20 Best Shoulder Exercises To Sculpt Entire Upper Body & Help Improve Posture

SUMAN MAHAPATRA SEP 3, 2024

Upright Row

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Banded Pull-Aparts

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Halo

[{"selector":"#anim-e1154b50-3353-4ea6-b4ae-f951985bc332","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3275a0d4-6864-4b3f-8a3f-ae0567091ba9","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80e713f1-558e-4175-ad45-7bb71357e511","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-444769d2-c27d-4c3c-919c-fcb827e1278b","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8883a508-2ff6-4fae-9351-25205ba13965","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d72b8dbe-4632-46cb-a687-d95030743898","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc2da01d-8fc2-4262-a614-926fb4d27caf","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6332c54e-2183-44af-8e0c-e658a66fce87","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Reverse Snow Angel

[{"selector":"#anim-aa621386-0b57-4fb2-bbc0-62a126fbbc66","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58ecdbf6-b82a-4c4f-b835-91a583c7f09c","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-994e5570-eb4b-4062-8f38-acc61000ba59","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7f50435-bea8-4548-93bb-af84e57f402d","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9bdf933-f2f8-48f7-a675-28887ab95c98","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f536e1d2-eb75-4911-9806-b407d7dbc64d","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 92.30492%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-48814a88-e857-4787-ac28-893e076469ba","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-202a9f4f-5958-445e-a9bf-cd064b61daf9","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 12 to 15 reps Source: www.womenshealthmag.com

Inverted Pushup

[{"selector":"#anim-318414a0-361e-416d-98ad-756b9c7d7286","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36fb3509-f68c-4f29-9934-b2dc1c294dc7","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6ab02ea-718a-47c1-b482-34e3a69dd7a1","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01e91964-50b2-4f54-a2bb-86926b668ebe","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70425cf6-e0a3-48f4-834f-b7ec773c242d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a35d05a8-1783-4045-8d0d-f59cfad0a48e","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fbe29245-c552-41c9-ae37-6f81986cd2a0","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c081590a-d85a-4401-9658-105f0716d85f","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Shoulder Complex

[{"selector":"#anim-72698d3d-104b-431e-a1c5-bab92990b07f","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-42fe40e7-080f-4d48-9570-0aec727b8951","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a4ed66a-a0ee-4b5e-9d76-bca7c07d2bd9","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2490e5f8-1708-4b61-a286-7ea4adafccbc","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0a31346-5b00-4a71-908d-21630cb4fed2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb8752bf-22c5-49fa-9f1b-7ab1d953fba6","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2199f632-01fe-4d34-8330-c06ab1e111cc","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66a6e981-a59a-475b-80e3-adabc54b4136","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Tabletop Lift

[{"selector":"#anim-22a97b31-7821-4b47-9c1d-b8e693e20e84","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40c0e960-27f0-46a9-86e7-5d8114e6f559","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f6a343d-e890-4fe4-a333-cde0962e0950","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c86ee304-1c57-45db-aa90-5da82a0f9804","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7f2d6d9-21c4-447c-a013-042d0a833484","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2fa338a-4229-498a-83d3-160cdce59687","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3cd8af56-56d1-49c8-9774-5e030379a990","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa180378-5e3e-47af-bf21-996c40fb2bdf","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Kettlebell Squat To Overhead Pre

[{"selector":"#anim-c1f32792-2728-406e-9f47-9bc15fc1cb2f","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f316b126-27e1-4533-837b-f835dd0454b6","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec744380-8b65-4abd-8422-b6d50cf9c12f","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2dc6503-f584-4682-b4ba-74eec5ae11a0","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27c2afe1-e06f-4c65-b29f-d536c6b933fe","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-589e41c1-a1aa-4f55-ae14-f685a98f3d01","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e51dc541-6004-4a1b-8332-40c5b756ed9e","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b98e3a74-b20e-4482-b8af-205f281d300c","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Front Raise

