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shoulder workouts for women

Get.Set.Go! 10 Shoulder Workouts For Women That Are Super Helpful

When it comes to everyday workouts, people often forget about incorporating shoulder workouts in their routine. It doesn’t matter whether you do shoulder workouts at the gym or shoulder workouts at home, as long as you are focusing on the body part, it’s a good sign. There are many interesting shoulder workouts for women that can help you achieve the perfect structure and look. Go on, scroll ahead!

Shoulder Workouts For Beginners

Pexels: Shoulder Workouts For Beginner

If you are new to shoulder workouts, then you are in the right place as we have with us some easy to do shoulder workouts for beginners. The best part is you can do it without worrying too much about your physical strength.

Barbell Upright Row

  • Stand with your feet shoulder-width apart. 
  • Then, hold the barbell with an overhand grip down in front of you with your arms extended.
  • Stop when your elbows are level with your shoulders and the barbell is at chest level. 
  • Keep your torso upright throughout the exercise.
  • Pause at the top, then return to start.

Commando Shoulder Workout

  • Place your forearms on a yoga mat and extend both of your legs behind you, resting on the balls of your feet. 
  • Release your right forearm to place your hand firmly on the mat directly below your right shoulder, exhale and push up onto your right hand. 
  • Release your left forearm to place your hand on the mat directly below your left shoulder and push up onto your left hand.
  • Keep your core activated to prevent your hips from moving.
  • Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position.
  • Repeat this exercise and alternate between right and left for 15 repetitions.

Shoulder Workouts At Gym 

Pexels : Shoulder Workouts At Gym

If you regularly go to the gym to work out then you are in luck as you check out different types of shoulder workouts at the gym. There are a number of shoulder exercises that you can try out.

Barbell Shrug

  • Stand straight and hold a bar in an overhand grip with your hands right up your thighs.
  • Lift your shoulders straight and hold for one or two seconds in this elevated position.
  • Then lower them back to the start.
  • Throughout the exercise, make sure you keep your shoulders back and your spine and elbows straight.

Overhead Press

  • If you are new to the overhead press, then start with the seated dumbbell shoulder press.
  • Using an upright bench will provide stability during the movement. It will also stop you overarching your lower back. 
  • Using dumbbells allows for greater control and range of movement.
  • Stand with your body upright and core muscles braced.
  • Look straight ahead.
  • Hold the bar on your upper chest, gripping it with hands just wider than shoulder-width apart.
  • Press the bar directly overhead.

Shoulder Workout With Dumbbells

Credit: Pexels: Shoulder Workout With Dumbbells

Dumbbell exercises for shoulders help you create movement, and give your body a much-needed workout. Shoulder exercises are a must in your workout routine. If most of your day is spent sitting in front of a computer where the correct posture goes out of the window, then you need to remember these shoulder workouts with dumbbells.

Shoulder Press 

  • Stand with your feet kept shoulder-width apart and hold the dumbbells in your hands, your arms parallel to the ground. 
  • Now bend your elbows so that your forearms come towards you, your arms positioned in 90 degrees.  
  • Raise over your head, upwards in the direction of the ceiling and back again. 

Bicep Curl 

  • Stand in the correct posture as discussed in the aforementioned exercise. 
  • Hold the dumbbells in your hands and let your arms rest by your side, the fist facing inwards. 
  • Now raise one arm towards your shoulder slowly, twisting it along so that the dumbbell is in the proximity of your shoulder. 
  • Repeat with the other arm, inhaling when you lower your arm and exhaling when you raise it. Continue reading for some of the best dumbbell exercises to incorporate in your regime. 

Shoulder Exercises With Cables

Credit: Pexels: Shoulder Exercises With Cables

If you have access to the cable machine, then you can try out shoulder workouts with cables! There are a number of exercises that you can add to your shoulder workouts routine. 

Single-Arm Lateral Raise

  • Stand to the side of the cable machine with the cable adjusted to the lowest point.
  • Attach a handle to the cable, grasp the handle in one hand.
  • Stand so that your arm is to one side and the cable is behind your legs.
  • On an exhale, raise your arm straight up.
  • Stop when it’s parallel to the floor.
  • Inhale and lower your arm back down.
  • Keep a slight bend in your elbow.
  • Make an effort to isolate the movement. 
  • Don’t bounce and use momentum to swing the weight up.
  • Be sure to perform this exercise on both sides.

Anterior Raises

  • Stand with one foot on either side of the cable.
  • Bend down and grab the bar in both hands.
  • Walk forward a couple of steps to put tension on the cable. 
  • On an exhale, raise your arms straight up until the bar is parallel with the floor.
  • Inhale and lower the bar back down.
  • Keep the arm locked with a slight bend in the elbow.
  • Do your best to avoid bouncing or swinging the weight up.

Shoulder Workout With Resistance Bands

Pexels: Shoulder Workout With Resistance Bands

You can train your shoulders better with the resistance band! You must pay extra attention to shoulder workouts with resistance bands.

Reverse Fly

  • Stand in the middle of the band.
  • Cross the ends to opposite hands.
  • Hinge at your hips as you bend forward slightly.
  • Keep your spine straight and maintain a slight bend in your knees.
  • Pull the band upward and out to the sides until your hands are chest height or higher.
  • Draw your shoulder blades together.
  • Hold this position for a few seconds.
  • Slowly return to the starting position.

Front Raise

  • Stand in the middle of the band and hold one end in each hand.
  • Place your palms on your thighs.
  • Raise your arms straight up in front of you.
  • Stop when they are you shoulder height.
  • Pause before slowly returning to the starting position.

More Exercises To Check Out

Dumbbell Exercises for Women: When it comes to at-home routines, dumbbell exercises for women stand out as a doable and effective to improve lifestyle. Check them out!

Benefits Of Pilates: Pilates has been helping people get fitter and healthier for almost a hundred years now and it is one of the most popular exercises to date. It is especially great for people who are looking to restart their fitness regime.

Lower Body Workout And Exercises: Let’s cut to the chase and start you with a set of lower body exercises that’ll keep you covered.

Best Workout Songs: We thought that you could use some extra push and what better way to do that than peppy workout songs? We have curated a fun playlist that will help you with all the workout motivation.

Health Benefits Of Skipping: Amid the lockdown, skipping rope has regained popularity, and for good reason! A lot of athletes and Bollywood celebrities swear by it.

Which of these shoulder exercises are you going to try?

Feature Image: Pexels

21 Dec 2021

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