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8 Effective Shoulder Workouts You Can Do At Home - Shoulder Workout Without Equipment

Easy home workouts for muscular & wide shoulders
Easy home workouts for muscular & wide shoulders
Bidyut Ghosh
CONTRIBUTOR
Modified 18 Jul 2018
Top 5 / Top 10

Shoulders are the most widely used muscles in the upper body. The shoulders are also known as the most versatile joints in the body with the greatest range of motion – they have almost 360 degrees of rotation.

Shoulders are composed of the larger Deltoid muscles viz., anterior, Lateral/medial, posterior and of smaller rotator cuff muscles which support the shoulder ball & socket joint.

The deltoids give us width to the upper body and are an important contributor to the ‘V-taper physique’, making the upper body appear larger and stronger.  

In this article, we are going to give some shoulder workout tips that you can simply do at home. These workouts include a variety of moves to work your rotator cuff and deltoid muscles to enable you to build strength, stability and mass.

Since the deltoids & rotator cuff allows the shoulder to move in almost any type of motion, it also means that the shoulder is more prone to injury. Therefore, the muscles need to be trained correctly & carefully.


#1 Push Up

Instructions:

Step 1.  Start in a plank position: toes on the ground & hands shoulder-width apart, fingers pointed forward.

Step 2. With your back straight, while breathing in, slowly bend your arms and lower your chest to almost ground level.

Step 3. Using your arms, raise yourself to the plank position while breathing out. Repeat preferred repetitions.

Important Tips:

1.     If holding the plank position becomes difficult, you may lower your knees to the ground.

#2 Diving Dolphin

Instructions:

Step 1. Start in a forearm plank position with your elbows under the shoulders and feet hip-width apart.

Step 2. Walk your feet forward about 10 to 12 inches, so that the hips are lifted toward the ceiling. This is the starting position.

Step 3. Keeping your body in a straight line, lower your hips as you drive your shoulders forward over your wrists.

Step 4. Return to your starting position and repeat preferred repetitions.

Important Tips:

1.    Using the strength of your upper back muscles will give you better stretch.

Next up: Big Arm Circles

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Published 03 Jul 2018
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