[{"selector":"#anim-6d4ac641-5bfb-48f2-83d8-61373daf2943","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75dabce3-60a8-4a95-91d6-ee50b9470c42","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a87cb4af-9ac0-4af1-a76d-e5d779db2cc2","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7565e18-a365-4c15-be43-444ad9fc9adc","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2db09f37-ab93-4bb1-ba54-7ef5ddf811fe","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adcd09a0-4f62-478d-8392-8c2a3d5feeeb","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-48203509-52c5-446e-a5cf-a501c207783d","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59d1d2ed-1bf3-4824-91f5-9426337a7ff5","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 12 reps Source: www.womenshealthmag.com

Plank Pushup With Shoulder Retraction

[{"selector":"#anim-8fd39fc5-a8b4-45d9-a80c-ee229ac1d3c0","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2f07ac27-2eb8-40bd-beee-ca21e23e6b09","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a6132ff3-f424-45a0-abe0-07aff1461b13","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9c314d73-7562-46a0-b68d-2e074a25da67","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-537b2aa3-7773-406a-ab19-5110c53db124","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92585bcf-fd32-46be-94d3-ff987b85e1e7","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3ecf4382-582f-48c3-982b-0f5e116e6876","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3f82b3b-dc1f-449d-8895-7059b40e6fde","keyframes":{"transform":["translate3d(116.08833%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Lateral Raise

[{"selector":"#anim-1a10fc0e-7bdf-47c9-b78d-ec8f10f55255","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-881cd6d9-06d7-4d66-8af9-e9acefd0bdf9","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-361c31a1-2eba-4596-ba11-6eb2c6470877","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7633ca8-c548-4a8f-9f4a-7dbb6fd256a3","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-889752d3-bc29-4c8b-a3f0-da5f7fd814f2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb209e11-6be2-4c90-9a0b-1fae821c8e8a","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1df674c6-6ae0-434a-b089-50a6503d4ea1","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2edd302d-bcc5-4b13-b682-e05f3227bbb7","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 12 reps Source: www.womenshealthmag.com

Bent-Over Rear Delt Fly

[{"selector":"#anim-d9b86f6f-987b-48dd-b6f7-bdb71cb76f41","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6380d1d-a924-4984-bed6-74d18a46c0a0","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2571dc0d-1cc7-4ece-a1c9-b6ae2647c50c","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04565d27-ebc0-486e-8ebe-76b0e0a743e0","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35440964-1bb2-4aff-a38e-d7c43d746a75","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3d157bd8-1975-4313-ac61-e8be4a23c480","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-190623dc-adde-4afb-8a03-e52ab3ef0eea","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96f3926e-126d-4654-86a6-553d2b1251c3","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 12 reps Source: www.womenshealthmag.com

Half Turkish Get-Up

[{"selector":"#anim-ad725458-3542-4c62-952e-f580f2582241","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b81a903-19ed-4985-bbc0-ba11a2017f1e","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21eec445-9e06-47f8-ac1e-af3c5ff02045","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b523f30b-e7f6-4b63-9529-c7287252571d","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62e0b504-0b58-4b45-8ecf-e4530d608a34","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90418810-3cf5-4899-8c50-ac767e89db4c","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-311dd5bd-eaf2-4bd7-9522-8ba60ad0c072","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5ba5bb76-f0d5-4352-b5d9-dc9c50a23d3d","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Lying T-Lift

[{"selector":"#anim-ff1edd83-2fe0-40a0-9c4c-b052aa96289c","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89e3355f-8e1e-4c03-8873-92d579789625","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9fdd2d2a-3413-42a7-9017-a46d62e3d8ca","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ebf3dd5-c480-4558-8e50-afdc007c4e7b","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-059c9d40-1e65-4e7b-8bfb-0291d1ee4fc6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed44c632-7935-423b-950f-93f0a1d9a2f0","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4cd2536-bd5c-4ecc-a76a-8b18c1987ffb","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86d2579d-f858-4469-9261-c481860e5dbf","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 15 reps Source: www.womenshealthmag.com

