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Like legs, shoulders can be difficult to work on as well and there are no doubts about the fact that exercise and diet can help you get exactly the kind of shoulders you have been working to get. After all, a good pair of delts is just not for boys, right?
To get things started, it is important to know that the shoulder is actually made of three different muscle sets and hence, the exercises will be such that they target each group either simultaneously or separately in order to give you the perfect shoulder.
We have listed 7 best shoulder exercises for women. Following these shoulder workout tips diligently is as important as the pre-workout warm-up sessions. Arm circles, neck rotation, wrist rotation can be a start. Warm up and cool down sessions can be very crucial because when you are working with dumbbells you are exerting a lot of pressure on your muscles. This way, you end up activating them and they need to be calmed down and re-energized before you move on.
Note: for the weight that you choose, please be rational. Overdoing the weights can actually lead to dead muscles, resulting in stagnation. So be careful with the weights.
Exercise #1
Seated Dumbbell Press
Instructions:
Step 1: Sit straight on a flat bench, while keeping your feet on the ground. The posture is extremely crucial, so slouching and lifting your feet up is a serious no-no.
Step 2: Hold the dumbbell at your ear-level, keeping your palms forward. The dumbbells have to be placed lengthwise.
Step 3: Push your arm up until they are nearly straight, not bending your wrist in the process. Do not lock your elbow while you reach the top.
Step 4: Slowly bring your hands down to get the dumbbell to the ear level and repeat.
Do 3 sets of 15 each and increase the weights when your body gets used to the old set.
Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.
Get your own set of dumbbells by clicking at the link below:
Next up: Lateral Raise: 90 Degree
Exercise #2
Lateral Raise: 90 Degree
Instructions:
Step 1: Start standing up with your feet apart.
Step 2: Hold the dumbbells and bend your elbows forward such that your arm is parallel to the floor.
Step 3: Engage your core, lift the dumbbell out to the sides, maintain the bend, and go as high as your shoulder level.
Step 4: Lower the dumbbell to the starting position and repeat.
Important Tip: The posture needs to be paid attention to. You can do 2 sets of 15 each and in case you wish to make this dumbbell workout slightly more challenging, you can straighten your arms, instead of bending them at an angle.
Next up:
Exercise #3
Bent Over Bench Raises
Instructions:
Step 1: Sit on the bench and bend forward such that your chest is close to your knees. Keep your feet flat on the ground.
Step 2: Hold your dumbbells next to your shins, making your palms face each other. Look at the floor and maintain the posture of your back.
Step 3: Raise the dumbbells to the side till they are parallel to the floor. Slowly return to the starting position and repeat.
Do 2 sets with 10 each and maintain your posture carefully through the sets.
Next up: Front Weight Raise
Exercise #4
Front Weight Raise
Instructions:
Here, you can either use your dumbbells, or you can use a weight plate, depending on your comfort level.
Step 1: Stand erect, bending a little, just below your hips. Do not lock your knees. Keep the dumbbells or the weights in the front such that your knuckles face forward.
Step 2: Raise the same such that they reach your shoulder height, keeping your arms straight all the while.
Bring it down to the back of your thighs and repeat. Do 2 sets of 10 each, increasing the weight with time. If done correctly, this workout will help in building your triceps.
Next up: Standing Bent Raises
Exercise #5
Standing Bent Raises
Instructions:
Step 1: Stand on the ground and keep your legs close.
Step 2: Bend forward, almost at a 45-degree angle, bending your knees slightly, too. Keep your hand in front of your thighs and lift your arm to the side.
Stay in that position for a second and return. Do 2 reps of 15 each and increase the weight or sets with time.
Next up: Push-ups
Exercise #6
Push-ups
It is not necessary to use weights to get toned shoulders.
Push-ups can be a great exercise, too. For those who have not done it before, it can be difficult, as you are lifting your full body weight with the help of your arms and shoulder strength, but with time, you will see the strength building up.
Also, read 5 Explosive Chest Exercises You Must Do At Home.
Instructions:
Step 1: Get down on the plank position.
Step 2: Keep your hand under your shoulder and your body straight.
Step 3: Bend your elbow and lower your body such that you are a few inches away from the floor.
Step 4: Push yourself back to the plank position and repeat.
Do 2 sets of 10 each.
Next up: Up and Down Plank
Exercise #7
Up and Down Plank
Instructions:
Step 1: Start with the plank position, with your forearms on the floor and your body straight.
Step 2: Engage your core, and flex your elbow, one at a time, to place your palm flat on the floor, all the while extending your arm.
So first, straighten your left arm and place your palm on the floor and do the same with your right arm.
You will now be in the push-up position. Without stopping, bend your elbows, one at a time, to return to the plank position. Do 2 sets of 10 each.
