Shoulder
Serratus Anterior exercises
Scapular protraction and upward rotation.
106
Exercises
15
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
360 Breathing (Hands on Ribs)
Learn to expand your ribs in all directions like an umbrella. This is the foundation of thoracic mobility and posture.
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.
Ab Wheel Knee Tucks
Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.
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.
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.
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.
Arnold Press
Press with rotation - start palms facing you, rotate as you press. Hits all three shoulder heads.
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 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.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Bear Hold
Hold a position on hands and toes with knees slightly off ground. Challenges shoulder stability.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
Bird Dog (Contralateral Chain Training)
Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
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.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Bulgarian Bag Front-Rack Military Press
You stand with feet shoulder-width apart, holding a crescent-shaped Bulgarian bag at the front of your shoulders. You press the bag straight overhead, then lower it back.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Face Pull
Pull cable rope toward face with elbows high. Great for rear shoulders and rotator cuff.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Shoulder Press
You stand between two cable towers holding one handle in each hand at shoulder height, palms facing forward. You press both handles straight overhead, then lower them back to your shoulders.
Cat-Cow with Shoulder Focus
Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
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.
Close Grip Push-Up
Push-up with hands close together to emphasize triceps. Good functional elbow exercise with bodyweight.
Control Push Ups Back on the Pilates Reformer
You stand facing the footbar of a Pilates reformer with one or two heavy springs on. Your hands are on the shoulder blocks and the balls of your feet are on the footbar. You press the carriage out and in from your upper back without rounding your shoulders or dipping your hips.
Copenhagen Plank (Short Lever)
Side plank variation with adductor emphasis using elevated leg position. Short lever version for beginners.
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.
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.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Double Kettlebell Push Press
You stand with two kettlebells resting at your shoulders. You bend your knees slightly, then drive up through your legs and press both kettlebells overhead. You lower them back to your shoulders.
Front Plank (Forearm Plank)
Hold a straight-body position on your forearms. Builds overall core endurance to support and protect your lower back.
Front Plank with Shoulder Taps
Add anti-rotation challenge to your plank by tapping alternate shoulders. Builds rotational stability for the spine.
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.
Full Push-Up
Standard push-up from toes. Fundamental exercise for upper body pushing strength and elbow stability.
Hand-Release Push-Up
A bodyweight push-up on the floor. At the bottom, lift both hands briefly off the floor, put them back under the shoulders, and push up to the top.
Incline Push-Up
Push-up with hands on raised surface like bench or counter. Easier than floor push-up.
Incline Push-Up Depth Jump
Place the feet on a box and the hands on the floor between two steps. Lower, then push off the floor so the hands land on the steps, and repeat back down.
Kettlebell Arnold Press
You stand with a kettlebell at your right shoulder, elbow bent and palm facing in. You press the kettlebell up while your wrist rotates. Then you finish with your arm straight overhead.
Kettlebell Bear Crawl Drag
Take a crawling position with your knees hovering off the floor and a kettlebell under your body. Grip the handle with one hand and bear crawl forward, dragging the kettlebell along the floor. Switch hands and continue.
Knee Push-Up
Push-up from knees instead of toes. Good stepping stone to full push-ups.
Landmine Press
Press a barbell anchored in a corner. The angle is easier on shoulders than straight overhead.
Landmine Shoulder-to-Shoulder Press
Hold an anchored landmine bar with both hands at one shoulder. Press up through the centre, lower to the other shoulder, and keep alternating.
Medicine Ball Overhead Press
You stand with your feet shoulder-width apart and knees slightly bent, holding a medicine ball at chest level with both hands. You press the ball overhead, then lower it back to your chest.
Medicine Ball Push-Up With Both Hands on the Ball
You hold a plank with both palms on the sides of a medicine ball and your shoulders directly over it. You slowly lower your body toward the ball with your torso rigid until your chest nears it, then press back up.
Overhead Press - Standing
Press weight overhead while standing. Requires good core stability to protect the lower back during the movement.
Parallette Archer Push-Up
Start in a straight-arm push-up between two wide parallettes. Sink toward one side so that arm bends while the other stays straight, then press back to centre.
Pike Push-Up
Push-up with hips high in the air. More shoulder focus than regular push-up.
Pike-to-Cobra Push-Up
From a push-up position, lift the hips into an inverted V. Swoop the upper body down and forward under the hands, then rise into a cobra with the arms extended.
Plank (Full)
Standard forearm plank for core endurance. Essential exercise for anti-extension core stability.
Plank (Modified - Knees)
Modified front plank from knees for core endurance. Builds foundational core strength before progressing to full plank.
Plank Up-Down
Start in a straight-arm plank. Lower one forearm to the floor, then the other, then press back up one arm at a time, changing the leading arm each time. You may feel your stomach, shoulders, arms and buttocks working.
Plank on Fists
Hold plank position on fists to keep wrists neutral. Good option for those who can't tolerate wrist extension.
Plank on Hands
Hold high plank position with straight arms. Builds elbow stability and core strength simultaneously.
Plyometric Push-Up
Push-up with explosive push-off phase. Hands may leave ground. Advanced exercise for power development.
Prone Press-Ups (McKenzie Press-Up)
Press your upper body up while keeping hips on the floor. This extension exercise is a cornerstone of disc-related back pain treatment.
Push Press Behind the Neck
Rest a barbell on the back of the shoulders. Dip the knees slightly, then drive through the heels to launch the bar straight up overhead.
Push Up Top on the Pilates Wunda Chair
You stand between the pedal and the chair edge with one hand on the chair top and one on the pedal, and walk your feet back into a plank. You lean forward as your pedal-side arm bends and lowers you into a push-up.
Push-Up Handles Support Hold
Hold top push-up position using handles to keep wrists neutral. Builds strength while protecting wrists.