Shoulder workouts for women really help the body in a lot of ways like physical fitness, appearance, strength and as
many ways we can imagine. Are you a mom that looks forward to taking a break from work a little bit just to pay
attention to your body or are you a middle-aged woman who doesn’t have the perfect body to make any guy trip?
Well, cry no more because this article is the solution to most of your physical problems. Apart from appearances, are
you involved in any physical activity like sports that requires strength but you find yourself lagging behind. Again, I
say, don’t worry anymore because, by the time you are done reading the best shoulder workout for women at home,
you will be very happy you read this post.
Best Shoulder Workout for Women at Home
1. Lateral Raise:
- Stand with your feet wide apart. Hold a pair of dumbbells in both hands.
- Let your armrest along the sides of your legs and palms facing in. this is your starting point.
- Lift your arms out slowly until they are in line with your shoulders. Keep your core and your shoulders tight.
- Slowly lower your arms to the starting position to make 1 rep.
- Do 15 reps daily.
Benefits of Lateral Raise
- This is a basic shoulder workout that strengthens your upper body muscles.
- It increases your core strength.
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2. Single-leg Reverse Fly:
- Stand with your feet wide apart with a pair of a dumbbell in both hands.
- Let the weight rest along the side of your legs while your palms are facing in.
- Lift your left leg straight out behind you and hinge forward until your torso is parallel to the ground.
- Gaze at the floor a few inches in front of your right foot to keep your neck comfortable.
- The weights should be hanging down towards the ground.
- Bend your elbow slightly and lift the weights up and out to your sides until they are in line with your shoulders.
- Lower the dumbbells to the starting position to make 1 rep.
- Switch legs and do the same thing.
- Do 10 reps and make sure you are alternating legs.
Benefits of Single-leg Reverse Fly
- This shoulder workout for women targets the deltoids, rhomboids, trapezius and your core.
- It is a good stamina workout.
- It strengthens your shoulders.
3. Dumbbell Criss Cross
- Stand straight with your feet wide apart. Hold a pair of dumbbell in both hands.
- Let your arms rest in front of your legs and your palms facing down.
- Lift your arms straight up in front of you. This is your starting position.
- Cross your left arm over your right and your right arm under your left.
- Return your arms to the starting position, then cross your right arm over your left and left arm under your right to make 1 rep.
- Alternate which arm will be on top or under till you do 15 reps.
Benefits of Dumbbell Crisscross
- This shoulder workout for women mainly targets your deltoids.
- It gives you that slick body you have been wishing for.
- It strengthens your arms.
4. Mountain Climber
- Start in a high plank with your palms flat on the ground, your hands wide apart.
- Engage your core, your shoulder stacked above your wrists and your legs extended. This is your starting position.
- Draw your left knee to your chest while engaging your core.
- Return to your starting position and draw your right knee to your chest immediately.
- Return your right leg to the starting position to make 1 rep.
- Keep your back flat, core engaged while alternating legs.
- Do 15 reps of this shoulder workout.
Benefits of Mountain Climber
- It targets and strengthens upper body muscles like the deltoids, triceps, lattisimus Dorsi and core.
- It helps you improve your physical fitness.
5. Plank Jack
- Begin in a high plank position with your palms flat on the ground and arms shoulder wide apart.
- Keep your glutes and core engaged, your legs extended behind you and your shoulders stacked directly under your wrist.
- Jump your feet in and out the way you do jumping jacks. Don’t let your hips and butt bounce as you jump.
- Do this for about 45 seconds to 1 minute.
Benefits of plank jack
- This workout improves your balance and coordination.
- It targets and strengthens your core, triceps, deltoids and latissimus dorsi.
6. Lateral Plank Walk
- Begin this shoulder workout in a high plank position with your palms flat on the ground, your arms shoulder wide apart.
- Extend your legs behind you, your shoulders stacked directly above your wrist and keep your core and glutes engaged.
- Take a step to the left with your left hand and your left foot. Maintain a plank position as you make the move to complete 1 rep.
- Do 10 reps on the left side and switch to the right side. Do the same thing and repeat 10 times also.
Benefits of Lateral Plank Walk
- It targets and strengthens the core, triceps, and deltoids.
- It improves your physical fitness.
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7. Diamond Push Up
- Start in a high plank position with your palms flat on the ground.
- Extend your legs behind you, keep your core and glutes engaged, your back straight and your palms directly below your shoulders.
- Move your hands together with such that your thumbs and your index fingers form a triangle or diamond shape. This is your starting position.
- Lower your chest towards the ground by bending your elbow. Then, straighten your arms back to complete 1 rep.
- Do 15 reps of this exercise.
Benefits of Diamond Push Up
- This shoulder workout strengthens your triceps, pecs, and deltoids.
- It improves your posture.
- It keeps you in form.
8. Forearm Side Plank Hip Dip
- Begin this workout in a forearm side plank position. Let your elbow stack under your shoulder and your arms in front.
- Extend your legs and stack your right foot on top of your left, then, squeeze your glutes and abs to lift your hips off the ground.
- Extend your right arm over your head. Your hips, shoulders and feet should all be in one line.
- Keep your core tight and dip your hips toward the floor. Also, make sure you keep your back straight to complete 1 rep.
- Do 7 reps on one side and switch to the other side and do the same amount of reps.
Benefits of Forearm Side Plank Hip Dip
- It targets and strengthens your deltoids, core and latissimus dorsi.
- It keeps you fit and strong all the time.
9. Dumbbell Halo:
- Stand upright with your feet wide apart, hold a dumbbell at your chest with both hands. This is your starting point.
- Lift the weight to your eye level and slowly circle it around your head in a clockwise motion to make a ‘halo’ shape. Return to the starting point.
- Then repeat in a counterclockwise direction to complete 1 rep.
- As you move the weights around your head, keep your core tight and your elbows close to your body to engage your triceps.
- Do 2 sets with 10 reps each.
Benefits of Dumbbell Halo
- It targets and strengthens your triceps, pecs, and deltoids.
- It improves your strength.