle.
Push-Up Plus
Do a push-up and at the top, push your body away from the floor to protract your shoulder blades. Strengthens the serratus anterior.
Scapular Pull Ups
Hang from a bar with your arms fully straight. Pull your shoulder blades together and down without bending the elbows. Hold the top briefly, then lower back to the hang.
Seated Tall-Sit Timer
Simply sit with good posture for timed periods. The most practical posture endurance exercise for desk workers.
Seated Toe Flexion Pull-Down With a Hand-Held Spring Loop Toe Device
You sit with one foot on the floor and a hand-held spring toe device looped around your big toe. You pull the big toe down against the spring, then release.
Serratus Punch
Punch toward the ceiling while lying down. Strengthens the muscle that holds your shoulder blade flat.
Side Pull Up on the Pilates Wunda Chair
You step onto the pedal and press it down, step onto the chair, and pivot to face the side with your inside foot parallel on the pedal. You cross the outside leg in front without letting it touch and wrap your hands around the chair.
Standing Serratus Press with Resistance Band
You face away from a band anchored at shoulder height and hold its handle in one hand with the elbow bent. You press the hand forward and reach the shoulder blade around the ribs, then return. You repeat on the other side.
Straight Arm Pulldown
Pull cable down with straight arms. Isolates lats without bicep involvement.
Supine Shoulder Flexion with Neck Focus
Raise arms overhead while lying down, focusing on keeping neck neutral. Combines shoulder mobility with neck awareness.
Suspension-Strap Reverse Fly
You stand holding two suspension-strap handles and lean back with your arms extended in front. You sweep both arms out to the sides in a wide arc, then bring them back.
The Pull Up on the Wunda Chair
A standing pedal lift on a Pilates Wunda chair. You face the chair with hands on the back edge of the seat and stand on the spring pedal. You lift your heels, keep a round back, and lift and lower the pedal with control.
Wall Push-Up Plus
Push-up against wall with extra push at the end. Activates serratus muscle for shoulder health.
Wall Slide
Slide your arms up a wall to improve shoulder movement. Safe and gentle for sore shoulders.
Weighted Chin-Up, a Waist Strap Clipped to Both Low Pulleys
You hang from a chin-up bar with an underhand grip and a padded strap around your waist clipped to two low pulleys. You pull yourself up toward the bar, then lower with control.
Wide-Grip Pulldown Behind the Neck
Sit under the knee pad and grip the wide bar overhand, bringing your torso and head forward. Draw the bar down until it touches the back of your neck. Raise it slowly back to the start with your arms fully extended.
Wide-Grip Rear Pull-Up
Hang from a bar on a wide overhand grip with your torso and head brought forward. Pull your torso up by drawing your shoulders and upper arms down and back until the bar is near the back of your neck. Lower under control.