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Shoulders exercises

301 exercises for shoulders, each with a demo video, clear steps and coaching tips.

90 90 Shoulder Rehab

Beginner · 3 sets × 10-12 each side

90 Degree Lateral Raise with Dumbbells

Beginner · 4 sets × 12-15 reps

90 Degree Lateral Raise with Water Bottles

Beginner · 4 sets × 12-15 reps

90 Degree Shoulder Stretch

Beginner · 30 seconds

90 Degree Sideways Shoulder Stretch Off Bench

Beginner · 30 seconds

Alternating Bent Over Lateral Raise

Intermediate · 3 sets × 12-15 each arm

Alternating Forward Lateral Dumbbell Raise

Intermediate · 3 sets × 10-12 each arm

Alternating Kneel with Kettlebell Press

Intermediate · 4 sets × 8-10 each side

Alternating Kneel with Overhead Kettlebell Hold

Intermediate · 4 sets × 20-40 seconds each side

Alternating Shoulder Press with One Bumper Plate

Intermediate · 5 sets × 20 reps

Arm Circles

Beginner · 3 sets × 10 each direction

Arm Circles Front to Side Shoulder Warm Up

Beginner · 3 sets × 15-20 each pattern

Arm Leg Raise off Plyo Box Easy

Beginner · 3 sets × 10-12 reps

Around the World with 2 Water Bottles

Intermediate · 3 sets × 8-10 each direction

Back Hyperextension w/ Arm Raise

Intermediate · 3 sets × 10-12 reps

Back on Wall Water Bottle Front Raise

Intermediate · 4 sets × 12-15 reps

Band ER

Beginner · 3 sets × 15-20 each side

Band Pull-Apart

Beginner · 3 sets × 15-20 reps

Banded External Rotation

Beginner · 3 sets × 15-20 each arm

Beginner Partial Skin the Cat with Olympic Rings

Intermediate · 3 sets × 5-8 reps

Behind the Back Arm Toner with Weight Plate

Beginner · 4 sets × 12-15 reps

Behind the Back Bodyweight Lateral Raise

Beginner · 3 sets × 10-12 reps

Behind the Back Lateral Pulley Raise

Intermediate · 4 sets × 12-15 reps

Below the Knees Behind the Head Bodyweight

Beginner · 3 sets × 10-12 reps

Below the Knees Behind the Head with Water Bottles

Intermediate · 3 sets × 10-12 reps

Bent Arm Lateral Raise on Situp Bench

Beginner · 3 sets × 10-12 reps

Bent Over 90 Degree Dumbbell Shoulder Rotation

Beginner · 4 sets × 12-15 reps

Bent Over Alternating Dumbbell Front Raise

Intermediate · 3 sets × 12-15 each arm

Bent Over Bent Arm Thumbs Up Reverse Fly

Beginner · 3 sets × 12-15 reps

Bent Over Dumbbell Front Raise

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Front Raise to High Pull

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Shoulder Raise

Intermediate · 3 sets × 12-15 reps

Bent Over Front Raise to Dead Lift

Intermediate · 5 sets × 10-12 reps

Bent Over Front Raise to Snow Angel

Intermediate · 4 sets × 10-12 reps

Bent Over Lateral Raise to Row

Intermediate · 5 sets × 10-12 reps

Bent Over Plate Front Raise Breast Lift

Intermediate · 4 sets × 10-12 reps

Bent Over Reverse Fly to Standing Dumbbell Lateral

Intermediate · 4 sets × 10-12 reps

Bent Over Single Arm Reverse Fly with Weight Plate

Intermediate · 4 sets × 12-15 each arm

Bent Over Single Arm Twisting Reverse Fly

