5 shoulder isometric exercises for strong, steady movement
Gently boost shoulder strength, stability, and confidence with these shoulder isometric exercises recommended by Hinge Health physical therapists.
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When you want your shoulder to feel strong and steady — whether you’re reaching overhead, carrying groceries, or swinging a racket — it helps when the muscles around your shoulder are strong and work well together.
Your shoulder is resilient, but sometimes, joint stiffness or a muscle strain can lead to shoulder pain. Isometric exercises can be a helpful way to maintain and build shoulder strength — especially when you feel like you can’t move your shoulder through its full range of motion.
Shoulder isometric exercises involve strengthening your shoulder muscles without actually moving your shoulder joint. “These movements, which involve pushing against an immovable object like a wall, encourage your shoulder muscles to work better together,” says Justin DePermentier, PT, DPT, a physical therapist at Hinge Health. “This can make your shoulder feel steadier and more supported during everyday activities.”
Read on to explore isometric exercises that can help you build shoulder strength and stability, as recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Justin DePermentier, PT, DPT
Dr. DePermentier is a Hinge Health physical therapist with a decade of experience in orthopedics and sports medicine rehabilitation.
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
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5 shoulder isometric exercises
If you feel discomfort in your shoulder when you lift objects, reach overhead, or work in the garden, it can feel counterintuitive to do targeted shoulder exercises. You may wonder whether resting or avoiding some of these activities would help your body heal.
At Hinge Health, physical therapists say that movement is medicine. This means that movement, especially the type and amount that feels manageable for you, can often be helpful for irritated tendons and muscles in and around your shoulder joint. But you may need to adjust how you do certain movements until your shoulder feels better.
Isometric shoulder exercises allow your muscles to work without having to physically move your shoulder joint. These simple and gentle exercises promote strength and stability in the shoulder — especially your rotator cuff muscles. These physical therapist-recommended exercises are a great place to start for improving coordination and prepping your shoulder and upper body for more dynamic activities.
1. Shoulder abduction isometric
Want expert care? Check if you're covered for our free program →This movement helps the muscles on the side of your shoulder get stronger, which is important for reaching your arm out to the side — like when you lift something off a counter or carry a bag. “It’s a gentle way to build stability and control in your shoulder, making daily arm movements smoother and more comfortable,” says Dr. DePermentier.
How to do it:
Stand next to a wall, with your arm relaxed at your side. Bend your elbow to 90 degrees so your elbow is a few inches from the wall.
Hold a folded towel between your elbow and the wall. Push your elbow into the wall to pinch the towel.
Focus on pushing the towel as hard as is comfortable in a pain free way, hold for five seconds, and then relax your elbow back to your side.
Repeat on the other side. Do this for a total of 10 reps to start.
2. Shoulder external rotation isometric
Want expert care? Check if you're covered for our free program →“This exercise strengthens the muscles that help you turn your arm outward, which is key for movements like reaching behind your head or getting into position to throw a ball,” says Dr. DePermentier. Building strength here can make these everyday movements feel more steady and comfortable, especially if you’re getting back to activity after a shoulder injury.
How to do it:
Start by standing next to a wall with your elbow at your side and bent to 90 degrees. The back of your wrist and hand are a few inches from the wall.
Hold a folded towel between the back of your hand and wrist and the wall. And then push the back of your hand and wrist into the wall to pinch the towel.
Focus on pushing as hard as you comfortably can while you hold this position for five seconds.
Relax your hand and wrist back to the starting position.
Repeat on the other side. Perform for a total of 10 reps.
3. Shoulder flexion isometric
Want expert care? Check if you're covered for our free program →This exercise targets the muscles you use to lift your arm forward and overhead, which you need whenever you reach for a cabinet, get dressed, or unpack groceries. “Practicing this movement supports the strength you need for a wide range of daily activities,” says Dr. DePermentier.
How to do it:
Face a wall with your elbow at your side and bent to 90 degrees. Your hand should make a fist with your thumb on the outside of the fist.
Keep your first a few inches from the wall.
Hold a folded towel between your fist and the wall.
