Top Shoulder Exercises to Help Athletes Build Strength and Prevent Injury

Shoulder exercises are essential for Crossfitters! Many gym rats have strong front deltoids from all the Bench Pressing over the years. Although the Bench Press is a great exercise for overall front shoulder strength, it may at some point pull your upper body forwards if the body is not developed in balance, and any asymmetries are not addressed. This article includes a variety of isolation, isometric, carries and unilateral exercises for you to add into your training.


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.

Crossfit shoulder exercisesSource: RX'd Photography
Strong shoulders – essential for Crossfitters

Use the following exercises to build stronger and more resistant shoulders.

1. Carry and Press Complex

3 rounds

  • 5 kb presses
  • 1 up, 1 in front rack. Walk 50 yards.
  • 5 kb presses
  • 1 up, 1 in front rack. Walk 50 yards.

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