Intermediate · 3 sets × 10-12 each side

Bent Over Single Dumbbell High Pull

Intermediate · 3 sets × 10-12 each arm

Bent Over Single Side Dumbbell High Pull

Intermediate · 3 sets × 10-12 each side

Bent Over Upright Row with Bar

Intermediate · 3 sets × 10-12 reps

Bent Over Water Bottle Front Raise

Intermediate · 4 sets × 12-15 reps

Bent Over Water Bottle Front Raise to Row

Intermediate · 4 sets × 10-12 reps

Bent Over Water Bottle Snow Angels

Intermediate · 3 sets × 10-12 reps

Bent Over Weight Plate Front Raise

Intermediate · 3 sets × 12-15 reps

Bird Dog Water Bottle Reverse Fly on Stool

Advanced · 3 sets × 8-10 each side

Bodyweight Elbows Out and in Press

Intermediate · 3 sets × 10-12 reps

Bodyweight Front Raise to Lateral Raise

Beginner · 3 sets × 10-12 reps

Bodyweight Rear Delt Hand in High Pull on Stool

Intermediate · 5 sets × 30 reps

Bodyweight Rear Delt High Pull on Stool

Intermediate · 3 sets × 10-12 reps

Bodyweight Supine Front and Side Raise on Ground

Intermediate · 4 sets × 30 reps

Cable ER

Beginner · 4 sets × 15-20 each side

Cable External Rotation

Intermediate · 3 sets × 12-15 each arm

Cable Lateral Raise

Beginner · 4 sets × 15 reps

Cable Lateral Raise Behind the Back

Beginner · 3 sets × 15 reps

Cross Body Shoulder Stretch

Beginner · 3 sets × 20-40 seconds

Double Dumbbell Lift and Press

Intermediate · 3 sets × 8-10 reps

Double Pulley Block and Punch

Intermediate · 4 sets × 12-15 each arm

Dumbbell Front Raise

Beginner · 3 sets × 10-12 reps

Dumbbell High Pull to Raise on Incline Bench

Intermediate · 3 sets × 10-12 reps

Dumbbell Jab Cross Shadow Box

Intermediate · 20 sets × 20-30 seconds

Dumbbell Lateral Raise

Beginner · 4 sets × 12-15 reps

Dumbbell Lateral Raise to Shoulder Press for Toning

Intermediate · 3 sets × 10-12 reps

Dumbbell Shoulder Press

Beginner · 3 sets × 8-12 reps

Dumbbell Shoulder Press to Overhead Tricep Extension

Intermediate · 3 sets × 8-12 reps

Empty Can Exercise

Intermediate · 3 sets × 10-15 reps

Empty-Can Raise

Intermediate · 3 sets × 12-15 reps

Explosive Push Press with Back Row Machine

Advanced · 5 sets × 6-8 reps

Fast Pace EZ Bar Shoulder Press Front and Back

Intermediate · 4 sets × 20 reps

Folding Arm Raise Warmup Stretch

Beginner · 30 seconds

Folding Straight Arm Warmup Stretch

Beginner · 30 seconds

From Back to Front Lateral Raise with Pulley

Intermediate · 4 sets × 12-15 reps

From Front and From Back Dumbbell Lateral Raise

Beginner · 4 sets × 10-12 reps

Front Delt and Chest Stretch

Beginner · 30 seconds

Front Raise to Lateral Raise Shoulder Warmup

Beginner · 3 sets × 10-12 each pattern

Front Shoulder Press with Double D Handle Pulley

Intermediate · 4 sets × 10-12 reps

Full Can

Intermediate · 3 sets × 12-15 reps

Full Can Exercise

Intermediate · 3 sets × 10-15 reps

Full-Can Raise

Intermediate · 3 sets × 12-15 reps

Hands Behind Back Chest Shoulder Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

