7 Kettlebell & Dumbbell Shoulder Exercises to Build Strength, Muscle & Power

Strong, healthy shoulders absolutely essential if you want to be a decent Crossfitter and think seriously about your long-term health and well-being.

Strong shoulders are essential for Crossfitters as they will allow you to:

  • Improve handstand push ups and all overhead lifts
  • Enhance your overhead stability for Olympic weightlifting
  • Get better at pull ups
  • Help stabilise heavier compound lifts
  • Make barbell cycling more efficient


Your shoulders are complex, multi directional joints, so make sure you warm up properly before you try any of these exercises. These mobility exercises are also useful to help you strengthen and protect your shoulders, ligaments and tendons.

Scapular Health: 4 Banded Mobility Exercises to Bulletproof Your Shoulders

You can add these exercises in as accessory exercises at the end of a session, or bring them together into more of a bodybuilding style workout. Both are effective ways to incorporate them into your training.

Half Kneeling DB Press with Band Row

โ€œ๐Ÿ“ The combination of push and pull into a single exercise is a great way to challenge your brains motor control and your mastery of different movement patterns.
๐Ÿ”ฅWe love these for scapular stability and shoulder strengthening. Pair this lift with a core move of your choice to get a great upper body workout.โ€

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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