Serratus Punch

[{"selector":"#anim-32d96ecb-15ed-4180-8c0d-082473523f0e","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0109106f-6558-4791-8f97-b4d75ccc9da5","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1fb85e8-5a9b-4908-80ec-03d35e51a50f","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e57a3151-b729-4342-91d7-4c79c40391f8","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de3c3426-a521-461d-ac27-994a98dddcd0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-556a1f76-8a8f-4051-a821-efe9cb936868","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4862c2e9-ac4b-419b-8782-3ad6faf18880","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6e46bf4-31cd-4828-957e-a600af2d28d4","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 15 reps Source: www.womenshealthmag.com

Plank Shoulder Tap

[{"selector":"#anim-9d192a4f-c8ae-42c8-87d4-4d20561f2542","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-858000cf-2ae3-4472-a5a9-973dbb8cd888","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46092e1a-a72b-4ef4-b044-4e9e5b4a1dda","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01e426ed-9eef-48dc-a4bb-b8352f1be08f","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f9d905a-e588-4c5d-b36b-8b18022cd410","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f53741cb-bcf4-4e1d-ba3a-6202c5c41196","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a14c38ce-68be-4ba4-b891-b93bf3597973","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93d6be5a-a6c5-4e3d-ac97-d1fc75707d19","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 15 reps Source: www.womenshealthmag.com

Single-Arm Overhead Pre

[{"selector":"#anim-82af5641-065f-4a32-9df4-b54fd9179aea","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b254e7b8-5fb9-4e9e-a635-f7898eeae770","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d7f5d842-b687-44e0-9351-cdfffc31d0d4","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0c46f7b-156b-4569-9f2d-0b81de6c80a5","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2bbd223d-9d12-4844-b084-3406e3b084b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2bba4c7-798f-44fa-ba71-7dea69c7ffd0","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9181be8b-bbef-4c83-9ef0-a7257e99485f","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92a57c2a-da76-4fee-a377-6e8c5d8dc944","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 15 reps Source: www.womenshealthmag.com

Banded Shoulder Pre

[{"selector":"#anim-e6b7fc67-8e91-42cb-b9e0-0efb7d0cdbe9","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d010d76-d829-4009-bbfc-7be78e1df7b8","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2be834e3-b2bb-47da-9753-5db048fda455","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-075a7b0f-22d1-49f4-bc04-d75dba6a7884","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84b0c933-a67b-4987-863a-f94fc5b82d55","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba99f2df-425f-45eb-95d1-dfb4dc0b3658","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5570891-4ed6-46e5-af85-d5b066751b57","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac034700-dbc8-4234-93a4-a3c35ca054e0","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Bear Plank Shoulder Tap

[{"selector":"#anim-463d8b61-cb1e-45d0-95eb-3713dc07e0ea","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3e6eee2-d0cf-435b-ab47-982f3234a066","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4e14e3f-866a-4af9-aee3-03a46094ccae","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e602501e-1f2e-4bb6-b288-a332032a6b41","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0608aed-f550-40d9-8ecb-ce732dec027b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-185810cc-aa08-435c-84f9-fed9faa459ce","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e457db8-0992-4454-bebc-5c5b152e0fa7","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-955bc3a7-7b7f-4f75-a0f1-0092b5193c4f","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 10 reps Source: www.womenshealthmag.com

Seated Overhead Pre

[{"selector":"#anim-5e09795c-e622-43fa-a48c-9f37ea7b2e30","keyframes":{"opacity":[0,1]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9e83934f-0ff4-4d9e-9135-14f22346bdb6","keyframes":{"transform":["translate3d(-1444.82847%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0cbdcf57-62a4-41a5-9f4a-026f772953f0","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06269551-13e9-446b-9778-e0f901d9047f","keyframes":{"transform":["translate3d(116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b72e53c-da5d-40f1-a28b-5678368576a4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26a5f98f-0f87-4e45-91b4-10e3d9d121ac","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 112.66771%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bd20149-6a0b-4208-bc00-05aaef663ba6","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-487c6d28-36f1-426a-9eca-4ce3ae86787f","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ▶ Complete 15 reps Source: www.womenshealthmag.com

15 Best Upper-Body Stretches For Sweet Release