Bodyweight · Shoulder

24 bodyweight shoulder exercises

Movements in Handler's library that train the shoulders as a primary muscle and use bodyweight. Sorted by difficulty; 12 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.

Library data updated September 10, 2026Handler exercise library

Exercises: 24
With video demo: 24
Bodyweight: 24
Timed holds/intervals: 16

Shoulder exercises with other equipment

Bodyweight exercises for other muscles

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Beginner (12)

Intermediate (6)

Advanced (6)

Questions about this list

How many bodyweight shoulder exercises are there?

24 exercises in Handler's library train the shoulders as a primary muscle using bodyweight only. 12 of them are tagged beginner.

Can I train the shoulders with just bodyweight?

Yes. The list above covers 24 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.

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