24 Bodyweight Shoulder Exercises
Every Bodyweight Shoulder exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Plank Lateral Raise
It's a body weight workout that can target both the core and shoulders at the same time!
Advanced - 2
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateBarbells - 3
Hindu Push Up
It's a workout that can target the shoulders and triceps, and can target the abs, chest, and lower chest!
Advanced - 4
Air Lateral Raise
Lift your arms to the side
Beginner - 5
Arm Walking Push Up
It's a workout where you can do cardio and weight training at the same time!
Advanced - 6
Floor Inverted Shoulder Press
It's a body weight that can develop strong shoulder and chest muscles!
Advanced - 7
Pike Push Up
It's a shoulder strengthening workout that you can do at home. If you want to have wide shoulders, start right away!
AdvancedFlat Bench - 8
Around The World
Build shoulder mobility and control with circular movements
Advanced - 9
Backhand Raise
Do a backhand raise
Advanced - 10
Bodyweight Bent Over Lateral Raise
Do a bent-over lateral raise using your body weight.
Beginner
Ranked 11–24
- 11
Bodyweight Overhead Press
Do an overhead press using your body weight
Beginner - 12
Circle Arm
Rotate your shoulders in a circular motion
Beginner - 13
Elbow Touch and Press Up
Touch your elbows and do a press
Intermediate - 14
Front Scoops (Shoulder)
Scoop to the front
Beginner - 15
Handstand Push Up
This advanced move builds delts and upper body endurance by lifting heavy.
Advanced - 16
Lying Rear Lateral Raise
Do rear lateral raises lying face down
Beginner - 17
Shoulder Tap
Touch your shoulder
Intermediate - 18
Sled Pull
This exercise works your legs, back, and core together.
AdvancedSled - 19
Standing Around the World
Do around the worlds standing up
Beginner - 20
Standing Overhead Shoulder Stretch
Do a standing shoulder stretch
Advanced - 21
Standing Swimmer
Do the swimmer move standing up
Intermediate - 22
Underhand Circle Draw
Draw a circle with an underhand grip
Beginner - 23
Plate Front Rotation Raise
This front raise builds your front delts with a rotating motion.
AdvancedPlates - 24
Plate Overhead Press
Use a plate to work both your shoulders and core.
AdvancedPlates
