Shoulders are moreover one of the foremost frequently used muscle groups in the upper body. You not only use your shoulders for targeted shoulder workouts, but moreover amid upper back workouts, arm workouts, and indeed for everyday exercises like stretching, carrying groceries, and lifting up your child.
Your shoulders are moreover two of the foremost flexible jointsin the greatest range of motion. But that unparalleled versatility too makes them vulnerable to injury. That’s why it’s so imperative to effectively strengthen your shoulders by frequently doing shoulder exercises. To help you get started, we pulled together a list of some of the best moves.
Best Shoulder Exercises to Do at Home
To do these shoulder workouts from the comfort of your home, all you need is a pair of weights or a resistance band. Start with lighter weights, and lift progressively heavier ones as you become stronger.
1. Diving Dolphin
This engages your anterior deltoids without any equipment. It’s also great for enhancing shoulder stability, since it utilizes the shoulders in a closed-chain movement, meaning your hands and feet are in a fixed position throughout the exercise.
- Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart.
- Walk your feet in towards your arms about eight to 12 inches so your hips are lifted slightly toward the ceiling. This is the starting position.
- Lower your hips and keep your body in a straight line as you drive your shoulders forward to hover over your wrists.
- Reverse the movement to return to the starting position, and repeat.
2. Dumbbell Lateral Raise
This move is an excellent way to target your middle deltoid.
- Stand tall with your feet hip-width apart and your arms at your side, holding a dumbbell in each hand.
- Raise your arms to your sides until they’re level with your shoulders. Keep your palms facing downward.
- Slowly lower your arms, and repeat.
3. Plank Raise Tap Crunch
This bodyweight move is another good closed-chain exercise for shoulder stability. The plank crunch part of the move is also great for working your core.
- Start in a straight arm plank position with your shoulders stacked above your hands and your feet hip-width apart.
- Extend your right arm forward, and then place it back down into the plank.
- Extend your right arm to the side, and then place it back down into the plank.
- Keep your body in a straight line as you reach your opposite (left) arm under your body, pull your right leg toward your core, and tap your right foot with your left hand.
- Return to the plank position.
- Do all of your reps, and then repeat on your opposite side.
4. Military Press
This move targets the entire deltoid muscle and is excellent for muscle growth. It also works your triceps, traps, and pectoral muscles.
- Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand. Step one foot slightly forward in a staggered stance.
- Bring your weights to shoulder-level, with your palms facing forward.
- Extend your arms straight above your shoulders. Keep your back straight and engage your core.
- Slowly lower the weights back to shoulder level and repeat.
5. Reverse Fly
Although primarily an upper back exercise, this move also engages the posterior deltoid.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend forward at the hips until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other. This is the starting position.
- Keeping your back flat, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
- Return to the starting position, and repeat.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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