Five drills from the library need no bar:three with a wall or the floor, two with a resistance band. Each links to its full instructions and to the practice page.
This is for adults who want shoulder drills at home and have no pull-up bar. It is a list of existing drill options, not a routine: there is no order to do them in and no plan here. If a physiotherapist or doctor has given you a plan, follow theirs. These drills do not diagnose, prevent or cure an injury.
Do not start, or stop, if any of these apply to you:
These are general reasons to have a shoulder examined. They are not a complete list.
Nothing to buy: a clear wall, or a stretch of floor.
Forearms on a wall, slide them up as far as is comfortable while keeping the shoulders down.
You need: A clear wall to stand facing. The harder version adds a light band round the wrists; the drill itself needs none.
Starting dose: 3 × 8–10
Easier: Stop at the height where it is still comfortable.
Film a set and the camera counts the reps.
In a push-up position with straight arms, let the chest sink between the shoulder blades, then push the floor away.
You need: Floor space for a push-up position, or a wall to lean against — the wall is also the easier version.
Starting dose: 3 × 10–12
Easier: Against a wall, or on the knees.
The camera cannot count this one: film it to keep the movement as proof and type in the count, or just type it in.
Lying face down, thumbs up, lift straight arms in a Y shape.
You need: Somewhere to lie face down: the floor, or a bench if you have one, and a towel to rest your forehead on.
Starting dose: 3 × 8–12 — Two-second hold at the top.
Easier: Arms in a T (out to the sides) rather than a Y.
The camera cannot count this one: film it to keep the movement as proof and type in the count, or just type it in.
A light resistance band. One of them also needs somewhere to tie it.
Hold a light band at shoulder height with straight arms and pull it apart to your chest.
You need: A light band, held in both hands. Nothing to tie it to.
Starting dose: 3 × 12–15
Easier: A lighter band, or hands further apart on the band.
Film a set and the camera counts the reps.
Elbow tucked at your side, turn the forearm out against a light band.
You need: A light band tied to something fixed at elbow height, such as a door handle or a post; a rolled towel between elbow and ribs helps. With no band, the easier version is the same movement lying on your side, with no weight.
Starting dose: 3 × 12–15 — Each side.
Easier: No band: lie on your side and do the same movement with no weight.
The camera cannot count this one: film it to keep the movement as proof and type in the count, or just type it in.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
Shoulder: kipping works, strict pull-ups do not is built around hanging from a bar. Its bar drills — relaxed hang, active hang, scapular pull-up, top hold, lowering from the top, band-assisted pull-up, strict pull-up — and every phase's filmed exit test are done on one. Doing the drills on this page does not pass a phase test or move you on to the next phase.
Never logged a set before? Try your first set walks through one, using the wall slide from this page as the example.
Practice is free and needs no account. The video stays on your device; an account only keeps your logs on every device.