Hands on Back Hips Chest and Shoulder Stretch

Beginner · 3 sets × 20-40 seconds

Handstand Pushups

Advanced · 5 sets × 5-8 reps

Handstand Pushups with Kick Hyrox

Advanced · 3 sets × 4-8 reps

Heel Sit with Dumbbell Shoulder Press

Intermediate · 4 sets × 20 reps

High Pull to Push Out with One Bumper Plate

Intermediate · 3 sets × 10-12 reps

Internal External Rotation Arm Warmup Stretch

Beginner · 30 seconds

Iso T Pose Water Bottle Hip Abduction

Intermediate · 3 sets × 15-20 reps

Kettlebell Press with Tricep Extension to Twist

Intermediate · 4 sets × 8-10 each side

Kneeling Bodyweight Front Raise

Beginner · 4 sets × 30 reps

Kneeling Bodyweight High Pull

Intermediate · 4 sets × 30 reps

Kneeling Suitcase Carry Outer Shoulder Press

Intermediate · 3 sets × 8-10 each side

Kneeling Suitcase Carry Shoulder Press

Intermediate · 3 sets × 8-10 each side

Kneeling Water Bottle Front Raise

Intermediate · 3 sets × 12-15 reps

Kneeling Water Bottle Rear Delt High Pull

Intermediate · 4 sets × 20 reps

Kneeling Water Bottle Shoulder Over and Under

Intermediate · 4 sets × 10-12 each direction

Lateral Arm Circles

Beginner · 2 sets × 15-20 seconds each direction

Lateral Arm Circles with Dumbbells

Beginner · 4 sets × 8 seconds each direction

Lateral Neck Flexion

Beginner · 3 sets × 10-12 each side

Lateral Raise with Dumbbells

Beginner · 4 sets × 12-15 reps

Lateral Raise with Water Bottles

Beginner · 4 sets × 12-15 reps

Laying Sideways Single Arm Rear Delt Reverse Fly

Intermediate · 3 sets × 30 each arm

Laying Sideways Single Arm Reverse Fly

Intermediate · 3 sets × 30 each arm

Leaning Against the Wall Single Arm Front Raise

Beginner · 3 sets × 10-12 each side

Leaning Against the Wall Single Arm High Pull

Beginner · 3 sets × 10-12 each side

Leaning Back with Olympic Rings

Intermediate · 3 sets × 20-40 seconds

Leaning Cable Lateral Raise

Beginner · 3 sets × 15 reps

Leaning Forward Water Bottle Lateral Raise

Beginner · 4 sets × 12-15 reps

Leaning on the Wall Single Arm Lateral Raise

Beginner · 3 sets × 10-12 each side

Leaning Plate Lateral Raise

Beginner · 3 sets × 12 reps

Lying Pulley Front Raise

Beginner · 3 sets × 12 reps

Medicine Ball Alternating Shoulder Press

Intermediate · 5 sets × 10-12 reps

Medicine Ball Over Head Toss

Intermediate · 5 sets × 8-10 reps

Medicine Ball Overhead Wall to Press

Intermediate · 4 sets × 8-10 reps

Metal Racket with Tennis Return

Beginner · 3 sets × 15 reps

Mild Incline Side External Rotation

Beginner · 3 sets × 12-15 each arm

Modified Dumbbell High Pull with Incline Bench

Intermediate · 4 sets × 10-12 reps

Modified Face Pull with Dumbbells on Incline Bench

Beginner · 4 sets × 12-15 reps

Modified High Pull with Pulley Rope on Incline Bench

Intermediate · 4 sets × 10-12 reps

Modified Pullback DB Reverse Fly

Intermediate · 4 sets × 12-15 reps

Modified Standing Dumbbell Lateral Raise

Beginner · 4 sets × 12-15 reps

Neck and Shoulder Rotation Warm Up

Beginner · 3 sets × 10-12 each direction

Neck Extension

Beginner · 3 sets × 12-15 reps

Neck Extension with Rotation

Beginner · 3 sets × 10-12 each side

Neck Extension with Weight

Intermediate · 4 sets × 12-15 reps

Neck Flexion

Beginner · 3 sets × 12-15 reps

Neck Full Extension with Rotation

Beginner · 3 sets × 8-10 each side

Neck Lateral Flexion

Beginner · 3 sets × 10-12 each side

On the Knee Water Bottle T Pose

Intermediate · 3 sets × 20-40 seconds

Overhead Crescent Kettlebell Press

Intermediate · 4 sets × 8-10 each side

Overhead Figure 8 with Pole Warm Up Stretch

Beginner · 3 sets × 8-10 each direction

Overhead Press with Band

Beginner · 3 sets × 10-12 reps

Overhead Reach Arm Up Stretch

Beginner · 3 sets × 10 seconds

Overhead Rotations with Pole Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Partial Shoulder Press with Resistance Band

