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Best shoulder exercises that you can do at your home

Shoulder workout at home

Shoulder Exercises

Strong, well-built shoulders not only give you a proper frame for building an attractive balanced body but also gives an impression of a strong confident person. I cannot emphasize more that how important a perfect pair of shoulder is to gain the body of your dream.

Down-sloped feeble shoulders are the symbol of aging and weakness. Even 8-pack abs can’t make you sexy if you have underdeveloped shoulders. This is a fact for the both genders.

Unfortunately, shoulders aren’t getting much attention when comes to bodybuilding. Many people gladly does hundreds of crunches, curls, squats… each day …while completely overlooking building shoulders!!!
Don’t do this mistake guys, I urge you! Take care of your shoulders too!

This article gives you a complete shoulder workout routine with detail steps for each workout. Videos are also added for each exercise for doing them right. All these shoulder workouts are my personal favorites, also very popular among man and women. I would rather say, these six workouts are enough for both gender, but boys can add some advanced level workout like standing barbel shrug if they want.
You can do those exercises at your home conveniently. These exercises will need few numbers of easy-to-found exercise tools.

Anyway, now before going into the shoulder workouts let’s have a look into the anatomy of human shoulders

Understand the anatomy of shoulder

 


Workout


Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.

1. Shoulder Cycles

It’s always a good idea to start your shoulder workout session with this exercise. It will warm-up your shoulder muscles in a fun way.

Steps:

  1. Stand in a comfortable place with your feet at least hip-width apart
  2. Choose lightweight dumbbells and start lifting them at the side of your body
  3. Raise your arms until they become parallel to the ground
  4. Make small circular movement with your arms to make 180-degrees angle for 10-12 times to complete one set
  5. Lower slowly your arms to the starting point and rest for 30 seconds

Sets: 3-4 sets will suffice


2. Seated Dumbbell Press

Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.

Seated Dumbbell Press, also known as the military dumbbell press, is the coolest and most effective shoulder exercise. This workout helps you to develop your all three deltoids (shoulder joint muscles) in such a way that no other isolated workouts can do.

Form:

  • Sit on a flat bench
  • Fix your feet on the ground with keeping your back straight

Steps:

Grab the dumbbells and lift them up to shoulders with facing your palms to forward (starting position)
Press up dumbbells until your arms become fully straighten, without looking at the elbows
Slowly return to starting position, and repeat.

Alternative: Overhead Dumbbell Press

Form:

  • Stand straight keeping your feet about hip shoulder width apart
  • Keep your butt and abs nice and tight

Steps:

  1. Bring the dumbbell up to your shoulders (this is your starting position)
  2. Push straight up over head
  3. Return to starting position and repeat

Sets: 3-4 sets


3. Front Dumbbell Raise

Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.
This is a great workout for shoulders. It helps you to strengthen and build your shoulders in a great way.

Form:

Stand in a comfortable position with feet shoulder width apart

Steps:

  1. Grab a dumbbell in each hand and keep the dumbbells in front of your body (starting position)
  2. Raise them slowly until they become in level with eyes or nose. Keep the arms straight and do not swing while
  3. lifting the dumbbells ((move with control and hold that position for 2 seconds)
  4. Return to your starting position.

Repeat these movements for 8 to 15 times to complete one set.

Sets: 3-4 sets


4. Bent-over Lateral Raise

Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.

This workout is very effective and so important to develop your shoulder. It helps you to isolate the posterior deltoids or the back of your shoulders. Follow the steps correctly to get the benefits:

Form:

  • Soft knees and hips back and bent-down to make a 30 degree angle with the floor (little above the parallel to the floor)
  • Keep your back straight, not hunched

Steps:

  1. Grab dumbbells and keep your both arms together hanging near to your leg joint (starting position)
  2. Lift the arms up and out to the side to make your shoulder-blade join together (hold that position for 2 seconds)
  3. Move with great control and don’t use the momentum of the weights to lift them
  4. Lift slowly and do not jerk while lifting

Repeat these movements for 8 to 15 times to complete one set.

Sets: 3-4 sets

Warning:

  • Don’t start lifting heavier weights in the beginning.
  • Careful with your lower back – always keep your back straight.

5. Bent-Over Dumbbell Rows

Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.

This compound free-weight workout that can help you to get strong shoulders and whole the upper-body muscles as well.

Form

  • Stand in straight and accommodative position with your feet hip-width apart
  • Push your hips backward when you hinge your torso backward
  • Keep your back straight, not hunched

Steps

  1. Grab dumbbells hanging in front of your crotch (this is your starting position)
  2. Lift the dumbbells up to the sides of your waist in a controlled manner with bending your elbows out to your sides
  3. Return slowly to the starting position

Repeat these movements for 8 to 15 times to complete one set.

Sets: 3-4 sets

Warning:

  • Don’t start lifting heavier weights in the beginning
  • Careful with your lower back – always keep your back straight

6. Leaning Dumbbell Lateral Rise

Equipment: A pair of dumbbells and a flat chair/bench/stool is all you need to do these exercises.

Finishing your shoulder session with this cool exercise is a good idea as this exercise focuses more on isolated muscles. Leaning dumbbell lateral rise puts more emphasize on your middle deltoids that gives you a round shape to your shoulders.

Form:

Grab something steady and sturdy with one hand to get the support for leaning to the opposite side. Keep your body straight and relaxed.

Steps

  1. Grab a dumbbell with your free hand and keep that hanging close to your torso (this is your starting position)
  2. Lift the dumbbells slowly up to your shoulder level
  3. Return to your starting position
  4. Keep your hand fully extended and straight

Repeat these steps for 8 to 15 times to complete one set

Sets: 3-4 sets

Remember: The most important point of this exercise is avoiding momentum with the weights. You have to be careful about that to get the most out of it.


Note:

  • Always keep your movement controlled, nice and slow.
  • Use weights with which you do minimum 8 and maximum 15 reps
  • If you can’t do 8 reps then decrease weight and if you can do 15 reps easily then increase weight to continue the progression
  • Complete 3 to 4 sets for each workout and incorporate this shoulder session into your workout routine at least
  • One day per week to get the perfect shoulders.

Warning:

It is very nice to have a great set of shoulders and regular workout is the only option to get that. However, shoulder joints are very prone to get injured easily. Wrong form during workout can be deleterious. Always stretches before starting your main exercises. Careful with the weights you are lifting especially if you are beginner. Start with light weights is a good idea.
Consult with your doctor if have any types of back/shoulder pain or any major health crisis.

Edmond Dante
 

Click Here to Leave a Comment Below 1 comments
Agness of Fit Travelling - May 21, 2017

I love a home workout, Edmond! Your exercises are simply awesome. I was looking for the proper shoulder exercises and I finally found them!

 

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