You don’t have to go to the gym to strengthen your shoulder muscles and have more defined lines. You can strengthen your shoulders and have a better posture with these exercises that you can easily do at home with your own body weight or light equipment.
In this article, we have compiled 10 shoulder exercises that you can easily do at home.
Pike Push-Up
The pike push-up specifically targets the deltoids. It also targets the upper chest (upper pectorals) and triceps. These muscle groups help increase shoulder strength, support upright posture, and improve overall upper-body endurance.
How to make:
- Get into a normal push-up position, lifting your hips up so your head is almost perpendicular to the floor.
- Bend your elbows to lower your head to the floor and return to the starting position. You can repeat this exercise for 10-12 repetitions, 3 sets.
Lateral Raise
The lateral raise exercise specifically works the side of the shoulders (medial deltoid muscle). This muscle increases shoulder width and gives the body a V shape. In addition, the upper back muscles (trapezius) help stabilize the shoulders.
How to make:
- Hold light dumbbells (or a water bottle) in both hands.
- With your arms next to your hips, lift and lower them to shoulder height, keeping them slightly bent. You can include this movement in your training as 12-15 repetitions, 3 sets.
You can examine and purchase sports equipment such as dumbbells and resistance bands that will make your work easier while exercising at home .
Front Raise
The front raise exercise primarily works the anterior deltoid muscle. This muscle supports and strengthens the forward movement of the shoulder. In addition, the chest muscles and upper back muscles are also involved for stabilization.
How to make:
- Hold a light weight in both hands.
- Raise your arms forward to shoulder height and lower them.
- Load your shoulder muscles more by doing the movement slowly. For best results, do 12-15 repetitions, 3 sets.
Face Pull
Face pull exercise works the back muscles and the back of the shoulders. It especially strengthens the rear deltoid, upper trapezius and the muscles surrounding the shoulder blades. It helps to correct posture and maintain shoulder health.
How to make:
- Attach the resistance band to a stable surface and grasp it with both hands.
- Pull your elbows back and bring your hands towards your face. You can apply 12-15 repetitions, 3 sets.
Shoulder Press
The shoulder press is a basic exercise that works the shoulder muscles. It strengthens the deltoid muscles, upper chest and triceps muscles in particular. It helps to increase overall shoulder strength and develop upper body strength.
How to make:
- For this exercise, which you can do sitting or standing, hold light weights in both hands.
- Bring your arms to shoulder height and bend your elbows.
- Starting from this point, push up and slowly return to the starting position.
- If you don’t have any weights, you can do this exercise by raising your hands in the air. You can do this exercise for 12-15 repetitions, 3 sets.
Reverse Fly
The reverse fly targets the back of the shoulders and back of the back. It specifically targets the posterior deltoid, trapezius, and rhomboid muscles. This move helps improve posture and increase shoulder stability.
How to make:
- While standing, bend your knees slightly and lean forward from your waist.
- Take light dumbbells in both hands.
- Open your arms to the sides, bring your shoulder blades together and return to the starting position. You can apply 12-15 repetitions, 3 sets.
Shoulder Taps
Shoulder taps are a core exercise performed in the plank position. This move helps strengthen the abdominals, shoulders, glutes, and lower back. It also improves balance and body control.
How to make:
- Get into plank position.
- Touch your opposite shoulder with one hand and then touch your other shoulder with your other hand.
- Be careful to maintain your body balance while doing the movement. Performing this movement 10 times with the right arm and 10 times with the left arm, 20 repetitions in total, and 3 sets will provide you with the best results.
Arnold Press
The Arnold press is an effective exercise for the shoulder muscles. This move targets the shoulders from a wider angle by working the anterior deltoid, middle deltoid, and posterior deltoid muscles. It also engages the triceps and upper back muscles.
How to make:
- Take dumbbells in both hands.
- Begin with your arms out in front of you, palms facing you.
- As you extend your arms upward, rotate your hands outward and palms face forward.
- When your arms are straight at the top, return to the starting position by turning your palms to your face. You can include 10-12 repetitions, 3 sets in your exercise program.
Reverse Plank to Push-Up Position
Reverse plank to push-up position is a dynamic bodyweight exercise. The move is effective for developing core muscles and upper body stability. This move strengthens the abdominals, lower back, shoulders and triceps, and also improves balance.
How to make:
- Get into a reverse plank position on your hands and heels, with your back to the floor.
- Then walk back with one hand to get into a normal plank position and return to the starting position. Do this flow for 10-12 reps, 3 sets.
Dumbbell Upright Row
The dumbbell upright row is an exercise that targets the shoulder muscles and upper back muscles. This exercise specifically targets the anterior and middle deltoids, trapezius, and biceps. It helps increase shoulder width, improve upper body strength, and improve posture.
How to make:
- Take light dumbbells in both hands.
- Stand with your palms facing your body and your arms straight.
- Raise your elbows up and pull the dumbbells up to chest level.
- Then slowly lower it back to the starting position and repeat for 10-12 repetitions, 3 sets.
By doing these exercises regularly, you can develop your shoulder muscles at home and have stronger shoulders. Remember, to avoid injury and get the best results, be sure to maintain proper form and try to feel your muscles while doing the movements.
