Best Shoulder Workout For Men & Women At Home| Build Shoulder
Best Shoulder Workout For Perfect V Shape
Looking to build a good propionate rounded shoulder and wondering for the best shoulder workout for roterior, rotator cuff muscle, upper trapezius and levator scapulae muscle, then these shoulder workouts are absolutely perfect for your shoulder.
Here in this article, we are highlighting some of the best shoulder workouts which help you to build your desire shoulder V shape.
This Complete list of the best shoulder workout you may try it, no matter what level of the trainee are you, in this article, we have covered all the best shoulder workout for both men and women.
Best Shoulder Workout At Home
If you want a bigger wider and just more powerful looking shoulders, then you need to focus on hitting all of the three heads and make up this muscle group because adequately, targeting and growing the front of the middle shoulder and often neglected rear delts shoulder muscle which laid to undesirable shoulder shape (mostly with beginners).
When it comes to creating that three-dimensional rounded look with your shoulders and although doing, so is pretty easily done when we have access to heavier weights and gym equipment for training our shoulder in the gym.
Now this becomes much more difficult to do at home, without any equipment to rely on, but by simply knowing what each head is responsible for doing. We can then determine what bodyweight shoulder exercises can be used, to effectively train each of these shoulder heads without the use of heavyweights
In this article, you will not only know what those shoulder workouts are but I will also explain how you can properly progress each of them such that you can continue to grow your shoulders over time, as you get stronger and all in the comfort of your own home
Top 8 Shoulder Exercise At Home
1. Pike Push-Ups
The shoulder workout you’ll use here is Pike push-ups to mainly target the front portion of your shoulders, which is responsible for moving your arms forward and pressing them overhead,
This exercise can effectively will place the heavy overhead shoulder pressing movement that we typically perform in the gym to target this portion of your shoulders to perform this shoulder exercise.
Technique
- Start out in a push-up position
- Then move your hands closer to your feet while keeping your legs straight until your body makes an upside-down V shape.
- Then simply bend your elbows and lower your upper body and tilt the top of your nose nearly touches the floor
- Then press up by using your shoulders to return your hands back to the top position
Alternative of Pick Puss-Up Workout
Now if this shoulder workout is too hard then initially, you can start out by performing pick puss up exercise on your knees instead of normal pick puss-up workout.
Technique
- Where you again lower your upper body forward until your nose nearly touches the floor in front of your hands.
- Then press backwards in the opposite direction back up to the starting position
- Then you want to progress to the standard version and then to progress even further
- From there you can first elevate your feet up to the edge of a platform
- Then perform your reps on that and then over time gradually move your closer to your feet to make the movement even more difficult
Then once you’re able to do, so progress it once again by elevating your feet onto an even higher platform and repeating this process this way despite having no access to heavier weights you’re still going to be able to continuously overload the movement and grow your shoulders muscle by just manipulating your body weight.
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2. Lateral Raises Workout
lateral raises, to now target the side portion of your shoulders, which helps to give you it that added width, now this head of the delt is mainly responsible for shoulder abduction or in other words just raising your arms out to the side but given that we don’t have weights to perform traditional lateral raises with so that we can compromise by using our body weight instead while performing this shoulder workout.
Technique
- So here you want to lay your forearm against a cloth or towel place on a smooth wall or the edge of a doorframe take a small step to the side of the wall
- Then lean your body against it and then you simply want to mimic a side lateral raise by sliding your forearm up and down to raise your body back up and down to the starting position
- Even to make later raise exercise easier you can initially stand closer to the wall and use less of the lean
- Then over time as you get stronger you want to gradually move further away from the wall and lean your body to a greater degree so that your side delts are now lifting a greater proportion of your body weight
- Now, you can also lengthen the lever to increase the difficulty as well by simply strain your arm and perform a little lateral raise.
Next, it’s time to shift our emphasis onto the rear delt switch function to help pull the arm back behind the body and gives our shoulders that rounded 3d look. That we’re after, yet are unfortunately quite a difficult muscle to train at home well effectively do so in this workout though by performing a rear delt roll by using the bed sheet setup.
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3. Wrap The Sheets Workout.
Wrap sheep workout is another great shoulder exercise you can perform at home which helps you to create high intense over your shoulder muscle.