Beginner · 4 sets × 15-20 reps

Pickleball Arm Swing Warm-up

Beginner · 1 sets × 20s

Pickleball Shoulder Rotation Warm-up

Beginner · 1 sets × 20s

Pike Push-Up

Beginner · 3 sets × 6-10 reps

Plate Raise

Beginner · 3 sets × 15 reps

Plate Raise Standing

Beginner · 3 sets × 15 reps

Pole Behind the Back Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

Pole Overhead Shoulder Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Prone Water Bottle Alternating Flys

Beginner · 4 sets × 10-12 each side

Prone Water Bottle Hand to Hand Pass

Beginner · 4 sets × 10-12 each side

Prone Y Raise Short

Beginner · 3 sets × 12-15 reps

Pulley Row with DB Clean and Press

Beginner · 5 sets × 8 each side

Pulley Short Bar Front Raise

Beginner · 3 sets × 15 reps

Pulley Short Bar High Pull

Beginner · 3 sets × 12 reps

Pulley Upright Row with Dumbbell Hold

Beginner · 4 sets × 12 each side

Push Press on Standing Calf Raise Machine

Advanced · 3 sets × 6-8 reps

Resistance Band Punch Feet Squared

Intermediate · 3 sets × 15-20 each arm

Reverse Arm Circles Warmup Stretch

Beginner · 3 sets × 10 seconds

Reverse Fly while Lying on Bench

Beginner · 3 sets × 12-15 reps

Reverse Fly with Olympic Rings

Intermediate · 3 sets × 10-12 reps

Rotating Dumbbell Overhead Press on Incline Bench

Intermediate · 3 sets × 10-12 reps

Rotating Overhead Arm Reach Warmup Stretch

Beginner · 30 seconds

Rotator Cuff External Rotation with Bars

Beginner · 3 sets × 12-15 each arm

Row to Shoulder Press Twist with Cable Rope

Beginner · 4 sets × 20 reps

Row to Shoulder Press with Cable Rope

Beginner · 4 sets × 20 reps

Row to Shoulder Press with One Bumper Plate

Intermediate · 5 sets × 10-12 reps

Scaption Raise

Intermediate · 4 sets × 20 reps

Scapular Push-Up

Beginner · 3 sets × 10-12 reps

Seated Alternating Water Bottle Cross Punch

Intermediate · 3 sets × 12-15 each arm

Seated Alternating Water Bottle Shoulder Press

Intermediate · 3 sets × 10-12 each arm

Seated Arnold Front and Side Press

Intermediate · 3 sets × 10-12 reps

Seated Bent Over Reverse Dumbbell Fly

Intermediate · 3 sets × 12-15 reps

Seated Bent Over Water Bottle Front Raise

Intermediate · 3 sets × 12-15 reps

Seated Bodyweight Front Raise

Beginner · 3 sets × 12-15 reps

Seated Bodyweight Lateral Raise

Beginner · 3 sets × 12-15 reps

Seated Bodyweight Reverse Fly to Lateral Raise

Beginner · 3 sets × 12-15 reps

Seated Dumbbell Goblet Shoulder Press

Intermediate · 3 sets × 8-12 reps

Seated Front Press with One Bumper Plate

Intermediate · 3 sets × 10-12 reps

Seated Front Raise with One Bumper Plate

Intermediate · 3 sets × 12-15 reps

Seated Front Water Bottle Shoulder Press

Intermediate · 3 sets × 10-12 reps

Seated High Pull with One Bumper Plate

Intermediate · 3 sets × 10-12 reps

Seated Leaning Shoulder Dumbbell External Rotation

Intermediate · 3 sets × 12-15 each arm

Seated Luggage alternating Shoulder Press

Beginner · 3 sets × 8-12 reps

Seated luggage deadlift to Shoulder Press

Beginner · 5 sets × 12 reps

