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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
#3 Big Arm Circles
Instructions:
Step 1. Stand upright with feet shoulder-width apart. Lift and extend your arms to the sides .
Step 2. Rotate your arms forward slowly, making big circles.
Step 3. Complete one set in one direction and then switch, rotating your arms backwards. Repeat preferred repetitions.
Important Tips:
1. Breathe-in while lifting the arms and breathe-out while rotating the arms around.
2. Take care to keep the movement controlled & slow.
Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.
Next up: Dumbbell Lateral Raise
#4 Dumbbell Lateral Raise
Instructions
Step 1.. Stand erect with your feet hip-width apart and arms at your side, holding a dumbbell in each hand.
Step 2. Lift your arms to your sides to your shoulder level, palms facing downward.
Step 3. Hold the weight at the top of the movement for 1-2 seconds, squeezing the contraction.
Step 3. Lower your arms slowly. Repeat preferred repetitions.
Important tips:
1. Do not use momentum to move through during the exercise. Focus should be on moving in a slow and controlled way with each rep.
2. Do not bend your arms during the movement. Try to keep your arms straight.
Also, read 5 Impactful Rear Delt Raise Variations For Strong Growth.
Next up: Dumbbell Front Raise
#5 Dumbbell Front Raise
Instruction
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
Step 1. Raise your arms up in front of you.
Step 2. Pause when the dumbbells reach shoulder height.
Step 3. Slowly return the weights to the starting position. Repeat preferred repetitions.
Important Tips
1. Avoid lowering the weights quickly. Lower them slowly and with control.
2. Keep your elbows bent slightly at all times.
3. Don't use momentum. Control the movement and get a good contraction in the shoulder
Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Next up: Reverse Fly
#6 Reverse Fly
Instructions:
Step 1. Holding a dumbbell in each hand, stand with your feet shoulder-width apart.
Step 2. Bend forward until your chest is almost parallel to the ground. Let the weights hang down at arm’s length, palms facing inwards. This is the starting position.
Step 3. While keeping your back flat, raise your arms t the sides till they are level with your body.
Step 4. Reverse the movement to your starting position. Repeat preferred repetitions.
Important Tips:
1. At the top of the movement in step 3, squeeze your shoulder blades together.
#7 Arnold Press
Instructions
Step 1. Stand erect with your feet hip-width apart, holding a dumbbell in each hand.
Step 2. Engage your core. Keeping your back flat, bring your weights to shoulder level, with your forearms in front of your chest and your palms facing back. This is the starting position.
Step 3. Rotate the weights so that your palms face forward as you press the weights directly above your shoulders.
Step 4.Slowly lower the weights back to the starting position, and Repeat preferred repetitions.
Important tips
1. Do not rush through the press. Allow full rotation with the weight.
#8 Dumbbell Bent-Over Lateral Raise
Instruction
1) Pick up a set of dumbbell and bend your torso until your chest is parallel with the ground.
2) Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground.
3) Raise the dumbbells in a reverse-fly motion; Exhale during the movement.
4) Inhale and lower the weights slowly in a controlled manner. Repeat preferred repetitions.
Important tips
1. Make sure to contract the shoulder blades together at top of movement.
2. Keep the upper torso stationary as you lift weights to the sides of upper body.