Technique
- Wrap the sheets around your hands take a few steps away from the door and lean back until there’s tension in the sheets
- Then with your palms facing downwards perform a row by pulling your elbows back as far as possible to raise your body up
- Then control your body back down until your arms are straight
- And then repeat however as you roll you want to keep your elbows high up at shoulder height
Repeat this workout 4 sets of 10 reps each
As this shoulder workout, biomechanically minimize the involvement of the lats and instead shifts more of the tension onto the rear delts you can start with your feet further away from the door and then gradually move your feet closer and closer to the door overtime just to continue progressing.
Alternative of Bedsheet Shoulder Workout
As you get stronger if you don’t have the bed sheet setup handy though, then an alternative is to perform the same rowing movement but in between the end of a hallway or a doorway here.
Technique
- You can just grab onto the edges of the wall or door frame
- And then pull using the same rowing motion and again keeping those elbows hot lastly
- Then finish off the workout with a little more rear delt isolation by using the rear delt fly
- Here you want to again use the bed sheet setup but this time you’ll strain your arms out in front of you with your palms inwards facing each other
- Then raise your body up by pulling your arms out to your sides
- Then hold the imposition for a second or two, to intensify the contraction of the rear delts
Then return to the start position and repeat by keeping your hands facing inwards throughout the movement and incorporate slightly more external rotation into the exercise
Note:
Research has shown that this shoulder workout, help to boost the activation of the rear delts, given that is one of its main movement functions and it’s something that our previous rear delt exercise was missing.
I suggest first turning these out with a split stance and using your back leg to assist you on the way up and then progress it by moving your feet together and then progress even further by simply bringing your feet closer to the door
Just as you did in the last exercise if you don’t have access to bed sheets for this a viable alternative
Other Alternative of bed sheets shoulder workout
Technique
- Here our rear delt holds with external rotation where you lay down on your stomach
- Then simply raise your arms back behind your body, while twisting your arms outwards, such that your thumbs are now facing more towards the ceiling at the end position.
- Then hold this for a few seconds before you come down in, then perform another rep this does effectively incorporate the various movement functions of the rear delts of your shoulder.
Important Suggestion For Shoulder Workout
Obviously, sometimes it’s becomes problematic to overload with weight as you get stronger but as a compromise, I suggest using a combination of holding that and position for a longer pause add an additional load by using a band or even holding onto weights like water balls for example just to ensure that you’re still progressing over time.
Note:
Instead of splitting the shoulder exercises up, at 12 least two days throughout the week by using the upper-lower split.
For example in order to better manage the training volume in frequency as for reps ideally you want to use a rep range of roughly 10 to 15 reps per set,
But, worry less about the rep range and instead, focus on taking each set of the workout either to failure or a repetition of failure
Order to maximize growth despite having no access to heavyweights and then once you can perform more then roughly 30 reps per set in any of the exercises you want to
If you dump aggress to a harder the variation that provided for each movement in order to continue maximizing growth over time, but by executing and progressing this shoulder workout properly over time as you get stronger you’ll be able to build your shoulders in the comfort of your own home without the need for heavy weights or gym just keep in mind.
Important Suggestion For Shoulder Workout
Obviously, sometimes it’s becomes problematic to overload with weight as you get stronger but as a compromise, I suggest using a combination of holding that and position for a longer pause add an additional load by using a band or even holding onto weights like water balls for example just to ensure that you’re still progressing over time.
Note:
Instead of splitting the shoulder exercises up, at 12 least two days throughout the week by using the upper-lower split.
For example in order to better manage the training volume in frequency as for reps ideally you want to use a rep range of roughly 10 to 15 reps per set,
But, worry less about the rep range and instead, focus on taking each set of the workout either to failure or a repetition of failure
Order to maximize growth despite having no access to heavyweights and then once you can perform more then roughly 30 reps per set in any of the exercises you want to
If you dump aggress to a harder the variation that provided for each movement in order to continue maximizing growth over time, but by executing and progressing this shoulder workout properly over time as you get stronger you’ll be able to build your shoulders in the comfort of your own home without the need for heavy weights or gym just keep in mind.
Ultimate Shoulder Workout For Beginners
We all are beginners at certain points of our fitness training level, So it’s become very important to acknowledged all the essential shoulder workout before we actually start working on our shoulder because having improper knowledge about the shoulder exercise may lead us to start our fitness journey with an injury.
The following list below contains all the shoulder exercise a beginner must start with:
Shoulder Workout Charts For Beginners
- Dumbbell Press (4 sets of 12 reps)
- Front Raise (3 sets of 10 reps)
- Lateral Raise (4 sets of 16 reps)
- Plank ( 3 sets of 1 minute each)
- Single Arm Dumbbells Raise (3 sets of 10 reps)
- Shoulder Press (4 sets of 14 reps or even more up to your strength)
Further down the article, we have highlighted with the proper explanation that how you should perform these exercise step by step.