Press your fists into the wall to pinch the towel.
Focus on pushing as hard as is comfortable, hold for five seconds.
Relax your hand back to the starting position.
Repeat on the other side, for a total of 10 reps.
4. Shoulder internal rotation isometric
Want expert care? Check if you're covered for our free program →“This movement helps strengthen the muscles you use when reaching across your body or behind your back, such as when you fasten a bra, tuck in a shirt, or loop a belt,” says Dr. DePermentier. It’s a simple way to support shoulder strength for these everyday motions.
How to do it:
Start by standing at the corner edge of a wall with your arms relaxed at your sides.
Bend your elbow to 90 degrees, so that your hand and wrist are a few inches from the wall.
Hold a folded towel between the front of your hand and wrist and the wall. And then push your hand and wrist into the wall to pinch the towel.
Focus on pushing as hard as is comfortable while you hold this position for about five seconds.
Relax your hand and wrist back to the starting position.
Repeat on the other side for a total of 10 reps.
5. Side plank on wall
Want expert care? Check if you're covered for our free program →This move gently engages your shoulder, core, back, and hip muscles all at once. The wall-supported side plank is often more accessible than doing a side plank from the floor, so you can build strength and stability throughout your upper body and shoulder without putting too much strain on your joints.
How to do it:
Stand next to a wall and place your forearm on the wall at shoulder height.
Step your feet away from the wall while you place more weight onto your forearm.
Focus on squeezing your core muscles as you hold this position. You can hold this position as long as you feel comfortable.
Walk your feet back toward the wall to return to the starting position.
Repeat on the other side. Perform this three to five reps on each side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
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Personalizing your shoulder isometric exercises
Note: Some of these moves may feel challenging if you’re dealing with a shoulder pain flare. On the other hand, if you’re doing these moves proactively to prevent pain or improve shoulder mobility and strength, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of shoulder isometric exercises
Adding targeted isometric exercises to your routine is one of the most helpful ways to build shoulder strength and reduce discomfort, without having to move your arm much. Whether you’re managing shoulder pain from sports, household chores, work tasks, or simply want more confidence in your daily movements, these exercises can help your shoulder muscles become stronger and more coordinated, so you move with ease. Key benefits of doing these movements include:
Improve shoulder strength without painful movement. “Isometric exercises let you build muscle without having to move your shoulder joint through a range that might feel uncomfortable or stir up pain,” says Dr. DePermentier.
Easy to adjust intensity. Some days you may not feel comfortable holding one of the above movements for very long — and that’s okay. “You can vary how long you hold each exercise or how much effort you use, so the movement always matches your comfort and ability level,” says Dr. DePermentier.
Support muscle coordination. “These shoulder isometric exercises encourage your shoulder muscles to work together, which can make your movements feel steadier and more natural,” says Dr. DePermentier.
Enhance everyday movements. Isometrics are a great way to help your muscles “wake up” and get used to working again, making them a helpful first step before moving on to more advanced exercises or everyday activities that require reaching, lifting, or carrying, says Dr. DePermentier.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Myers, N. L., Toonstra, J. L., Smith, J. S., Padgett, C. A., & Uhl, T. L. (2015). SUSTAINED ISOMETRIC SHOULDER CONTRACTION ON MUSCULAR STRENGTH AND ENDURANCE: A RANDOMIZED CLINICAL TRIAL. International Journal of Sports Physical Therapy, 10(7), 1015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4675187/
Augusto, D. D., Scattone Silva, R., Medeiros Filho, J. F. de, Michener, L. A., & Sousa, C. de O. (2023). Rotator cuff isometric exercises in combination with scapular muscle strengthening and stretching in individuals with rotator cuff tendinopathy: A multiple-subject case report. Journal of Bodywork and Movement Therapies, 37. doi:10.1016/j.jbmt.2023.11.032
Griech, S. F., & Christos Karagiannopoulos. (2025). Accuracy of Two Methods in Estimating Target Muscle Force During Shoulder Submaximal Isometric Contractions. International Journal of Sports Physical Therapy, 20(1). doi:10.26603/001c.127141