Seated Luggage Shoulder Press

Beginner · 5 sets × 8-12 reps

Seated Modified Water Bottle Clean and Press

Intermediate · 3 sets × 8-10 reps

Seated on Stool Bent Over Water Bottle Reverse Fly

Intermediate · 3 sets × 12-15 reps

Seated Rotating Water Bottle Raises

Beginner · 4 sets × 10-12 reps

Seated Round the World with Weight Plate

Intermediate · 3 sets × 8-10 each direction

Seated Shoulder Press with Landmine

Intermediate · 3 sets × 8-12 reps

Seated Shoulder Press with Olympic Bar

Intermediate · 3 sets × 6-10 reps

Seated Single Arm Smith Machine Shoulder Press

Intermediate · 3 sets × 10-12 each arm

Seated Single Dumbbell Front Press

Intermediate · 5 sets × 10-12 each arm

Seated Smith Machine Shoulder Press

Intermediate · 3 sets × 8-12 reps

Seated Smith Machine Shoulder Press to Knee Tuck

Intermediate · 3 sets × 8-12 reps

Seated Water Bottle Lateral Raise

Intermediate · 3 sets × 12-15 reps

Seated Water Bottle Shoulder Press on Incline

Beginner · 4 sets × 10-12 reps

Shoulder Back and Forth Warmup with Pole

Beginner · 3 sets × 12-15 reps

Shoulder Press to Back Arch with Pole Warm Up Stretch

Beginner · 3 sets × 8-10 reps

Shoulder Press With Machine

Intermediate · 6 sets × 15 reps

Shoulder Press With Smith Machine

Intermediate · 6 sets × 15 reps

Shoulder Sculpt Up Forward Back Down Water Bottle

Beginner · 3 sets × 10 seconds

Shoulder Sculpt Warmup Up Forward Back Down with DB

Beginner · 3 sets × 10 seconds

Side Knee Plank Water Bottle Reverse Fly

Intermediate · 3 sets × 10-12 each side

Side Plank Single Arm Bodyweight Reverse Fly

Intermediate · 3 sets × 10-12 reps

Side Plank Single Arm Dumbbell Reverse Fly

Advanced · 3 sets × 10-12 reps

Side Plank Single Arm Water Bottle Reverse Fly

Intermediate · 3 sets × 10-12 reps

Side to Side Bent Over Dumbbell Front Raise

Intermediate · 3 sets × 12-15 reps

Side-Lying External Rotation

Intermediate · 5 sets × 12-15 each arm

Sidelying Abduction

Intermediate · 3 sets × 12-15 each arm

Single Arm Clean and Press with One Bumper Plate

Advanced · 3 sets × 8-10 each arm

Single Arm Plate High Pull

Beginner · 3 sets × 12 reps

Single Arm Pulley Clean and Press with DB

Beginner · 5 sets × 8 reps

Single Arm Shoulder Press with One Bumper Plate

Intermediate · 3 sets × 10-12 each arm

Single Arm Shoulder Press With Smith Machine

Intermediate · 5 sets × 3-5 reps

Single Arm Wall Leaning Water Bottle Reverse Fly

Intermediate · 4 sets × 15-20 each arm

Single Arm Water Bottle Lateral Raise

Beginner · 4 sets × 12-15 each side

Single Arm Water Bottle Lying Rear Delt Fly

Intermediate · 4 sets × 12-15 each arm

Single Arm Water Bottle Rear Delt Fly on Incline

Beginner · 4 sets × 12-15 each side

Single Arm Water Bottle Rear Delt Row

Beginner · 4 sets × 12-15 each side

Single Arm Water Bottle Reverse Fly on Ground

Intermediate · 5 sets × 12-15 each arm

Single Arm Water Bottle Stretch to Fly

Beginner · 4 sets × 10-12 each side

Single Arm Water Bottle Wall Leaning Reverse Fly

Intermediate · 4 sets × 15-20 each arm

