Shoulders exercises

Forearm plank

The plank is the most honest core exercise there is — hold still, brace hard, and let your whole midsection do…

Mountain climbers

Part core, part cardio — drive your knees in from a high plank and your heart rate climbs quick. Go at a pace…

Alternating plank reach

A forearm plank where you reach one arm out in front — the longer lever forces your core to fight harder to st…

Bear crawl

Crawl forward on hands and toes with your knees hovering — a full-body move that hammers your core and shoulde…

Cross-body mountain climbers

Mountain climbers with a twist — drive each knee toward the opposite elbow to work the sides of your core.

Fast mountain climbers

Mountain climbers at pace — a quick cardio burst that keeps your core braced while your legs drive.

Forearm plank jacks

A forearm plank while your feet jump in and out like a jumping jack — adds a cardio kick to your plank hold.

High plank shoulder taps

From a high plank, tap the opposite shoulder with each hand — an anti-rotation move that keeps your core hones…

Isometric bear crawl hold

Hold the bear crawl position — hands and toes down, knees hovering just off the floor. Simple to set up, bruta…

Plank climb

Climb from forearms up to hands and back down — a moving plank that works your core and shoulders together.

Plank walkout

Walk your hands out from standing into a plank and back — a full-body move that stretches and strengthens at o…

Push-up shoulder tap

A push-up followed by a shoulder tap — you press, then fight to stay stable as you lift a hand.

Side plank rotation

Hold a side plank and thread your top arm under and through — a rotation that works your obliques.

Bear crawl shoulder taps

Hold the bear crawl position and tap opposite shoulders — a stability move that makes your core work overtime.

Crab toe touch

From a crab position, kick one leg up and reach the opposite hand to your toe — a fun, full-body core move.

Forearm plank shoulder taps

An anti-rotation move — from a forearm plank, tap the opposite shoulder and place the forearm back down, fight…

Plank to push-up

Press from your forearms up to a full push-up position and back down — a moving plank that builds pressing str…

Up-down plank

Move from forearms to hands and back — a moving plank that builds core stability and shoulder strength.

Wall sit jab cross

Hold a wall sit and throw jab-cross punches — keeps the legs burning while adding a bit of upper body and card…

Press-up

The classic press-up — push your bodyweight away from the floor. Drop to your knees to start; that's the right…

Press-up pulse

A press-up held low with small pulses at the bottom — keeps your chest and arms under constant tension.

Slow tempo push-ups

A press-up lowered slowly over a few seconds — the extra time under tension makes every rep count double.

Pike push-ups

A push-up with your hips high in an upside-down V — shifts the work onto your shoulders. The closest thing to…

Tricep dips

Hands on a bench behind you, dip down and press back up — direct, no-kit work for the backs of your arms.

Slow tricep dips

Tricep dips lowered nice and slow — hands on a bench behind you, working the backs of your arms with control.

Tabletop hold

Lift your hips into a reverse tabletop and hold strong — opens the chest and works the backs of your arms and…

Reverse plank

A plank facing the ceiling — hold a straight line from heels to shoulders. Works the whole back of your body a…

Superman swimmers

Lift into a superman and flutter your arms and legs like you're swimming — great for the whole back of your bo…

YTW raises

Lying face down, raise your arms into a Y, then a T, then a W — a brilliant fix for posture and the small musc…

Bear crawl dumbbell pass

Hold a bear crawl and pass a dumbbell across under your body — a serious anti-rotation challenge for your core…

Side plank dumbbell hold

A side plank holding a dumbbell — extra load for the sides of your core.

Sit-up dumbbell press

A sit-up finishing with an overhead dumbbell press — core, shoulders and a bit of everything.

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell squat to front raise

A squat that raises the dumbbells out in front as you stand — legs and shoulders in one smooth move.

Around the world bicep curl

Curl the dumbbells out and around in a wide arc — hits the biceps from a different angle.

Seated dumbbell shoulder press

Press the dumbbells overhead from your shoulders — the main builder for strong, capable shoulders.

Seated Arnold press

A shoulder press that rotates from palms-in to palms-out as you push — hits the shoulders through a bigger ran…

Dumbbell wide-arm shoulder press

An overhead press with a wider elbow position — targets the shoulders with dumbbells.

Dumbbell lateral raise

Raise the dumbbells out to your sides — the move that builds width across your shoulders.

Straight side raise

A lateral raise with straight arms — lifts the dumbbells out to the sides for the tops of your shoulders.

Dumbbell front raise

Raise the dumbbells straight out in front — targets the front of your shoulders.

Single-arm front raise

A front raise one arm at a time — lets you focus on each shoulder and iron out any imbalance.

Lateral to front raise

A lateral raise out to the side, then round to the front — hits the whole shoulder in one flowing rep.

Around the worlds

Circle the dumbbells around from front to sides — a flowing shoulder move that builds control and endurance.

Overhead arm reach

Reach the dumbbells overhead and back — mobilises and strengthens the shoulders through a full range.

Shoulder external rotations

Rotate the dumbbells outward with your elbows tucked — strengthens the small rotator muscles that keep your sh…

Shoulder shrugs

Shrug the dumbbells straight up — builds the traps at the top of your back and shoulders.

Dumbbell high pulls

Pull the dumbbells up toward your chin with your elbows leading — builds the shoulders and upper back.

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

Chest press hold to side raise

Hold a chest press, then open the arms out to the sides and back — chest and shoulders in one move.

Dumbbell pullbacks

Hinge forward and pull the dumbbells back past your hips — works the back and rear shoulders.

Bent-over rear delt fly

Hinge forward and raise the dumbbells out to the sides — targets the often-neglected rear shoulders.

Renegade row

A row from a plank on the dumbbells — builds the back while your core fights to keep you steady.

Farmer's walk

Carry heavy dumbbells and walk tall — brilliant for grip, core and your whole body. Deceptively simple.

Dumbbell squat thrusters

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart…

Dumbbell pass hold

Hold a strong position and pass a dumbbell around your body — a steady challenge for your core and shoulders.

Kettlebell bird dog drag

A bird dog position dragging a kettlebell across underneath — a serious anti-rotation challenge for your core.

Kettlebell bottoms-up side plank

A side plank holding a kettlebell upside-down — the balance challenge fires up your core and shoulder like not…

Kettlebell farmer's walk

Carry a kettlebell in each hand and walk tall — brilliant for grip, core and your whole body.

Kettlebell waiter's walk

Press a kettlebell overhead and walk while holding it there — a real test of shoulder stability and core contr…

Kneeling kettlebell halo

Kneel and circle a kettlebell around your head — loosens the shoulders and works the core to keep you steady.

Kettlebell overhead reverse lunge

A reverse lunge with the kettlebell pressed overhead — a serious test of legs, shoulder stability and core con…

Kettlebell upright row

Pull a kettlebell straight up toward your chin with your elbows leading — builds the shoulders and upper back.

Kettlebell hinge to upright row

A hip hinge flowing into an upright row as you stand — hits the whole back of your body and your shoulders in…

Kettlebell half-kneeling press

Press a kettlebell overhead from a half-kneeling position — takes the legs out so your shoulder and core do th…

Kettlebell bottoms-up hold

Hold a kettlebell upside-down at your shoulder — the wobble forces your grip, shoulder and core to work hard t…

Kettlebell anti-rotation hold

Hold a kettlebell out from your chest and resist it pulling you round — a direct challenge for the deep core.