BEST SHOULDER EXERCISES TO DO AT HOME

The shoulder is one of the most flexible joints in the body that can rotate, raise, lower and move in any direction. Shoulder muscles help maintain posture, allow heavy lifting, and safeguard the unstable shoulder joint. Overuse can lead to aches, pains, and even injuries. So, know the best shoulder exercises to do at home to strengthen and define your shoulders without going to the gym or relying on a personal trainer.

It’s time to get started on your home workout routine with our shoulder workout chart.

Here are the best shoulder exercises for building muscle and shaping your shoulders. You can do them at home, but ensure you warm up before workouts.

Bodyweight Shoulder Exercises

Bodyweight shoulder exercises are among the most effective shoulder-strengthening exercises to build strength and improve shoulder and upper back flexibility.

You can do these exercises anywhere since they don’t require any equipment and are apt during travel or for a quick workout at home.

Here are some of the best bodyweight shoulder exercises:

1) Push-ups:

They are the best exercise for all body parts, including the shoulders. They help build muscle definition, making your shoulders more toned and defined; They increase strength, making it easier to lift heavy items or perform other tasks that require strong arms and chest. 

To do pushups, Get down on all fours, placing your hands slightly wider than your shoulders. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Perform 20 reps.

Once you’ve mastered these basic pushup variations, try doing one-handed ones or clapping while lowering yourself down into position!

2) Handstand Wall Walk and Holds:

Handstand wall walks and holds are an excellent way to strengthen your shoulders, wrists, and arms and improve balance.

To perform this exercise for shoulders at home,

Begin by standing under a wall. Place both hands on the floor about shoulder-width apart.

Slowly walk your feet up the wall until in a handstand position with your body facing the wall.

Walk along the wall by moving your feet and hands in sync to strengthen shoulders and arms and improve coordination and balance.

3) Pike Pushups and Hold:

Pike pushups are a great way to strengthen your core, arms, and shoulders. The pike position is a good starting point for beginners and can be modified as you get stronger.

To do a pike pushup, Start in the plank position with your hands on the floor and under your shoulders.

Contract your abs and raise your hips toward the ceiling until they form an inverted V-shape with your body

Bend your elbows and lower yourself until your chest nearly touches the floor. Pause at this point for two seconds before pushing yourself back up to starting position. Perform 8 controlled reps.

Dumbbell Shoulder Exercises

Shoulder workouts with dumbbells help strengthen arm and shoulder muscles and improve balance and coordination. They tone the upper body by working all three parts of the shoulder—the front, middle, and back—and help create a definition between muscles that can be difficult to achieve with cardio or weight training alone. Dumbbells allow you to work each muscle group separately, increasing focus on specific areas, which get results faster than other forms of exercise such as running or cycling.

Adding dumbbells to your workout routine will help improve balance by increasing the strength of key muscles in the hips and lower back.

1) Dumbbell Shoulder Press Exercise:

The dumbbell shoulder press is an excellent way to strengthen your shoulders (deltoids) and work out your triceps. It helps build muscle tone in the arm and shoulder, making them look stronger and more defined.

Here’s how to do it:

Sit down or stand with your feet shoulder-width apart and hold two dumbbells at shoulder height with palms facing forward.

Push the weights straight overhead until your arms are straight but not locked out.

Lower the weights back down until by your ears, then repeat for reps as desired.

2) Dumbbell Front Raise:

This exercise targets the anterior deltoid, one of three muscles that make up the shoulder complex and is also a warm-up for other shoulder exercises, like dumbbell lateral raise and dumbbell overhead press.

To perform this move correctly,

Place your feet at shoulder width, with palms facing inward and parallel to each other.

Hold a dumbbell in each hand to hang at arm’s length beside your sides with palms facing down.

Raise both arms straight out in front of you until parallel to the floor, keeping them as straight as possible throughout the movement (no hunching). Pause for a second at the top of the movement before lowering back down to starting position.

3) Dumbbell Side/Lateral Raise:

This exercise is great for building your medial deltoids- muscles on the sides of your shoulders.

To perform this exercise,

Hold a dumbbell in each hand and stand upright with your feet spread shoulder-width apart. Your palms should be facing in, and the weights should hang down at your sides.

Raise your arms to the sides, lifting the elbows and upper arm together. Then lower them back down to complete one rep.

Do 8-12 reps on each side for 3 sets.

4) Bent-Over Dumbbell Raise:

It’s among the best shoulder exercises that strengthens the upper back and shoulders. The bent-over dumbbell raise works mainly the rear shoulder head—the part of your shoulders that gives them their rounded look and is often neglected in typical workouts.

To perform this exercise,

Stand with a dumbbell in each hand at arm’s length in front of your thighs. Bend forward at the waist as far as you can go without arching your back or raising your torso.

Raise the weights straight up to your sides until they’re in line with your ears, keeping your elbows close to your body and palms facing each other throughout the movement.

Keep control over the weight at all times; don’t use momentum to lift it.

5) Arnold Press:

Named after Mr Universe Arnold Schwarzenegger, the exercise involves rotating motion at the end, which targets the anterior deltoids and is more impactful than the standard bench press.

Sit on a bench and hold dumbbells held in front of you. Make your palms face your shoulders and push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.

Final thought

We hope you enjoyed this article about shoulder workouts at home.

Remember, the most important thing to do to be fit is to just get started. There is no perfect time to begin a workout. You can always make time for your health and fitness goals—you just need to make them a priority.

Try our Protein Supplements to help you build lean muscle mass. And if you want more inspiration to keep going, check out our blog for more tips and tricks on staying motivated in your fitness journey!