Single Arm Weight High Pull

Intermediate · 3 sets × 10-12 each arm

Single Dumbbell Bent Over Overhead Raise

Intermediate · 3 sets × 10-12 each side

Single Dumbbell High Pull

Intermediate · 4 sets × 20 reps

Single Leg Side Raise

Advanced · 3 sets × 10-12 reps

Single Plate Breast Lift Shoulder Press

Intermediate · 4 sets × 10-12 reps

Sleeper Stretch

Beginner · 3 sets × 20-30 seconds each side

Slow Front Raise with a Plate

Intermediate · 3 sets × 10-12 reps

Smith Machine Shoulder Press

Intermediate · 3 sets × 10-12 reps

Standing Alternating Dumbbell Shoulder Press

Intermediate · 3 sets × 10-12 each arm

Standing Anime Pulley Punch

Beginner · 3 sets × 15 reps

Standing Arm Swing Shoulder Warmup Stretch

Beginner · 30 seconds

Standing Arnolds

Intermediate · 3 sets × 10-12 reps

Standing Back Stroke Swim Warmup Stretch

Beginner · 30 seconds

Standing Double Band Pull for Posture

Beginner · 3 sets × 12-15 reps

Standing Dumbbell Goblet Press

Intermediate · 5 sets × 10-15 reps

Standing Dumbbell Lateral Raise

Beginner · 3 sets × 10-12 reps

Standing Dumbbell Shoulder Press

Intermediate · 4 sets × 8-12 reps

Standing Lateral Raise with One Bumper Plate

Intermediate · 4 sets × 8-12 each side

Standing Leaning Reach with Olympic Rings

Intermediate · 3 sets × 8-12 each side

Standing Modified Arnolds

Intermediate · 3 sets × 10-12 reps

Standing Modified Single Dumbbell High Pull

Intermediate · 3 sets × 10-12 each arm

Standing No Weight Shoulder Press Stretch

Beginner · 30 seconds

Standing Overhead Arm Reach Warmup Stretch

Beginner · 30 seconds

Standing Rear Delt Static Stretch

Beginner · 30 seconds

Standing Rear Delt Warmup Stretch

Beginner · 30 seconds

Standing Rear Delt Warmup Stretch 2

Beginner · 30 seconds

Standing Reverse Arm Circles Warmup Stretch

Beginner · 30 seconds

Standing Reverse Arnold Warmup Stretch

Beginner · 30 seconds

Standing Single Arm Pulley Press

Intermediate · 4 sets × 10-12 each arm

Standing Single Dumbbell Clean and Press 1

Intermediate · 3 sets × 6-10 each arm

Standing Single Dumbbell Shoulder Press

Intermediate · 6 sets × 3-8 each arm

Standing Upright Reverse Fly with Resistance Band

Beginner · 3 sets × 12-15 reps

Standing Water Bottle Arnolds

Intermediate · 4 sets × 20 reps

Standing Water Bottle Lateral Raise

Beginner · 5 sets × 12-15 reps

Standing Water Bottle Rear Delt Rows

Beginner · 4 sets × 12-15 reps

Stationary Lunge Water Bottle Reverse Fly

Intermediate · 4 sets × 10-12 each side

Stir the Pot Shoulder Warm Up with Pole

Beginner · 3 sets × 10-12 each direction

Stomach on Bench Dumbbell Cross to Reverse Fly

Intermediate · 3 sets × 10-12 reps

Supine Curl to Front Raise with Rope Pulley

Intermediate · 5 sets × 10-12 reps

Supine Neck Flexion

Beginner · 3 sets × 12-15 reps

Supine Neck Flexion with Rotation

Beginner · 3 sets × 10-12 each side

Underhand Water Bottle Rear Delt Rows

Beginner · 4 sets × 12-15 reps

Underhand Water Bottle Shoulder Press on Stool

Intermediate · 3 sets × 10-12 reps