5 Best Shoulder Workout For Definition
So let’s start with the best shoulder workout for muscle mass!
1. Bent-Over Reverse Cable Fly
Bent cable fly shoulder exercise will target the posterior head or the back of your shoulder muscles which is also very important for building up that wider look of your shoulder.
Technique
- For performing the exercise stand sideways to the cable and bend your upper body almost until it’s parallel with the floor.
- And Then, you can use either a handle attachment with gripper or you can grab the cable with your arms itself in either case, you’ll want to keep your arm extended with a slight bend in your elbow.
- Then, try to bring the cable straight away to the side of your shoulder even with your upper body and parallel to the floor.
- When rising up the weights you want to consider again make sure not to bring your hands higher than your elbows.
Do 4 sets of 10 reps
2. Dumbbell Upright Row
Dumbbell upright row is an excellent upright shoulder exercise variation to which some people call bent on lateral raises now, regular upright rows with a barbell workout can help you to build-up the traps and the shoulders muscle
But there might be also carry the risk of shoulder impingement taking a wide grip and only coming up to the sternum decreases that risk of impingement but the risk is still there.
If you accidentally come up too high or if you have poor shoulder mobility then there might be a strong possibility that you will be injured yourself.
There are many of the same benefits without the heightened risk of injury, you could perform the shoulder workout with dumbbells and with a slight variation.
Technique
- To start, you would once again start leaning slightly forward with arms bent holding two dumbbells resting in front of your hips.
- Then keep the elbows bent at about a 90-degree angle
- Now bent to raise the dumbbells up to shoulder level but unlike the upright row you’re going to keep your hands in front of your body rather than sliding a barbell up along your body.
- This will prevent excessive internal rotation that we see with the regular upright barbell rows at the top position, your elbow should be either parallel with your wrists or slightly above your wrists.
- Then lower the dumbbells back down to original starting position in front of your hips.
And do four reps or four sets
An additional benefit of this shoulder workout is that you’ll be able to lift a heavier weight than what you would normally be able to do for regular lateral raises. This exercise is because your elbow is bent rather than being extended creating a shorter lever length giving you more leverage for this reason.
Once you master the workout and you have a good form you should be using more weight with this one than with what you’re using with regular lateral raises.
3. Reserve Dumbbell Fly
The most effective shoulder workout for the back of the shoulder is the reverse dumbbell fly, which targets the back out shoulder muscle by creating extra pressure at the back of your shoulder muscle beads.
Technique
- First, you want to grab two dumbbells and bend forward at your waist.
- Make sure you keep your chest up and your shoulder blades back to protect your lower back
- The further you bend forward with this exercise closer and closer to 90 degrees
- The more you’ll isolate that posterior head on the other hand at a 60-degree angle you’ll be incorporating your lateral head, as well both angles are great and both should be incorporated
- First, you want to grab two dumbbells and bend forward at your waist.
- Make sure you keep your chest up and your shoulder blades back to protect your lower back
- The further you bend forward with this exercise closer and closer to 90 degrees
- The more you’ll isolate that posterior head on the other hand at a 60-degree angle you’ll be incorporating your lateral head, as well both angles are great and both should be incorporated
Bend forward until the upper body is almost parallel with the ground, both dumbbells are going to be hanging directly under the line of the shoulder
Next want to mimic a hugging the tree motion in Reverse so again elbows should be slightly bent raising the dumbbells directly to our sides in line with the shoulder keeping the elbows above the wrist whole time
You can also perform this shoulder workout seated with your upper body bent over your knees keep in mind that you’ll have to use substantially lighter weights for bent lateral raises than you would for something like regular lateral raises
4. Leaning Lateral Raise
This workout is another variation that would require you to use lighter weights while helping you build up that lateral head and increasing shoulder width, is the leaning lateral raise.
This shoulder exercise is great because it helps us work the shoulder in a way that’s just not possible with regular lateral raises. The first 30 degrees that you raise the dumbbells during a regular lateral raise requires minimal work from the lateral head of your shoulder.
And instead, it’s mostly done by the supraspinatus which is one of your rotator cuff muscles; it isn’t until after we pass 30 degrees that the lateral deltoid becomes the prime mover.
