A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A straight-arm push-up variation that trains shoulder blade control and upper back stability.

1. Start in a high plank with hands under shoulders and arms straight.
2. Let your chest sink slightly as your shoulder blades move together.
3. Push the floor away to spread your shoulder blades apart.
4. Keep your body in one straight line as you repeat.

A standing or seated press that trains your shoulders and triceps with dumbbells.

1. Hold dumbbells at shoulder height, palms facing forward or in.
2. Brace your core and keep your ribs down.
3. Press both dumbbells overhead until your arms are straight.
4. Lower the dumbbells with control back to your shoulders.

A shoulder raise with dumbbells that trains your side delts and upper shoulders.

1. Stand tall with a dumbbell in each hand at your sides.
2. Brace your core and keep a soft bend in your elbows.
3. Raise both arms out to the sides to shoulder height.
4. Lower the dumbbells with control to your sides.
5. Repeat for your reps.

A band pull to your face that trains your upper back, rear shoulders, and shoulder control.

1. Anchor the band at face height and hold one end in each hand.
2. Step back with arms straight and palms facing down or in.
3. Pull the band toward your face, leading with your elbows.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps with steady control.

A shoulder raise with dumbbells that trains the front of your shoulders and upper arms.

1. Stand tall with a dumbbell in each hand, arms in front of your thighs.
2. Brace your core and keep a slight bend in your elbows.
3. Raise both dumbbells forward to shoulder height.
4. Pause briefly, then lower them with control.
5. Repeat for your reps.

A bent-over dumbbell raise that trains your rear shoulders and upper back.

1. Stand with a dumbbell in each hand and soften your knees.
2. Hinge forward with a flat back and let your arms hang down.
3. Raise both arms out to the sides with a slight bend in your elbows.
4. Pause briefly at shoulder height, then lower with control.
5. Repeat for the set.

A shoulder shrug with dumbbells that trains your upper traps and grip.

1. Stand tall with a dumbbell in each hand at your sides.
2. Let your arms hang straight with palms facing in.
3. Lift your shoulders straight up toward your ears.
4. Pause briefly, then lower your shoulders with control.

A doorway chest stretch that opens your pecs and front shoulders.

1. Stand in a doorway and place one forearm on the frame.
2. Step one foot through and gently turn your body away.
3. Hold the stretch and breathe slowly.
4. Finish your reps, then switch sides.

A gentle neck stretch for one upper trapezius at a time. Hold it and breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Hold a chair with the hand on the side you will stretch.
3. Tilt your ear away from that shoulder until you feel a gentle stretch.
4. Add light pressure with your other hand, if needed.
5. Hold and breathe slowly, then switch sides.