Volleyball Serve with Pulley

Beginner · 4 sets × 20 reps

Wall Leaning Bent Over Bodyweight Rotator Raise

Beginner · 3 sets × 10-12 reps

Wall Leaning Bodyweight Front Press

Beginner · 3 sets × 10-15 reps

Wall Leaning Bodyweight Posture Shoulder Press

Beginner · 3 sets × 10-12 reps

Wall Leaning Bodyweight Rear Delt High Pull

Beginner · 3 sets × 10-12 reps

Wall Sit Water Bottle Arnold Press

Intermediate · 5 sets × 10-12 reps

Wall Sit Water Bottle Clean and Press

Advanced · 4 sets × 15 reps

Wall Sit Water Bottle Clean and Press with Punch

Advanced · 3 sets × 20 each arm

Wall Sit Water Bottle Front Raise

Intermediate · 4 sets × 20 reps

Wall Sit Water Bottle Lateral Raise

Intermediate · 3 sets × 12-15 reps

Wall Sit Water Bottle Reverse Fly with a Hold

Intermediate · 4 sets × 10-12 with hold

Wall Sit Water Bottle Shoulder Press

Intermediate · 5 sets × 10-12 reps

Wall Sit Water Bottle Snow Angels

Intermediate · 4 sets × 10-12 reps

Wall Sit Water Bottle Y Raise

Intermediate · 4 sets × 15-20 reps

Wall Slide

Beginner · 3 sets × 10-12 reps

Water Bottle Alternating Lateral Raise

Intermediate · 4 sets × 20 each arm

Water Bottle Alternating Reverse Flies Over Incline

Beginner · 4 sets × 10-12 each side

Water Bottle Bent Arm Reverse Fly on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Curl to Push Press Off Stool

Intermediate · 3 sets × 10-12 reps

Water Bottle Front Press

Intermediate · 4 sets × 20 reps

Water Bottle Front Raise on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Front Raise Static on Situp Bench

Intermediate · 3 sets × 20-40 seconds

Water Bottle High Pulls Over Incline Bench

Intermediate · 4 sets × 10-12 reps

Water Bottle Incline Wall Slide

Beginner · 3 sets × 10-12 reps

Water Bottle Lateral Raise on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Lateral to Front Raise

Intermediate · 5 sets × 10-12 reps

Water Bottle Modified Medial and Front Delt Raise

Intermediate · 5 sets × 12 reps

Water Bottle Modified Superman Shoulder Press

Intermediate · 4 sets × 10-12 reps

Water Bottle Off Wall Incline Punch

Intermediate · 4 sets × 20 reps

Water Bottle Rear Delt Hand in High Pull on Stool

Intermediate · 4 sets × 30 reps

Water Bottle Rear Delt High Pull on Stool

Intermediate · 4 sets × 30 reps

Water Bottle Rear Delt Row on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Reverse Fly on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Shoulder Snow Angels on Incline Bench

Beginner · 4 sets × 10-12 reps

Water Bottle Snow Angels with Pause Over Incline

Intermediate · 4 sets × 10-12 reps

Weight Plate Incline Front Raise

Intermediate · 3 sets × 12-15 reps

Weighted Neck Flexion

Intermediate · 3 sets × 12-15 reps

Weighted Neck Lateral Flexion

Intermediate · 3 sets × 15-20 each side

When to Lean Your Arms

Beginner · 3 sets × 10 seconds

Wide Grip Front Raise with Pole Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Y Pose with Pole Against Wall Chest Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.