However, if we perform the exercise by grabbing onto something and leaning away from it was able to keep more tension on that lateral head throughout the entire exercise
Technique
- To begin to make sure you plant your feet close to whatever you’re holding on to
- Then extend your arms so that you’re leaning far enough away to the side to create a unique angle
- Apply the same form tips that you would with regular lateral raises so start with the dumbbell hanging down and then as you raise the dumbbell up make sure you keep that elbow slightly bent and above your wrist
Then, Raise the dumbbell until your arm is parallel with the floor and your hand is even with your shoulder then you’re going to lower back down and repeat four reps.
5. High Cable Reverse Flyes
The high cable reverse flyes for the back of the shoulder is another excellent shoulder workout which completely focuses on the shoulder area and giving you a wider shoulder look.
Technique
- First, can use the handle attachments or you can just use the cables themselves start by raising the pulleys until they’re above your head
- You next, you’ll want to stand upright facing the cable cross machine using your right hand grab the cable on you’re left
- And with your left hand grab the cable on the right, this is your starting position with both of the cables crossed over in front of you
- Keeping that same slight bend in the elbow
- Then, bring your arms back and outward while really squeezing the shoulder blades tight together before returning back to the starting position with both your arms crossed.
Then repeat for at list 8 reps 4 sets
6. Bent-Over Dumbbell Raise Lateral
Anatomic Focus Grip: So when you hold the dumbbells that will indicate the influences the degree of rotation at the shoulder joint. Holding tie dumbbells using a neutral grip (with thumbs pointing forward) allows the lateral deltoid to work in the exercise.
The pronated holding the grip on the dumbbells (with thumbs pointing inward) targets the posterior deltoid because the shoulder is rotated internally and the action Of the lateral deltoid is reduced in accordance withholding the grip.
Technique
- Holding two dumbbells at arms’ length, bend forward at the waist, keeping your back straight and head up.
- Yours are palms facing together, raise dumbbells up to your ear level, keeping elbows slightly bent and steady without any movement
- Then start, Lowering dumbbells back down to the starting position.
Primary Muscles Involved in this workout:
Posterior deltoid. Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, minor, teres major.
Best Shoulder Workout With Dumbbells
1. Palms-In Shoulder Dumbbells Press
Palms in shoulder press dumbbell workout for shoulders. The palms shoulder press can be a very effective exercise for your shoulder, if it’s down correctly, this exercise focuses on the outer part of your shoulder muscle and creates a high intention around the shoulder muscle.
Technique
- At first, stand up and hold the dumbbells at your shoulder level nice and firm, both your palms must be facing each other
- Then, push the dumbbells straight in the air, until your elbows come close to locking and lower them back down after a short pause
- Throughout the palms exercise, try not to jerk your back to help you raise the dumbbells
2. Back Supported Palms Shoulder Dumbbells Press
Back supported palms in shoulder dumbbell press workout for your shoulders in which you provide support at your back while performing the exercise. This could be a very effective workout for front shoulder muscle only if it’s down correctly.
Technique
- At first, Sit on a bench and hold two dumbbells close to your shoulder level, and your palms should be facing towards each.
- And Push the dumbbells up until your elbows come close to locking and lower them back down after a short pause at list three sec would be good.
- While performing this exercise try not to mark your and shoulder for generating extra puss fro lifting the dumbbells
3. Standing Alternated Dumbbell Shoulder Press
Shoulder alternated dumbbell press workout is very effective shoulder exercise which allows you to provide complete focus one shoulder at a time while performing the workout and you have full control over dumbbells press and most important no jerk.
Technique
- First, Stand up and hold two dumbbells in your palms, one at your shoulder level and the other high with your arm extended, to perform this workout.
- Push one of the two dumbbells straight up in the air, until your elbow, comes close to your ear and lower it back down after a short pause of 2 sec or even you can extend the time all up to you.
- And do the workout Alternatively to your both hands.
Don’t jerk while performing this workout
4. Seated Alternated Shoulder Press
Alternated seated shoulder press dumbbell workout for shoulders is very effective and create a lot of intension around your shoulder muscle and allow you to go heavy weight.
Technique
- First Sit on a bench and try to hold two dumbbells in palms, one at shoulder level and the other high with your arm extended above your shoulder level.
- Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. And do this with Alternate hands.
Careful while performing this workout
5. Shoulder Press
Shoulder press, dumbbell workout for shoulders is a very common exercise which we would loved to add in our shoulder workout routine.
Technique
- Fist, Stand up and hold two dumbbells close to your body and lift up to your shoulders level, and your palms facing forward to each other.
- Then, Raise the dumbbells straight up in the air, until your elbows come close to your head locking and lower them back after giving a short pause 2 sec.
Perform this workout as smooth as you can without any jerk
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